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5 Solutions to Lower Back Pain Using Our Grannies’ Experience

5 Solutions to Lower Back Pain Using Our Grannies’ Experience

Seniors are always under the threat of losing movement ability. Many of them face dementia after severe injuries; others become unable to move on their own due to other reasons. Because of this, elderly people know how to fight back pain for sure.

All in all, these are the most common reasons for reduced hip mobility:

  • Traumas and injuries
  • Specific disorders
  • Sedentary life (passive lifestyle)
  • Lack of motivation
  • Regular car drives
  • Frequent stresses
  • Problems with back or coordination

Each of these problems can be solved or minimized with the help of our grannies’ experience.

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Various life transitions lead to such consequences as depression and inability to move. This article reviews the top pieces of advice tested by their grandparents.

Before You Begin

Before we start discussing the series of physical exercises for improved movement, take into account that you can purchase some equipment which also cures your inability to move. Those who demand some assistance can order shower stools, special massagers, or walkers for seniors for affordable prices. These tools will minimize the pain and increase ability to move all alone.

Complex of stretching exercises is one of the best methods to increase body flexibility and freedom of movement. The National Institutes of Health offers the following elementary tips shared by our grannies before starting any practices.

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1. Set the appointment at your doctor’s office.

You can set the appointment with your doctor in order to evaluate your health condition and find out which stretching exercises are safe for you. It is especially crucial for people over 60. You may think that old people prefer using traditional medicine and recovering on their own. However, experienced grannies turn to modern technologies when it comes to serious treatment.

Modern seniors are well aware of the technical progress and efficiency of contemporary practices, so they recommend using special tools and take corresponding drugs prescribed by professional. But you should start with the in-depth medical examination. Even if your back is okay, you may find other areas to be improved.

2. Do not ignore warming up sessions before beginning stretching exercises.

For instance, you can do arm-pumping first. Grannies are not that lazy, so they do not ignore the importance of warming-up or relaxation methods. Yoga and other meditation-related practices are an important base for every set of physical exercises. Youth often avoids this stage, but you should try to include at least 7-10 minute meditation for the first few times.

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3. Mild discomfort is okay, but stretching itself does not have to cause any discomfort or unpleasant feelings.

It is fine to go in sweat, but any pain is unacceptable. Your granny will prove that she stops working each time when she feels pain. And it is not caused by her laziness or lack of motivation; if you do something against the will of your body, it may hurt even worse. Your grannies also would recommend applying special ointment for back pain.

4. Conduct slow and steady movements to make it possible for your muscles to stretch naturally.

Smooth movements are not always an indicator of an old person. It is a wise method to overcome harsh consequences.

5. Know your diagnosis and specific health problems!

Sit down with your healthcare provider and choose one of the categories listed below.

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  • Balance exercises (designed to stimulate leg muscles; as reported by NIH, American hospitals have 300,000 admissions for broken hips annually).
  • Stretching exercises can give you more independence during your senior years. However, for improved endurance or strength, one has to choose another category.
  • Endurance exercises refer to simple walking, jogging, swimming, etc. They motivate human to breathe for an extended period of time.
  • Traveling for aged people. Any sort of recreation, especially the one by the sea, is an excellent alternative for the retired people to recover their movement ability.

Conclusions

Depending on your diagnosis strength exercises are perfect for building seniors’ muscles and improve metabolism. It all assists in regulating weight and sugar level in blood. Exercises mentioned above may even prevent diabetes. But the primary goal is to prevent young people from facing back pain in their senior life. Good luck with implementing these simple but useful pieces of advice!

Featured photo credit: DDS via discdiseasesolutions.com

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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