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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 11, 2021

                      11 Hidden Benefits of Using Oil Diffusers

                      11 Hidden Benefits of Using Oil Diffusers

                      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                      Read on for 11 hidden benefits of using oil diffusers.

                      1. Safe Scents That Make Sense

                      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                      2. Stress Relief

                      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                      3. Improved Sleep

                      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                      4. Appetite Control

                      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                      5. Bacteria and Mold Killing

                      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                      6. Decongestion and Mucus Control

                      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                      7. Mosquito Repellant

                      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                      8. Pain Relief

                      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                      9. The New Anti-Viral

                      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                      10. Improved Cognitive Function

                      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                      11. Money Saving

                      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                      Featured photo credit: Jopeel Quimpo via unsplash.com

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