Do stretches for your back, hamstrings, quads, and lower back each morning. Hold stretches for 20-30 seconds and repeat 5 times. Also drink water during your stretches to help increase flexibility and decrease back pain and tension. Spend 30 minutes each day reflecting on things you are grateful for to refresh and renew your mind.

1. Three Habits to Improve
every morning and do your stretches. Many of you
might have been in a physical therapy program
at some point in your life, and you were given a
home exercise program. Where are those
sheets with your exercises? I encourage you to
pull them out and do your stretches for your
back first thing in the morning.

2. While you are doing your stretches, you could
also start working on getting in your water for
the day. Drink some water while you are doing
your stretches. When the body is tight, you can
feel very tense. By increasing your flexibility,
you will help to decrease your back pain and
decrease that tension. Drink your water and do
your stretches.

3. Stretches for your hamstrings, quads, and lower
truck would be great. Hold them for 20 to 30
seconds and repeat five times per set.
Depending on the cause of your back pain,
other stretches should be included as well.

4. Focus on spending 30 minutes The Body Transformation Blueprint
of time to reflect upon the good things in your day. Thirty minutes to think about
the things that you are grateful for. Choose 30 minutes before you go to bed
in the evenings, after work or whenever, and focus on those things you are
grateful for. Find 30 minutes where you can take a walk, get on the treadmill
or do some activity depending on your condition. Consider walking outside
and reflect upon the things that you are grateful for. This will help to refresh
and renew your mind.
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