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Simple And Easy Tips for Complete Lower Back Pain Relief

Simple And Easy Tips for Complete Lower Back Pain Relief

With over 65 million Americans suffering from back pain. It’s the second most common reason for medical visits. For 20 long years, I suffered from back pain. My experimental life changes have improved my body’s core. With trial and error, I managed to reduce my lower back pain by 80%. Here are simple, easy steps I took for lower back pain relief.

Exercise

I started doing 10 minutes of stretching every morning Even though it hurt when I first started it was well worth it.

I started to become more active in my daily life, so I joined the gym and in the process, I lost 65 pounds. What I realized was that my legs weren’t strong enough to hold my upper body causing back pain. Now my legs and core are strong enough to take the daily punishment of normal life activity. Get out of the comfort zone of your routine and start taking action.

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Stress

Stress is one the major contributors to body pain. You need to start taking inventory of your surroundings. Try to remove anything associated with stress. Making positive changes in your life is not easy in the beginning but well worth it in the end. Here are a few examples of changes I made to eliminate stress.

Gratitude helps release stress. There are people that have it worse off than you right now. Be grateful you have the health to read this. Be happy for the little things in life.

  • I focused more on my health than material things, money, etc.
  • I had to change jobs. (Less pay but less stress)
  • I surrounded myself with positive people. (I had to eliminate 20-year-old negative relationships to do this).

Bad Habits

I used to drink alcohol and smoke an occasional cigarette once in a while. Drinking and smoking while trying to reduce back pain simultaneously is not a good idea. The feeling of no lower back pain is wonderful. Sometimes you have to make sacrifices to feel good. Not only did my lower back feel better but I got rid of a morning cough I had too.

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Eating Smarter

I started eating smarter and healthier for the long-term. It has to be a lifestyle change to be effective and not a quick easy fix. There are no shortcuts to success. Don’t do the diet pills or the ‘lose 30 pounds in 30 days’ gimmicks. Start making smarter choices when you eat. Here are a few changes I made that made a huge impact in my life.

I substituted soda/diet soda for water. By making this little change, I lost 7 pounds in 30 days. I kept my regular diet the same. Little changes add up to wonderful results. You don’t have to starve yourself to lose weight.

I still eat hamburgers, but I substitute the fries for a small salad. Little changes add up to wonderful results. By the way, don’t get too crazy with the ranch dressing.

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I used to eat out 70% of the time. Now I eat home-cooked meals 70% of the time. Little changes add up to wonderful results. By going to the gym, you create more energy to cook.

I started carrying snacks with me everywhere I went. This way when it’s time for lunch you’re not starving and wanting to eat everything in sight. Here is a list of snacks I eat:

  • A bag of cashews, nuts, and dried fruit.
  • Take a protein bar everywhere you go. It kills the appetite for a short period.
  • Eat an apple. You’ve heard that an apple a day keeps the doctor away right?

Remember it took me 20 years of experimenting to find pain relief. Everything good takes time so be patient and have faith. It’s never too late start. Start keeping an inventory of your surroundings and eating habits. Feeling uncomfortable while changing your habits means you’re on the right track. Uncomfortable = PROGRESS. You are stronger than you think. YOU GOT THIS.

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Featured photo credit: rsz_6413939285_8c4bb199aa_ via media.lifehack.org

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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