Signage

8 Tips to an Effective Signage

When it comes to running a business, it is important to make a good and memorable impression as much as possible. While good products and services, as well as excellent customer service, is essential, getting interested customers is a must. One way to attract customers is with your business’s signage. There are many things you can do to ensure you have signage that will effectively attract potential customers. Here are eight tips for effective signage.

1) Simple is best.
While it may be tempting to pack your sign with a lot of information, this will cause people to not be able to tell what is important on your sign. Also, if they are driving by the sign, they won’t get a chance to read it all. Keep your sign to a minimum of what is needed for potential customers to know who you are and what you offer.

2) Pay attention to aesthetics.
Ugly signs are just that, ugly. Pay attention to what color combinations you are using. Make sure you choose fontsthat are attractive and easy to read. Make sure whatever is on the sign is appropriate for what you are selling. For instance, a funeral home shouldn’t feature pictures of smiling children. It sends the wrong message.

3) Make sure it is able to be seen.
Your sign could be perfect, but if it cannot be seen when people are going by it, it serves no purpose. Try to place your signage where it can be seen by the most people going by.

4) Use Vehicle Signs 
Putting signs for your business on your vehicle, or other people’s vehicles, can be hugely beneficial. Car signage gets seen all over town as the vehicles are driven around. People also can see the signs while the car is parked around town.

5) Be Consistent
You may be using signs all around your town to draw people to your business. Creating signage that is consistent You want people to immediately recognize your signs, so they remember you and can also easily locate you. You also should have your building match your signage’s coloring.

6) Leave Some Blank Space
While you may feel tempted to use every square inch of your sign to place information about your business, avoid this urge. White space should take up 30-40 percent of the sign. This will increase readability and help your potential customers focus on what your sign says without getting overwhelmed.

7) Create a Sign to Remember
A catchy slogan, phone number, or easy to remember location are all great options to include on your sign. You want people to be able to remember your sign, so they can recall your businesses important details.

8) Make in Close
Place signs as close to where your potential customers will be traveling as possible. The closer it is to them, the more likely they are to notice it.

Creating a memorable, visible sign is completely doable for you! Take these tips and run with them.

business signage

Best Colors to Use for Business Signage

For solo entrepreneurs to small businesses to major corporations, the first advertising investment becomes the logo and its first home becomes the company’s business card and sign. The key is to find a design that scales well from business card to billboard. Color contributes hugely to that and can make your sign readable or unintelligible.

Your business sign needs to combine the appropriate colors for psychological appeal and long-distance readability. That means choosing the right colors from the color wheel and the appropriate hue to convey subliminal communication.

Color Theory and Psychology

The first rule of advertising design says stick to a two color design. Ignore your favorite color and turn to research instead. Psychology studies determined what effect each color has on the average human being. For example, blue, especially darker blues, evoke business confidence. Bright yellow evokes happiness. Choose the right color family for your needs based upon the emotion it will evoke.

  • black and white represent professionalism and elegance,
  • blue represents business confidence,
  • brown represents stability and earthiness,
  • green represents health,
  • orange represents joy and optimism,
  • pink represents femininity, love,
  • purple represents royal, mystery, wisdom,
  • red represents stimulant,
  • yellow represents happy feelings.

Complementary Colors

Choose two colors that complement yet contrast with one another. For example, dark blue or black on white. Use a color wheel to determine two colors that work together for visibility and convey the subliminal message desired. A light color on a dark background or the opposite, a dark color on a light background, provides an inviting message that’s easy to read.

Compelling Colors

Choose a compelling color that helps convey brand identity. According to studies of trademarks, color represents 80 percent of a person’s recognition of a trademark or logo. Think of the sunny yellow McDonald’s uses or the deep blue of IBM. Those compelling colors prove memorable to consumers. Avoid trendy colors. Choose a traditional, compelling hue for longevity.

Color and Photographs

Simple, single color themes provide the most professional look. A full color photo can emphasize your message, but done wrong, it detracts from it. If you need text to overlap with image, use a color that viewers can easily read over the image.

Color and White Space

The term white space refers to the areas of a page or print with no information – without text, graphic or photographic elements. If you printed a full page of text, the top, bottom, left and right margins would likely be the only white space on the page. You need white space for a sign or billboard to remain readable and aesthetically pleasing. The most pleasing designs use a 60/40 percent split with 60 percent devoted to white space. That leaves you 40 percent of the sign to convey your business name, logo and message in a legible, large type face, also called a font.

Click here to learn more about color theory, sign design and how to draw more business to your company through advertising.

Accountant

How to Choose the Best Accounting Software for your Business

Make sure you are financially literate when choosing accounting software. Many people believe they do not need to know anything about accounting when buying software. They feel the software will take of everything for them. The truth is they need to grasp the concept of small business accounting.

There are few ways for an entrepreneur to become proficient in understanding the data their company needs to function (in order to ensure they are making the best business decisions for their company) and what reports they need to produce (for tax authorities like the Internal Revenue Service). Information can be gleaned from classes as well as through research on the internet. When an entrepreneur does not understand the basics of accounting, it can result in dire consequences for the business.

Another thing to keep in mind is the kind of business that is being operated. Different types of business sectors require specialized modules and packages because they require maintaining specialized data. A manufacturer, for example, may need to comprehend the subject of inventory and handling labor and parts. A retailer may need to comprehend the subject of inventory through a point-of-sale program. A doctor’s office requires specialized programs to ensure the billing of insurance companies, although many businesses delegate this function to middlemen and consultants.

Include accountant and staff when deciding on the right software
Businesses that have accountants (whether as in-house or an outside consultant)should consult them before purchasing accounting software that may be expensive. The accountant can recommend software that works well with programs they already have on deck. Some accountants may also help to set up the accounting software so that the software stores the correct data they need to help with the filing of taxes. Accountants understand the businesses the consult with and they can help to find the software that is appropriate for a specific business. Most accountants already use a specific software, such as Quickbooks. They may want businesses owners to incorporate the software they are already using.

The IT department is another important aspect of the business when deciding on accounting software. It is important to understand how the software may interact with hardware in the office. Accounting software packages sometimes require a large amount of data space, typically consisting of different data tables that need to work together. So, it is important to check the disk space. Accounting data grows, so it will require more space. This is an important thing to keep in mind, however there is another thing. The age of the system needs to be evaluated, as well as backing up files.

Finding an Accountant
Finding an accountant can mean a quick search on the internet. There is a list from the Institute of Public Accountants. To find a chartered accountant, simply search the list from the Institute of Chartered Accountants. There is also a list of Certified Practicing Accountants of Australia. Friends and family also can give a good recommendation in finding an accountant. Accountant Australia.

Business man presenting a business card

6 Benefits of Having a Business Card

If you want to succeed in business, you must think about branding. Most people will tell you that branding is the business of business. Branding is not just about the logos and colors and business names, it has to do with the way that you present yourself as the owner, manager and other stakeholder in the business. One of the most important components of business is the business card. Most people think they are an unnecessary additional expense, but people who want to network know that these are a must have. Here are some of the benefits which come from owning one.

1. For the personal touch

It is true that the age of digital communication has changed the manner in which everything is done. However, as the owner of a business that is still interested in creating the right brand image, do you really want to be the businessman who swaps contacts digitally? That is impersonal regardless of the convenience. Think of a situation where you get a business card and instead of giving your back, because you have none, you are forced to state that you will email or call back, yikes. Cards are personal and respectful.

2. Effective direct marketing

Think of a situation where you are at a conference with like minded individuals. Would it be better to go telling them by word of mouth that you have a startup in Silicone Valley, or would it be better to hand them a card? You are right, it is easier to do direct marketing with cards than it is to use word of mouth.

3. Creating the first brand impression

Brand is all in the mind. You will not get another chance to create a first impression in the mind of your clients or potential business associates. Therefore, you would rather take time and have professional cards made because they will be the first impression your prospective customers get to make it memorable and in a positive way.

4. Leveraging brand awareness

When you are getting your cards made, always remember that if they are creative enough, they will be reshared several times. This resharing is free marketing for your brand. Cards are therefore a tool that improves the visibility of your business.

5. Readiness to network

There is nothing that is more awkward than being at a party or other event and having to write your number on a napkin because a business prospect asked for it. When you have ready Business cards, they show that you have a passion for what you do and are ready to jump right into it at any given time.

6. Set your business apart

When you are competing for the same clientele with a number of other customers, you will discover that you need every possible trick to set your business apart. Product and brand differentiation can be something as simple as a well-crafted business card. It shows professionalism and commitment. Invest in quality cards because they will tell the story of your brand better than anything else.

Electrician examining fuse box

5 Common Electrical Problems in Home and Business

Home and business owners tend to blame power companies if anything bad happens to electrical connections in their houses. Some don’t even check where the problem is originating. Before you blame the power suppliers, it is recommended that you conduct a thorough search and determine the source of the problem. Here are some common electrical problems that you should be checking in your home or business so that you can maintain a steady and safe electric supply.

1. Electrical Shocks
When you turn a device on or off, there is a probability that you will experience an electric shock when the device is not adequately covered. Although they are pretty mild, they usually remind us that electricity is dangerous, especially when poorly utilized. For electrical shocks to occur, your device or electrical wiring in your home could have a problem. You can test this by using another appliance. If the problem persists, get an electrician who will provide an affordable electrician quote and solve the wiring problem before it becomes a serious issue.

2. Electrical Surges
Electrical surges entail the supply of excess voltage from the power source than what you have been expecting. This electrical problem lasts for some few seconds or microseconds and mostly leads to the destruction of electrical appliances such as laptops and television sets. Various defects are associated with electrical surges such as poor wiring, lightning strikes, faulty devices, and sometimes damaged power lines. You should consider contacting an electrician to solve this problem before it destroys your vital appliances in the house or business premises.

3. Electrical Fires
Consistent electrical fires is a clear indication that your office or home is experiencing severe electrical problems. It is common for electricity to produce fires, especially when there is short-circuiting or overloading the power source. Other challenges that are likely to cause a fire in your home or business include improper installation and poor maintenance. To prevent fires in your home or office where computers and printers are likely to be destroyed, make sure you conduct continuous maintenance and avoid overloading.

4. Flickering and Dimming Lights
The other common electrical problem that is common in homes and business premises is light flickering and dimming lights. Several electrical problems are associated with these problems such as poor connections and loose bulbs. This is a serious problem as it has been known to cause fires in business premises while at the same time causing an irritating experience. If such a problem persists, make sure you contact a local electrician who can identify the problem and recommend the necessary solution.

5. Electrical Sparks
Electrical sparks are common problems, especially when you are plugging or unplugging an appliance from an electrical outlet. Continuous sparkling can cause a fire, especially if there is something near the sparks that can catch fire quickly. It is recommended that you switch off power from the source if you notice some melting or burning wires.

These electrical problems may seem harmless, but if they remain unattended, they will gravitate and cause severe electrical damages in your home and business premises. To avoid damages, consider consulting a licensed technician who will provide the necessary assistance before the problem gets out of hand.

Students in class

Parents’ Step by Step Guide on Choosing the Right School

Introduction

When it comes to selecting a school for your child, you want them to go to the best one. Since every school is different in terms of the environment, teaching programs, and tutoring style, you have a lot of options, which can be overwhelming at times. To help you make the best decision, the following is a step by step guideline:

Step 1: Know the Needs of Your Child and Your Family

Not all children are the same and what works for one child may not work for another. Therefore, before you start your search for a good school, know your child. Is he or she more active in a group or alone? What kind of subjects interest him or her? Is he or she into arts more than technical disciplines? Do you want your child to go to a school that’s near or far? These are some of the questions that you can ask yourself to find out if you truly know your child.

Once you know what interests your child, it becomes very easy to choose the right school. Remember, contrary to what people might say about a certain school, you are the one who knows your child best and the environment suited for him or her. Therefore, don’t let anyone influence your choice.

Step 2: Do Your Research

If you want to find the right school for your child, you have to do your research. Find out everything you need to know about the best schools in your area. Find out the tuition fees, how they compare with each other, how they involve parents and the community. You should also look into the teachers’ qualifications, for example, do they have certificate 3 to prove that they can teach early childhood education? You can begin your research by searching the internet, reading magazines, and asking around.

Don’t be afraid to visit these schools to confirm the information from secondary sources. You can also meet with some of the teachers from the school and ask them a few questions about children’s activities and the environment. Observe and listen carefully to the teachers’ responses to discover if they are passionate about their work.

Step 3: Begin the Application Process

Once you have established the right schools for your child, you can commence the application process. Take your time on the application to ensure that you write something convincing. However, don’t take so long that you miss the application deadline.

Don’t limit your application to a few schools since the competition can be stiff. If a school is good, it is likely to have numerous applicants; thus, limiting the probability of acceptance. Additionally, it is very important that you don’t place all your child’s hopes on one school.

Step 4: Remain Calm As You Await the Results

You should be calm and composed after you hand in the application form. Remember that whatever happens, you’ll still be a parent to your child. Therefore, don’t be too disappointed if your child doesn’t get in the school you wanted.

Alternatively, you shouldn’t place too much blame on your child if he or she fails an exam. The best thing you can do for them is offer your support and be ready to hear them out. As a parent, it’s your duty to empower your children, not criticize them for small failures.

Step 5: Starting Date

After you receive a successful application, you have to decide when you want your child to start. If you feel that your child still needs time to mature, you can call the school and ask them to postpone the admissions.

However, since schools are different, you should ask the school’s management the procedure for deferral. You should also remember to be punctual on the first day that you take your child to the new school.

Conclusion

In the end, the decision is up to you. You decide whether you want your child to go to an expensive private school or an affordable one. However, remember to consider the strengths and weaknesses of your child if you want the decision to make an impact.

Delivery men with moving boxes near car
Delivery men with moving boxes near car

5 Reasons Why you Should hire a Removalist

If you are moving in the near future, you might be feeling overwhelmed. After all, you want your things to arrive at your new home or business in the same condition. All it takes is one mistake to cause a huge regret with how you moved your belongings. However, you can have a better moving experience if you have a professional removalist on your side. Here are five reasons why you should hire a removalist:

1. Time

Time is the most precious resource you have. When it is gone, you can never replace it, unlike other assets. That is why it is so crucial to respect it. The time you have to spend moving can be all-consuming. There is the time to plan, the time to gather your things, the time to move them out of the current location, the time to load them up into the car, unpack them, and arrange them in the new location. This can add up really quickly.

If you want to save time, there is no better options than a removalist. They let you spend your time on your family, work, or other obligations you have. That way you can make the most use of every hour of the day doing things you are truly meant to be doing.

2. Competitive Costs

As someone who is moving, costs are surely on your mind. After all, the costs of moving can really add up. This includes the transportation and potentially airfare, new fees or memberships in your new location, and other costs that you might not anticipate. For this reason, you should be diligent about finding the best prices.

Removalists prices can vary across the country. However, they are very competitive because of the need for this service everywhere. In some industries, you are stuck with one provider and have to pay more than you’d like. Luckily, with removalists, you can rest assured you will find a company and price that matches your needs.

3. Safety

It can be dangerous to try to move your own things. There are various hazards that you might not be aware of at first. This includes sharp edges on items like drawers, cabinets, and even small household appliances.

Furthermore, you want someone you can trust in your home or office. If you hire a professional, they have a reputation around town. If you don’t use a professional, you are putting your life in the hands of someone you have just met that doesn’t have a track record.

4. Protect Your Belongings

A removalist knows how to make sure your items are protected when they pick them up, pack them, transport them, and finally unload them. Each step of the way takes extra care and precaution, which they are experts at.

From certain towels, to clothes, to cleaning agents that protect items, they have a variety of tools they can use. This gives you peace of mind that your special belongings are safe.

5. Logistics and Travel

One of the key reasons you should hire a removalist is that you might not have the time or knowledge for all the logistics involved. There are many things you need to get just right if you are timing your move to meet up with the dates of your old place and your new place to make sure you aren’t paying for a hotel or something else during your journey.

Transporting yourself to your new location is a logistical issue in and of itself. Don’t make it worse. When you also have to take family members, office supplies, furniture, or anything else, it can be a real hassle. Let a professional removalist take your mind off of this so you can enjoy the other things in your life.

When it comes to moving, it isn’t very fun. However, it doesn’t have to be difficult. You can hire a removalist to make the process go smoothly. That way, you can focus on all the other things you need to in your life. So whether you are moving for family, business, or any other reason, leave the dirt work to the professionals so you can keep living your life the way you want to with complete peace of mind.

Couple watching movers move boxes

Guide on Selling your Home and Moving

You went through the home-buying process years ago. It’s time to see how your investment has grown with a home sale. However, you’re now the seller and not the buyer. You need to follow a few steps before the property can be advertised on the open market. Take a look at this simple guide on selling your home and moving. These tips can mean the difference between a quick sale and none at all.

Spruce up the Paint

A simple yet effective way to rapidly sell your home is by adding a fresh coat of paint, reports Zillow. Be sure to focus on the interior spaces first because the buyers see these areas up close. Old or discolored paint will instantly date a home.

Your exterior paint may not need a lot of updating because it weathers nicely over the years. Consider small paint jobs on the trim, such as the fascia, front door and window borders. The paint can be a simple, white color. Its impact is huge on potential buyers as they see the details standing out as testaments to your care and diligence.

Consider Hardware Upgrades

Sell your home with the original cabinets in place by adding hardware. Door pulls and hinges are the hardware that can be swapped out for a tiny cost. The visual appeal is immediate as buyers walk into the kitchen and hallways.

Most builder’s grade cabinets come with no hardware at all. Select hardware styles that match your decor, such as modern or rural designs. Most handles shimmer under your kitchen or hallway lights, which focuses the eyes on the hardware instead of the older paint on the walls. Hardware upgrades are always welcome sights.

Choose an Experienced Agent

There’s a lot of paperwork surrounding a home sale. In fact, a lot of this paperwork revolves around legal definitions. For a successful sale, hire an experienced agent. Real-estate agents have the training and experience to move through paperwork without any problems.

You’ll be able to safeguard your sale when you understand the legal wording behind the transition. If you decide to represent yourself during the sale, mistakes can occur because you aren’t aware of the terms. Make any sale easier by turning to your agent’s expertise each day.

Look at Curb Appeal

Don’t overlook the importance of curb appeal. Mow and edge the lawn. Add in a few potted plants around the driveway. The way that the home looks from a curbside view will help buyers make a decision. The visual image of the home will be tattooed on their brains as they consider a future bid.

If some parts of the home are dated, such as the siding, try a distraction technique. Paint the front door a bold color. Red or blue might be good colors to try. The door will be the focal point instead of the outdated siding.

Plan Your Move

Every step of your move should be planned out according to a timeline, states United Van Lines. Be aware of certain items that should be completed several weeks before the move, such as forwarding mail and setting up electrical services.

Schedule your moving van too. Popular seasons tend to make moving vans scarce, including the summertime. Start to pack away items that won’t be needed in the next month or so. The packing progress also helps your open houses by removing the clutter that’s not necessary during a showing.

Try Simultaneous Escrows

On an advanced level, you might be selling and buying another home at the same time. It’s possible to do this with some careful planning. Your agent might represent you for both buying and selling, but this scenario may limit your choices. The agent can get overwhelmed.

With two different agents who specialize in buying or selling real estate, you have the leverage to complete the escrows at the same time. Simply keep everyone aware of your intentions as the open houses and bids continue on.

Moving can be a stressful time in your life, but the effort can be eased. Work with your real estate agent on a comfortable timeline for your sale. He or she does this preparation on a regular basis. The experience will be much easier with a professional’s help to guide the way.

Roof
A view of typical vintage house with tile roof

Roofing and Guidelines

Roofs have many expectations that come from us, including the prevention of water intrusion and protecting its building beneath it. Moreover, the roof is required to resist high winds, high and low temperatures, exposure to radiation, and snow as well as ice formation. Roofing systems tend to fail when the wind produces forces that are greater than the roof’s strength. Some winds can tear roof coverings from its decking and can even tear roof decks from its framing.

If winds are strong enough to allow debris to puncture a roofing system, then serious additional damage could potentially occur, especially if it’s a flat roof. Because the roofing system is punctured, rain water can now possibly enter the building. After water enters, excess moisture becomes trapped and mold quickly starts to grow. Roof repairs can potentially cause even more problems, and that’s why there are proper guidelines and building codes that contractors are forced to follow and maintain.

In order for a roof to be considered in good performance, there must be a proper selection of a roof system for that particular environment. Consequently, some factors must be taken into consideration when exploring new roof options and new roof contractors. Thr roof covering, deck, ends, underpayment, and flashing must all be taken into consideration, and choosing the correct style of these materials that works best with the weather environment in the roof’s location is also extremely important. Additionally, it should be recognized that proper roof installation is achieved through experience, construction techniques, inspections, and compliance with code requirements. These requirements for roof coverings are different for all covering styles and types, and they’re different for the slopes of every roof.

General roof covering requirements include fire resistence, insulation, load and pressure requirements, weather protection, materials, etc. Most roofing systems require two layers of underpayment. Additionally, underlayment in areas that contain high winds must be secured with corrosion-resistant fasteners, and these fasteners must be placed within 36 inches of each other. Furthermore, all roofs are required to be installed on continuous sheathing. Some roof converting systems can have spaced sheathing, but it’s rare and it’s based on the slope of the roof.

Guidelines for Proper Roof Installation

  • All roof coverings down to the roof decking must be removed (even underlayment)
  • Decking must be removed where it’s deteriorating or water damaged
  • All underlayment must be labeled with the appropriate ASTM (American Society for Testing Materials) numbers
  • Metal drip edge is required at the eaves of all roofs
  • Fasteners should be flush with the roofing materials and not overdriven or underdriven
  • Corrosion Resistant Fasteners are required for all roofs
  • The maximum weather exposure of the roof should not be exceeded
  • All rusted or damaged roof flashing must be replaced
  • All damaged vent flashing, metal edging, drain outlets, collars, and metal counter flashing needs to be replaced
  • Any siding or exterior wall cover must be kept up off of the surface of the roof by at least 12 inches
  • Proper ventilation is required for all roof installations for both the construction of new roofs and the replacement of existing ones

Roofing Guidelines for Asphalt Shingles

  • The maximum number of layers of roofing is 1
  • New docking overlay is required
  • The minimum slope for standard single underlayment installation is 4:12
  • Primary Step Flashing must be properly laced
  • At least 6 fasteners is required for each shingle

Roofing Guidelines for Cedar Shingles

  • Solid decking is required
  • Minimum slope for cedar shingles is 3:12
  • Primary Step Flashing is required to be properly laced with each shingle
  • Metal drip edge is required

Roofing Guideline for Flat Roofing Systems

  • The removal of all existing roof coverings is required
  • Roof should have a minimum of 1/4-inch slope
  • Secondary overflow drains are required 2 inches above the primary drains

Overall, roofing systems are difficult to install and maintain. But in order to properly protect the building underneath of it, the roof needs to be in good condition. This requires that the roofing contractors follow strict guidelines when installing new roofs and replacing existing ones. If all of these guidelines are followed and maintained, then the expectations of the roof will be met and the building beneath will be protected.

Sources:
http://www.roofkey.com/roofkey-roofing-guidelines.html
https://www.fema.gov/media-library-data/20130726-1706-25045-9347/chapter8.pdf

5 Tips on Getting Rid of Lower Back Pain

Many people experiencing lower back pain may come to the realization that there isn’t only one cure for treating it. Utilizing a multi-faceted approach is typically what’s most effective in treating problems in the lower back and it is often through a process of trial and error that you can figure out what works best for you.

If you find that you are in the middle of the trial and error process or are just beginning- we’ve compiled a list of 5 tips you can try in an effort to relieve your lower back pain. Most find a combination of traditional treatments and home remedies to be most effective in preventing and managing pain. Here are our top 5 options for you to consider:

1. Physical Therapy
Physical therapy, or physiotherapy, can be administered by a professional or done from the comfort of your home. At the very least it is recommended that you receive proper instruction from a medical professional before practicing physical therapy on yourself. Physiotherapy prices vary based on the practitioner and your insurance but there is a chance that you may pay very little for treatment that can substantially ease your pain and decrease your chances of needing back surgery in the future. There are 2 kinds of physiotherapy, including:
Passive physical therapy- Things done to a patient such as applying heat, ice packs, or electronic stimulation.
Active physical therapy- Specific exercises and stretching done to increase mobility, flexibility, and loosen and strengthen the muscles.

Both of these techniques can be learned and done regularly at home in order to prevent future flare-ups.

2. Release Your Endorphins Regularly
Endorphins are hormones that are made by your body, and they can affect the body in the same way manufactured pain medicines can. After endorphins are released into the body, they block receptors in the brain that are responsible for registering pain. They also relieve anxiety, stress, and depression which are well-known for aggravating lower back pain. Exercise is one of the best ways to release endorphins but massage therapy, meditation, and even eating your favorite foods are effective ways of doing it as well.

3. Prioritize Quality Rest
Do not underestimate the power of quality rest! Pain is one of the leading causes of insomnia and approximately two-thirds of people who suffer from back pain are also suffering from a sleep disorder. Make sure you are prioritizing your sleep and if you need to, allow extra time to put yourself in a relaxed state before heading to bed. Consider powering down your electronics one hour prior to sleeping, reading a book, or meditating to facilitate deeper sleep.

If you are still having trouble falling asleep or staying asleep it is of the utmost importance that you address those issues and talk to your doctor about a sleep study. Many people find that as they get more quality sleep, their pain significantly decreases. This is because the body has time to recover more effectively when it is in a resting phase, and your doctor can help equip you with the right tools to achieve healthy sleep.

4. Exercise Your Abdomen
This may sound oddly specific but the muscles in your core play a crucial role in protecting and supporting your lower back. It will best serve you to target these muscles a few days out of the week to build their strength. If you spend long days at the office, consider sitting on a medicine ball while you do your work at your desk. This will engage your core muscles on a regular basis and help to treat pain that occurs from hours of sitting.

5. Apply Hot/Cold Compresses
Both heat and ice can provide different healing effects to the body. Ice reduces inflammation and slows down nerve impulses that are responsible for causing pain. Heat will stimulate blood flow and bring nutrients to the areas that need it. It will also inhibit the pain messages that are being sent to the brain. You can alternate between the two depending on what you need.

You can try any of these techniques in combination to reduce your lower back pain. Once you figure out what works for you, create a routine that is easy to follow in order to further reduce your pain and prevent flare-ups.