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Simple Exercises To Relieve Your Lower Back Pain Every Day

Simple Exercises To Relieve Your Lower Back Pain Every Day

Lower back pain can affect your day-to-day life. According to the Journal Archives of Internal Medicine people who started doing Yoga or some form of stretching classes are twice as likely to “cut back on pain medications for their back aches as people who managed symptoms on their own”. Yoga is a highly effective technique to relieve you of your lower back pain. Here are six techniques or exercises.

For severe back pain, it is recommended to consult a medical practitioner

1. Forward Bend

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exercises

    There are many different types of forward bends, each with varying levels of intensity. In bending forward towards our thighs, we are flexing the spine. This both stretches and strengthens the muscles along the spine, shoulder, pelvic girdles, and legs. Abdominal muscles are also strengthened.

    • Place your buttocks firmly on the floor
    • Extend your legs outwards.
    • Lean forward, head facing down.
    • Try to reach your feet, with your hands.
    • Hold for 5-10 breaths, repeat as needed.

    2. Cat and Cow Pose

    exercises

      This helps loosen back muscles and is ideal for relieving you of lower back pain.

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      • Start by going on all fours.
      • Slowly press your spine upwards as you move into the cat pose.
      • Make sure your back is arched.
      • Hold this position for a few seconds.
      • Make sure your shoulder blades are pressed back and your head is lifted.
      • Move back and forth between these poses.
      • Repeat 10 times.

      3. Child

      exercises

        The child pose helps elongate your back and is a destresser.

        • Stretch your arms out in front of you as you are sitting on all fours.
        • Sit back and make sure your butt muscles (not touching) are resting just above your heels.
        • Hold for 5-10 breaths. Repeat.

        4. Pigeon

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        exercises

          This can be a challenging exercise, especially for beginners. It stretches your hip rotators and flexors, which allow for tighter hips that can contribute to lower back pain.

          • Start in the downward-facing dog position, making sure your feet are together.
          • Bring your left knee forward and turn it out to the left, making sure your left leg is bent and almost perpendicular to your right knee.
          • Then lower both of your legs to the ground.
          • Keep your right leg extended behind you.
          • Hold for 5-10 breaths, and repeat as required.

          5. Downward-facing dog

          exercises

            This a great total body stretch that targets the lower muscles that help form your lower back, providing needed support for your spine.

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            • To do this, start on your hands and knees.
            • Make sure your hands are only slightly in front of your shoulders.
            • Then press back and raise your knees, away from the floor.
            • Focus on lifting that tailbone of yours towards the ceiling.
            • For a hamstring stretch, softly push your heels towards the floor.
            • Hold this position for 5-10 breaths.
            • Repeat 5-7 times

            6. Upward-facing dog

            .

            exercises

              This opens your chest, stretches your abdominal muscles and also engages your back.

              • Lie flat on the floor, palms facing down – near the middle of your ribs.
              • Press the top of your feet into the floor, while drawing your legs together. While doing this, lift your chest off the floor. Make sure you use back strength and not your hands
              • Keep legs extended.
              • Hold for 5-10 breaths and repeat.

              exercises

                Featured photo credit: CureJoy via za.pinterest.com

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                Nick Darlington

                Nick is a Multipotentialite, an entrepreneur, a blogger and a traveler.

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                Last Updated on March 3, 2021

                9 Meal Planning Apps That Will Help You Eat Healthier

                9 Meal Planning Apps That Will Help You Eat Healthier

                Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

                Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

                1. Pepperplate

                   

                  Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

                  It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

                  Price: Free

                  Get the app here:Android

                  2. Paprika

                  Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

                     

                    Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

                    This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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                    Price: $4.99

                    Get the app here: iOSAndroid

                    3. Ziplist

                    ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

                       

                      Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

                      The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

                      Price: Free

                      Get the app here: iOS, Android

                      4. AllRecipes Dinner Spinner

                      Allrecipes Dinner Spinner App Review - Appedus App Review

                        Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

                        Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

                        Price: Free

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                        Get the app here: iOS, Android

                        5. MealBoard

                        The Best Meal-Planning Apps for 2021 | Digital Trends

                           

                          After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                          By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                          Price: $2.99

                          Get the app hereiOS

                          6. Love Food Hate Waste

                          Best eco-friendly apps to go green in 2018

                             

                            Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                            All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                            Price: Free

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                            Get the app here: iOS, Android

                            7. Menu Planner

                               

                               

                              Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                              The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                              Price: $2.99

                              Get the app here: iOS

                              8. Cook Smarts

                              Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                                 

                                 

                                 

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                                Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                                Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                                Price: $21 / 3 months

                                Get the app here: Website

                                9. Evernote Food

                                Screen Shot 2014-05-27 at 4.56.10 PM

                                  Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                                  Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                                  Price: Free

                                  Get the app hereiOS, Android

                                  Final Thoughts

                                  If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

                                  More on Meal Planning

                                  Featured photo credit: Edgar Castrejon via unsplash.com

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