The Power of Routine in Cementing Habits, Lifting Mood and Increasing Productivity.

“Routine, in an intelligent man, is a sign of ambition.”

― W. H. Auden

I’ve worked hard on perfecting my day to day routines over the last half year – in the process cementing a number of positive habits that has had a profound effect on my general mood, motivation and productivity.

Not only have I been far more consistent in going through my morning routine, the implementation of an evening routine (as recommended by my therapist) has, among a number of other benefits, helped improve my relationship to sleep tremendously.

For those interested readers I have listed a breakdown of my current morning and evening routines in detail below. Hopefully it will serve as inspiration should you be looking to build upon your own morning and evening routines.

My Morning routine:

#1 Wake up – Drink a glass of water and make my bed first thing! (This sets the tone). 

#2 Go to the bathroom – brush my teeth and weigh myself. 

#3 Change into workout clothes – then meditate for 10 – 20 mins without fail!

#4 Exercise for 5mins (if nothing else) to 1 hour (usually 30-40mins of HIT or Weights/Strength trainingFor those interested in doing similar I can highly recommend checking out fitness blender online or via YouTube. They have hundreds of brilliant at-home workouts for all levels, that require nothing more than a yoga mat).

#5 Shower and get changed into my best clothes for the day! 

#6 Make Brunch – low carb/high protein – and take my vitamins (I usually skip breakfast as part of my fasting window in which I only eat during a block of 8 hours a day) with coffee or tea. 

#7 Go to Office –review my day plan/goals and write in my journal. (I keep my journalling very simple – tip hat to Tim Ferris for the inspiration – by asking myself a few questions. Those are: What am I grateful for? What is worrying you most today (and what can i do about it)? What would make today great (how would you spend it if it were your last)?)

#8 Write or work for 1 hour. (Sometimes in the chaos of playing with my boy or doing other things I’ll ear-mark a period in the afternoon- usually when my son has his nap – for work and/or writing ✍️). 

My Evening routine:

#1 Have dinner as a family at the table – mention one thing you’re grateful for today and one thing you could have done better (works well as a conversation starter).

#2 After dinner – run through Liam’s bed time routine and put him to bed. 

#3 Go to the office immediately after and write tomorrow’s plan/goals and also in my journal. (Again I ask myself a few simple questions. Those are: 3 amazing things that happened today? What did you do well? How could i have made today better? What did i learn?)

#4 Shower and change into pyjamas. 

#5 Make a cup of tea to enjoy on the couch – watch some TV/play games (Limit to 1 hour or 1 movie) and/or read. 

#6 Stretch – 30 mins of gentle Yoga (I usually do this while watching TV)

#7 Brush teeth/get ready for bed then TALK TO HOLLY EVERY NIGHT WITHOUT FAIL! (How have you been doing today? Are you OK? What are some things you have been thinking about or are bothering you?)

#8 Reading

#9 Evening meditation (visualisation) then sleep. 

Routine is massively underrated and something I now believe to be so so important.

Some key takeaways… 

Start small and do what you can. On a near perfect day I’ll tick every item off the list but I rarely do. Thats ok. I don’t imagine many would ever be able to run through their routines perfectly, so if you can’t do, for example, 20 mins Meditation then do 10. If you can’t do 10, do 5. If you can’t do 5 (really?) do 1. If all you have time for is 1 push up then just do that. Tick it off and improve the next day. The important thing is to show up. 

Change it to suit your needs on the day. I often have to change the order if I don’t have the time for something like getting in a proper session of exercise. In this case I’ll try reschedule it for the afternoon or count it as my weekly rest day. If it doesn’t get done don’t beat yourself up – simply get on the horse the next day. 

That said I have found that if I do just 3 or 4 out of 8/9 on each list, I’ll have a much better day than having done nothing. For that reason I have a few NON NEGOTIABLE ITEMS.

In the morning these are making the bed and meditating first thing. I also make sure to write in my journal (I’ll do it over breakfast if I’m really pushed for time as it only takes 5 minutes. This is about the same amount of time it takes to brush my teeth, so I feel there are no excuses).

In the evening my non negotiable items are making my plan for the following day and again writing in my journal. Also talking to my wife at the end of the day, if only for 5 minutes. I like to think of these non-negotiable items as my abbreviated MRs and ERs.

If all else about my day fails and turns to complete dog shite, I can at least to go to bed knowing that I’ve done these simple things. I showed up even on a bad day.

With the world in isolation because of the COVID-19 I might add that now is the perfect time to start implementing your own morning and evening routines. Ones that help to build healthier long-term habits to hopefully last far longer than this crisis does.

A Pilot’s Guide to Self-Managing Back Pain – Core Strength & Flexibility

“It’s not the job of sports medicine professionals to look after your tissues and joints, whether you hydrate or whether you actively work toward improving and maintaining healthy positions and range of movement throughout the day. It’s up to you. Spend 10 minutes minimum per day. No days off. No excuses.”

– Dr. Kelly Starrett, READY TO RUN

In my attempts to nurse my back to full strength, I have spent a great deal of time researching how to manage my pain, while also looking at the best home remedies/exercises to help fix my injury and prevent similar ones from happening again in the future.

As a result I have decided to compile my research into this comprehensive guide regarding all the things I’ve found particularly useful for managing my back pain day to day, including some important what-not-to-dos!

Following on from my previous post – Sitting, Standing, Swimming – this post will explore core strengthening and flexibility. The following post will look at lifestyle tips and how to sleep properly. A final post will look at the use of drugs/other treatments plus some final thoughts.

It goes without saying I’m not a medical professional in any way, shape or form, so please, please, don’t take what I’m saying as gospel. I’m simply relaying what has helped me in managing my pain. 

Back pain is a complex issue that I believe requires a complex approach from a number of different angles. Trial and error is necessary in figuring out what works best for you and your condition. 

Hopefully this guide will help you as well in some way, shape or form. As always seek advice from a professional (added advice – seek more than one opinion) and do your own research.

I’ve left links to a number of articles throughout that I found useful/helped support my own findings. I should add I am in no way affiliated with any of the organisations mentioned or products that I recommend. 


CORE STRENGTH AND FLEXIBILITY ARE KEY

CORE STRENGTHENING aND FLEXIBILITY EXERCISES NEED TO be a top priority, not only to aid in recovery, but crucially prevent further injury down the line!

YOGA is an obvious go-to that COMBINES BOTH FLEXIBILITY AND STRENGTH well. It’s also easy to modify, as needed, depending on your pain/condition.

PILATES ALSO COMES HIGHLY RECOMMENDED by many health care professionals in aiding lower back pain.

Before you jump down to do 100 sit-ups there are a few things worth knowing.

NOT ALL CORE STRENGTHENING OR STRETCHING EXERCISES ARE GOOD FOR YOUR BACK. Sit ups, for example, put a lot of pressure on the discs in your spine and are best avoided. Other stretches such as forward bends can be equally bad for those who suffer from lower back issues.

I’ve found the following TO BE problematic TO SOME DEGREE:

SIT UPS – BICYCLE CRUNCHES – RUSSIAN TWISTS – BOAT POSE – DOUBLE LEG LIFTS – TOE TOUCHES/FORWARD BENDS – DOWNWARD DOG – HAMSTRING STRETCHES

This list is not exhaustive – just off the top of my head. That said, I have been able to modify a few of these exercises/stretches to work for me – Hamstring stretches on my back for example – as opposed to bending from sitting or standing – doesn’t cause me pain unless I over do it!

It goes without saying but EXPERIMENT TO FIND WHAT WORKS FOR YOU and as always use pain as your guide. IF IT HURTS BACK OFF (more on this below!).

With that in mind here are a few tips I’ve found useful.

A key aspect for most core exercises is KEEPING YOUR TAILBONE TUCKED AND ENGAGING YOUR CORE AND GLUTES.

Similarly when performing ab exercises from your back you want to KEEP YOUR LOWER BACK GLUED TO THE FLOOR (imagine drawing your navel towards your spine).

Strengthening and improving flexibility both upstream and downstream of the problem area is also important. For your LOWER back this means your glutes, quads, hip flexors, HAMSTRINGS, upper back and chest, as well AS your core.

Below are a list of exercises & stretcheS that I’ve found work well without aggravating my pain. As always these are exercises I’ve found work for me. That might not be the case for you. Be cautions and let pain be your guide.

Rather than bore you with a description I’ll leave it up to you to look them up and choose which ones you would prefer to incorporate into your daily routine.

FYI there are a million and one great workout videos you can follow on YouTube or other such media platforms. Simply Google exercise videos for lower back pain and away you go. I often follow fitness blender workouts when on a layover in my hotel room.

On your front:

PLANK

BIRD DOG

PIGEON POSE

CAT 🐈 COW 🐄 

CHILD POSE

SPHINX/COBRA POSE

SUPERMAN 

On your back/side:

SIDE PLANK

BRIDGE

PELVIC TILT

PARTIAL CRUNCH 

WINDSHIELD WIPERS

GLUTE STRETCH 

HAMSTRING STRETCH

HAPPY BABY

From standing:

WALL SIT

FORWARD/REVERSE LUNGE

QUAD STRETCH

SQUATS

https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=3

https://www.everydayhealth.com/back-pain-pictures/the-best-and-worst-exercises-for-back-pain.aspx

https://www.webmd.com/back-pain/ss/slideshow-exercises

https://www.self.com/gallery/core-exercises-for-lower-back-pain-relief/amp

https://www.self.com/story/the-abs-exercises-you-should-skip-if-you-have-lower-back-pain

https://www.healthline.com/health/fitness-exercise/anterior-pelvic-tilt-exercises


LISTEN TO YOUR BODY BUT DON’T STOP MOVING

For the vast majority of injuries there is almost always a healthy and safe way to modify your exercise routines. Sure it might mean you have to stop running for a while or playing tennis (or whatever that sport you love may be) but it certainly doesn’t mean you should stop altogether. It’s not a death sentence.

I would argue NOT MOVING MIGHT BE THE WORST THING YOU CAN DO. I’ve certainly found this to be the case with regards to back pain. Remaining sedentary or trying to do nothing certainly hasn’t worked for me.

You need to move, stretch and strengthen everyday. You do, however, need to be smart about it. By this what I really mean is, LEAVE YOUR EGO AT THE DOOR!

It was leading up to a weight training session that I felt a small twinge in the back of my lower back. The alarm bells were there. It didn’t feel like much so I pressed ahead determined to ‘get ripped’ like a jackass. The result? I put my back out doing deadlifts…

LISTEN TO YOUR BODY. ONE MISSED WORKOUT IS ALWAYS WORTH IT TO AVOID INJURY. I’ll say again, if your body is trying to tell you something, listen. The same applies post injury too (something I’m also well versed in).

It might seem obvious but YOU SHOULD NEVER BE STRETCHING OR TRAINING TO OR BEYOND THE POINT WHERE YOU FEEL PAIN. .

When lifting weights you have to BE VERY CAREFUL NOT TO OVER DO IT. Once again leaving your ego at home is highly recommended! Start small and build slowly. Never ever sacrifice your form for amount of weight.

Equally important to consider is the type of lifting exercises – which matter greatly depending on the particular condition and severity of your back injury/pain. IF YOUR COMING BACK FROM INJURY GO SLOW!!

When testing the waters with weights last week, despite lifting only a small amount, my back decided to complain considerably the next day. It was too soon. Until you’re back to full strength, AVOIDING IMPACT FROM BELOW AND WEIGHTS FROM ABOVE ARE GOOD RULES OF THUMB to follow! My weights remain firmly in the closet for now. I’ve already done a fine job prolonging injuries over the years. This time my ego will have to wait. 


A Pilot’s Guide to Self-Managing Back Pain – Sitting, Standing, Swimming

“It’s not the job of sports medicine professionals to look after your tissues and joints, whether you hydrate or whether you actively work toward improving and maintaining healthy positions and range of movement throughout the day. It’s up to you. Spend 10 minutes minimum per day. No days off. No excuses.”

– Dr. Kelly Starrett, READY TO RUN

In my attempts to nurse my back to full strength, I have spent a great deal of time researching how to manage my pain, while also looking at the best home remedies/exercises to help fix my injury and prevent similar ones from happening again in the future.

As a result I have decided to compile my research into this comprehensive guide regarding all the things I’ve found useful for managing my back pain day to day, including some important what-not-to-dos!

This post will explore my best tips with regards to sitting, standing and swimming. Follow on posts will explore other exercises, lifestyle tips, how to sleep and the use of drugs/other treatments.

It goes without saying I’m not a medical professional in any way, shape or form, so please, please, don’t take what I’m saying as gospel. I’m simply relaying what has helped me in managing my pain. 

Back pain is a complex issue that I believe requires a complex approach from a number of different angles. Trial and error is necessary in figuring out what works best for you and your condition. 

Hopefully this guide will help you as well in some way, shape or form. As always seek advice from a professional (added advice – seek more than one opinion) and do your own research.

I’ve left links to a number of articles throughout that I found useful/helped support my own findings. I should add I am in no way affiliated with any of the organisations mentioned or products that I recommend. 

SITTING IS BAD

I like to think of sitting like drinking – something to be done in strict moderation! Of course I realise that’s not possible for all who have normal 9 to 5s (or non normal random pilot like jobs as the case may be), but you get my drift. A little bit of sitting ain’t a bad thing, but too much most certainly is. I’m guessing for the vast majority of us, we could all do with finding ways to sit (drink?) less.

While at home I like to CREATE A LYING DESK by laying a yoga mat on the living room floor (or hotel room if on a layover), instead of slouching on the couch should I decide to Netflix binge or work on my laptop. This way I can keep myself mobile, taking a break to perform stretches or core exercises while watching TV!

IF YOU HAVE TO SIT for long periods of time at work, or during a long haul flight for example, STAND UP AS OFTEN AS POSSIBLE (at least 10 mins for every hour). It always surprises me that more people don’t get up to have a walk and stretch in flight. Even a couple of minutes can make a big difference. A little and often is best.

Should you find yourself wedged in a middle row seat or unable to move for some other reason during your commute, CONSIDER DOING SOME IN-THE-SEAT STRETCHING (granted not all will be suitable in an aeroplane seat 💺). See examples below.

HOW TO SIT PROPERLY

Correct posture while sitting is very important – not just for managing back pain, but preventing further problems in the long run. My basic rule of thumb is three fold.

1. SIT UP STRAIGHT – head and torso stacked – with your head facing forward (imagine your ears in line with your shoulders in line with your hips)

2. FEET FLAT ON THE FLOOR or foot rest with knees at the same height or slightly lower than the hips (avoid crossing legs or ankles).

3. BACK FULLY SUPPORTED against the chair including your lower back.

Most chairs are, sadly, poorly designed in this respect, which is why I always TRAVEL WITH A LUMBAR SUPPORT PILLOW. I use a Travel Pal Auto-Inflating Mini Lumbar Pillow. You can, of course, improvise with any pillow you find or by rolling up a towel or piece of clothing to place at the curve of your back.

See the picture below for a good idea of what correct sitting posture looks like. 

https://www.medicalnewstoday.com/articles/321863.php

https://www.nhs.uk/live-well/healthy-body/how-to-sit-correctly/


WALKING IS GOOD

Walk yes, run no. You want to avoid impact from below for obvious reasons (especially if you have a dodgy back like mine).

Going up and down steps or hills has, on occasion, caused my pain to flair up, however, LONG GENTLE WALKS ON FLAT TERRAIN HAS PROVEN TO BE VERY HELPFUL.

A few notes.

DON’T WEAR HEELS. You’d think this might just apply to the ladies, but you’d be wrong. Heels are the devil with regards to back health. Even a small incline (ie the kind of elevation most shoes provide) ain’t great in the long run.

Your best solution is to WALK BARE FOOT WHENEVER POSSIBLE, otherwise finding shoes that have little to no difference in sole thickness from heel to toe (aka WEAR FLATS). I can highly recommend VIVO BAREFOOT for gym/outdoor wear.

Toss your flip flops in the bin 🗑 – they are also the devil for your back!

HOW TO STAND PROPERLY

Posture while standing or walking is also very important.

My best tips from the top down!

1. Hold your head up high and LOOK STRAIGHT AHEAD.

2.. PUFF YOUR CHEST OUT by squeezing your shoulder blades together slightly.

3. LET YOUR ARMS RELAX NATURALLY either side. Your ears, shoulders, hips and ankles should be aligned (have a look at other people walking while staring down at their phones – their ears are not even close to being in line with their shoulders and hips).

4. SQUEEZE YOUR BUT AND TIGHTEN YOUR ABS SLIGHTLY. If you look at yourself side-on in the mirror, if you have a little pot belly like me, it should look like its gone or significantly reduced (all the more motivation). The same with your but – it shouldn’t stick out like a horse’s arse (so much).

5. Keep practicing and practicing UNtill it Is automatic. I found the below article on anterior pelvic tilt (a common condition caused by sitting too much) and tips to correct it enormously helpful. 

https://acatoday.org/content/posture-power-how-to-correct-your-body-alignment

https://www.swolept.com/posts/fixing-anterior-pelvic-tilt-posture-tricks-to-make-your-butt-and-gut-smaller#.XkT4lSWlaEd


SWIMMING IS AWESOME

Following my recent back injury last month SWIMMING has proved to be an awesome LOW IMPACT WAY TO MODIFY. Not only did it help enormously with my back pain, it meant I could keep exercising to a level I was happy with. It also proved to do wonders for my cardiovascular system.

After months of regular exercise my resting heartbeat had settled in the very respectable low fifties. Following a few weeks of replacing that with swimming, however, my resting heart rate dropped into the mid to high forties for the first time in a long, long while!

A few things to note.

Although I found swimming massively beneficial on the whole, when I went at it too hard it did occasionally aggravate my pain. As always LET PAIN BE YOUR GUIDE. IF IT HURTS, BACK OFF!

Depending on the nature of your condition, THE TYPE OF SWIMMING STROKE YOU USE CAN MATTER GREATLY.  FRONT AND BACK STROKE WORKED WELL for me but BUTTERFLY AND BREASTSTROKE DID NOT.

Should all types prove painful, consider doing some gentle movements instead. Simply DAMPING THE AFFECTS OF GRAVITY BY GETTING IN THE POOL CAN MAKE A BIG DIFFERENCE. I found the following article useful.

https://www.spine-health.com/blog/3-essential-tips-swimming-back-pain