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5 Stretches For Lower Back Pain Relief

5 Stretches For Lower Back Pain Relief

Until or unless your back goes out, this is not a part of your body that you’ve probably given much thought to. However, if you are suffering from back pain, you realize very quickly just how much you use your back in the course of a given day. Your back is actually a complicated and amazing configuration of vertebrae, disc, bones, ligaments and muscles that help your body to bend, sway and stretch as you go about your daily routine. So to baby your back – and to both treat and prevent lower back pain – try these stretches below.

To further alleviate lower back pain, you can’t miss the following posts:

Lower Left Back Pain: Symptoms, Causes And Treatments

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Lower Right Back Pain: Symptoms, Causes And Treatments

5 Effective Yoga Exercises For Lower Back Pain

The Hamstring Stretch

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    In order to do this stretch — which will work out not only your hamstrings but your lower back as well — lie flat on the floor on your back. Bend your right knee into your chest, then straighten the leg slowly towards the ceiling (you can wrap an exercise band around the bottom of your feet to help keep your leg in place if desired). Do not overstretch. Hold in position for 3-5 minutes, then slowly lower the leg to the floor.

    The Downward-Facing Dog

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      This position is one of the best stretches for lower back pain will give your back a deep, gentle stretch, while also working out your hamstrings and calf muscles and strengthening the muscles in your arms. Begin on your hands and knees, with your hands shoulders-width apart and your hands planted firmly on the floor. While breathing out slowly, raise up on your tip-toes and slowly lift your buttocks off the floor so that your body bends in the shape of an “A”. Your weight should be supported by both your hands and your feet. Hold this pose for several minutes, breathing in and our easily, then reverse it by lower your buttocks and legs slowly to the mat. Rest for a few minutes in a prone position.

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      The Bow

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        This provides a deep, relaxing stretch for the muscles in your lower and upper back while strengthening the muscles in your arms and legs. First, bend your knees and set feet on the floor, then bend elbows and spread palms out on the floor behind you. Slowly, lift yourself up on your arms and legs so that you are bent backwards with your navel raised towards the ceiling and your weight balanced equally between arms and legs. Hold for several moments, then lower yourself slowly and gently to the mat.

        The Plow

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          Lie on your back with arms beside you, pressing down against the floor. As you breathe in slowly, lift your feet off the floor and raise your legs towards the ceiling. Then swing your hips upwards and support them on your hands. Then, still breathing gently, lower your legs up and over your head so that your toes touch the floor behind you. Hold this pose for a minute, then gently swing your legs back and resume a prone position.

          The Triangle Pose

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            This position allows you not only to get a great stretch for your lower back but your lateral muscles (the muscles along your sides) as well. In order to begin this pose, get into a standing position with your feet 3-4 feet apart. Raise your arms to shoulder height so that they are parrellel to the floor. Then, turning your left foot in, breathe out and bend your torso to the right and bend from the hips so that your hand can touch your calf, ankle or the floor, depending on how deep you want to stretch. While exhaling, pull yourself back to a standing position and lower your arms.

            If you are suffering from back pain, these poses can help to stretch the muscles gently and get you back on your feet again. However, it is important to talk to your doctor before doing these or any other exercises to make sure they are right for you. You should also discuss a care plan which combines these exercises with the use of anti-inflammatory medications, muscle relaxers, rest and warm or cold applications to help treat this condition.

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            Brian Wu

            Health Writer, Author

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            Last Updated on November 6, 2020

            10 Ways to Quickly Boost Your Workout Motivation

            10 Ways to Quickly Boost Your Workout Motivation

            You come in from a long day at the office, and you want to get a workout in, but you can’t find the motivation. Or maybe you think you have workout motivation, but “life” is getting in the way.

            Making your workout a priority and finding ways to fit it into your schedule will offer you a host of health benefits, help you lose weight, and make you feel like you’ve got your mojo back.

            Working out will be a lot easier if you view it as a gift you give to yourself versus a distasteful activity you have to get through. Think about your health and vitality — by working out, you are treating yourself as a priority and coming from a place of self-love.

            Studies show that regular exercise changes the brain to improve memory and thinking skills.[1] So if you’re using the excuse that work is taking over too much for you to have time to work out, think of your workout as a part of your work day. You’re helping your brain be sharper at work.

            “Healthy exercise is valuable not only for the maintenance of good physiologic function of the body, but also mental clarity, and the feeling of good health.” —Paul Dudley White, MD

            Once you’re ready to make your fitness goals a priority and give yourself the gift of regular exercise routines, how do you implement your workout plans into your daily life?

            Here are 10 ways to boost your workout motivation. These strategies will help you keep your fire for working out going strong.

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            1. Commit to Your Calendar

            Say you want to work out for 30 minutes 3 times a week. Look at your calendar for that week and see where those spots will fit in the best. Then, make a commitment to sticking to those times.

            One exercise study showed that a big obstacle to maintaining regular exercise is being able to fit it into a person’s schedule.[2] Make these appointments with yourself unbreakable. Maybe you can handle variety, so one day a week you might have an early morning workout. Another day that week, you might fit it in after work.

            2. Start Your Day with 20 Minutes for Your Workout

            You may have great intentions for working out after work or during a lunch hour, but inevitably other commitments will encroach into that time and kill your workout motivation.

            If you get on up and knock out your workout first thing, you reap the benefits all day long of that energy boost. This workout could be a morning walk or hitting the yoga mat right when you get out of bed.

            3. Expand Your Horizons and Seek out Variety

            Our brains crave variety. If you are stuck in the rut of the same old workout, it might be time to stretch yourself.

            Brainstorm some wild ideas that sound appealing to you. Look for fencing classes in your area. See if there’s a place near you where you can rent kayaks, and look for some local outdoor clubs where you could go kayaking with others.

            Even if the new thing you try is challenging, give yourself some time to stick with it enough to see if it might be for you.

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            4. Include Social Time in Your Workout

            Having a hard time fitting in a workout because of your social life? Instead of only getting together with your friends at the wine bar, see if you can schedule a hike in the park with them, or you could join a rec league like kickball. You could talk a friend into joining with you, or you could sign up by yourself and meet some new pals.

            Some exercise research has reported that competition is a key motivator for exercise, and you can use that to your advantage in one of these leagues.[3]

            Other opportunities include playing basketball or tennis at local parks, gyms, or fitness centers. Scope out some ways to make your workout more social or combine fitness activities with your social life to create more workout motivation.

            5. Use Music to Inspire You

            Is your playlist stale? Spend some time creating a great workout playlist. Search Spotify or create some motivating stations on Pandora.

            Think about what songs make you move. If you hear that song, you just can’t sit still. Even the theme song from Rocky might be a good motivator for you.

            You can create multiple theme playlists to spark more creativity and fun in your workout. How about making a playlist of Best All-Time Roller Skating Songs? Or Best Heavy Metal Workout Songs? Best 80’s Workout Playlist (maybe it includes Let’s Get Physical).

            6. Find Some Cool Podcasts

            If music isn’t really your thing, download podcasts or audiobooks that interest you. Getting lost in a good podcast or audiobook can make the time fly by during your workout. And if you get the satisfaction of “multi-tasking” — you’re getting your exercise in while reading a book or staying up to date on a podcast.

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            For an extra boost of workout motivation, if you’re listening to an audiobook, stop it at a cliffhanger and decide not to listen again until the next time you work out. This will motivate you to start exercising so you can see exactly what happens.

            7. Update Your Gear

            Maybe you’re not up for working out because your workout gear is from the dark ages. If you go to pull out a T-shirt for your workout, and it’s full of holes, it’s time to re-do your workout wardrobe.

            Think of getting new workout gear as investing in yourself. How often do we make sure our living rooms or kitchens are state of the art, but we don’t put any time, energy, or money into our personal effects?

            It could be as simple as getting a new water bottle. Making sure you have supportive and properly fitting shoes is key to achieving your workout goals. And if you get a new workout tee or tights, it can make you more motivated to get moving.

            8. Get Organized for Your Workout

            Set out what you need as motivation for your workout. If you are going on a morning run, lay out your workout clothes alongside some motivational quotes the night before. Fill your water bottle and set it on the counter.

            For the after-work exercisers, pack your bag of clothes to take with you to work so you have no excuse not to go to the gym. If you are coming home after work, set your clothes out so that when you come home they will be a not-so-gentle reminder to you saying, “It’s time to go on your walk!”

            9. Use Alarms as Nudging Reminders

            So you’re not a morning person. If you think getting up earlier to squeeze a workout in before work is just not going to happen for you, then set an alarm for the time you need to start preparing for your workout in the afternoon/evening.

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            If you want to go on a walk at 6pm, set an alarm for 5:30pm as a reminder. When you hear the alarm, it’s a workout motivation reminder. You don’t want to shirk on your health and fitness.

            10. Trade Exercise for That After-Work Happy Hour

            Maybe you are skipping some workouts to meet co-workers at happy hour. Or you come in from a long day at work and have a glass of wine first thing to alleviate the stress of the day. While it’s sometimes nice to unwind with a glass of wine, doing so after work could become a habit, and you can replace that habit with exercise.

            By cutting out alcohol right after work, it gives you more time in the day to get a workout in. Try to go straight from work to your workout, or put your exercise clothes on the minute you get home and head back out the door for your run or walk. Whatever it is, think of that happy hour as a new kind of “happy hour time” for your to treat yourself and your body to your workout.

            Exercise can help stave off anxiety and depression, so if your post-work drink is to alleviate post-work stress and anxiety, give a neighborhood walk a whirl instead.[4]

            The Bottom Line

            Life sometimes gets in the way of our plans, including our plans to work out and stick to weight loss goals. However, by maintaining the attitude of self-love and giving yourself the gift of time to exercise, you can use the above tips to help you stay on track with your workout motivation.

            By using some organizational tricks and remembering your reasons for making your workout a priority, you’ll not only find the time to fit it in but feel good about doing so.

            More on How to Find Workout Motivation

            Featured photo credit: juan pablo rodriguez via unsplash.com

            Reference

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