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10 Exercises To Do And Avoid To Relieve Lower Back Pain

10 Exercises To Do And Avoid To Relieve Lower Back Pain

Lower back pain plagues millions of people now that sitting in a chair for eight hours a day is commonplace. Not to mention the time spent sitting in cars, sitting in front of a TV, and sitting down to eat!

Looking for relief? Don’t worry – I’ve found five exercises to help you get rid of lower back pain… and five exercises you should avoid.

5 Exercises to Relieve Lower Back Pain

These exercises strengthen your back without causing unnecessary damage.

1. Partial Crunches

    Partial crunches are great to strengthen your back and stomach muscles without too much added tension. Lie on your back with your knees bent and feet on the floor. Cross your arms over your chest or put your hands behind your head, then lift your body up so your shoulders are off the ground. Be sure to tighten your stomach muscles! Hold this position for 3-4 seconds, then lower. Don’t forget to breathe.

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    2. Hamstring Stretches

      Don’t you love  hamstring stretches? They also relieve lower back pain. Just lie on the floor and raise one leg. Wrap a towel or shirt around the ball of your foot, and pull to straighten it out. Hold this position for 15 to 30 seconds. Do this 3-4 times each side.

      3. Wall Sits

        Wall sits work wonders because they don’t put stress in bad places. First, stand 10 to 12 inches from the wall, then slowly lean back and slide down the wall until you’re in a sitting position. Hold for 10 seconds, then slowly get back up and repeat this process 8 to 12 times.

        4. Press-up Back Extensions

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          To do a press-up back extension, lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

          5. Bird Dog

            I know, I had no idea what this was either until I did some research. To do this one, start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you while keeping your hips level. Hold for 5 seconds then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. The key is to not let your lower back sag while in this position!

            5 Exercises to Avoid (These Make Back Problems Worse)

            These common exercises can actually make lower back problems worse!

            1. Toe Touches

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              Toe touches can put stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.

              2. Sit-ups

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                You would think sit-ups are great, right? As it turns out, most people tend to use muscles in the hips, which adds too much stress. Sit-ups may also put a lot of pressure on the discs in your spine, which isn’t good, either.

                3. Leg Lifts

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                  Leg lifts are very demanding on your core. If you don’t have a strong core already, this exercise can make your back pain worse. Instead, try lying on your back with one leg straight and the other leg bent with your foot flat on the floor. Keep your lower back flat on the floor! Slowly lift the straight leg up about 6 inches and hold for a few seconds. Lower it back down slowly. Repeat 10 times, then switch legs.

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                  4. Squat

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                    Squats are really bad for your back – when done incorrectly. I say you should avoid them because they require a certain level of form mastery which makes them much more dangerous in comparison to the other 5 exercises above.

                    5. Jogging

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                      Jogging is bad for your lower back and horrible for your knees. So many people swear by it, but it can really do more damage than good. I would just avoid it.

                      Thanks for reading. I wish you luck and hope these exercises and tips help relieve lower back pain!

                      Featured photo credit: Andrea Ferretti via rodalesorganiclife.com

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                      Last Updated on January 3, 2020

                      The 10 Essential Habits of Positive People

                      The 10 Essential Habits of Positive People

                      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                      1. Positive people don’t confuse quitting with letting go.

                      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                       I will grant myself the ability to trust the healthy people in my life … 

                      To set limits with, or let go of, the negative ones … 

                      And to have the wisdom to know the DIFFERENCE!

                       2.  Positive people don’t just have a good day – they make a good day.

                      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                      3. For the positive person, the past stays in the past.

                      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                      4. Show me a positive person and I can show you a grateful person.

                      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                      6. Positive people do not let their fears interfere with their lives!

                      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                      7. Positive people smile a lot!

                      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                      8. People who are positive are great communicators.

                      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                      Featured photo credit: Janaína Castelo Branco via flickr.com

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