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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 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

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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