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5 Ways to Lessen Back Pain

5 Ways to Lessen Back Pain

As you’ve aged throughout the years, you’ve probably noticed a significant increase in the amount of back pain you experience on a semi-regular basis. While some discomfort is inevitable as you grow older, there are measures you can take to minimize the stress you put on your back throughout your day. The worst thing you can do for back pain is ignore it or try to “tough it out”; you’ll just end up doing more harm than good. If your back pain starts to become so debilitating that getting around becomes a hassle, you need to do something about it before it’s much too late.

Stop Slouching

You’ve heard this ever since you were a kid at the dinner table: Sit up straight! Slouching causes undue and avoidable stress on your neck, spine, shoulders, and neck – and it makes us look like cavemen. Of course, sitting up straight takes a conscious effort at all times – especially when watching TV or clicking around on the Internet. Along with the various exercises that can help improve your posture, you should get in the habit of consciously sitting up tall with your shoulders square. Hopefully, after a while it will become second nature!

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Assess Your Sleep Situation

If you spend sleepless nights tossing and turning in bed trying to get comfortable, your mattress might be the problem. There are many factors that go into choosing the right mattress, such as the amount of support you need as well as whether you sleep on your back, side, or stomach. While there are definitely measures you can take to avoid back pain, you can only do so much. Make sure that when you lay down each night, you’re getting the comfort you deserve.

Get Active

I previously mentioned the importance of exercising, but it’s not enough to just stretch a little bit and assume your back pain will just melt away. A 30-minute a day regimen of low-impact exercise, such as walking, swimming, or practicing yoga, could be all that you need to make a difference in the severity of your back pain. Not only that, but you’ll probably end up losing a little bit of weight, which in turn will put less stress on your back. However, like I said, don’t just think that you can laze around for the rest of the day just because you’ve done your workout routine for the day. Being active means staying active. Do everything you can to avoid long periods of sitting or laying around if you don’t want your back pain to return.

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Herbal Remedies

The reason herbal remedies is so far down on the list is because I don’t want you to think you can simply take a couple pills and feel right as rain. And I definitely don’t want you to believe that over the counter pain pills actually do anything more than mask your symptoms. The reason these remedies are called supplements is because they do just that: supplement the other actions you need to take in order to alleviate back pain. Anti-inflammatory supplements such as ginger, turmeric, and capsaicin come in creams, pills, or even teas, and can give you the comfort needed to take further steps toward a healthier lifestyle.

Meditate and Be Mindful

It sounds cheesy, but meditation can create a certain harmony between your mind and your body that will certainly help out when you’re feeling frustrated due to back pain. Although the jury is still out on whether or not meditation actually alleviates physical symptoms, it does allow you to be more mindful of how you go about your life on a daily basis.

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As mentioned before, being mindful simply means making a conscious effort to care for your back at all times. It means avoiding strenuous movements and activities, as well as lifting objects that are heavier than you know you should be lifting. Remaining conscious of the fact that your body “isn’t what it used to be” can be tough to do, but it’s definitely better than being laid up in a hospital bed!

Featured photo credit: Twitter 365 Project – Day 30 / lu_lu via farm4.staticflickr.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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