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15 Simple but Powerful Back Exercises to Ease Stiffness and Lower Back Pain

15 Simple but Powerful Back Exercises to Ease Stiffness and Lower Back Pain

Almost every single person on this planet has experienced some sort of back pain, whether it be in their lower, middle, or upper back. I can tell you those who have had it bad will bear witness to the horrific pain that can come with any kind of back pain. Some might become so desperate that they’ll resort to options such as surgery. Ouch!

But what if I can help you without doing something so drastic? What if you found that back exercises or stretching might be the one thing that actually helped?

Read over this list of fifteen exercises that will help ease your back pain.

1. Inversion Table

inversiontable2

    Inversion tables are an excellent piece of equipment that will help stretch your back to a different kind of level. They use the pull of gravity to assist in stretching your spine. If you are experiencing any kind of back pain, an investment in one of these might be your answer.

    2. Cobra Stretch

    cobrastretch

      Cobra stretches can be performed anywhere you feel comfortable and that has plenty of floor space. Cobra stretches have relieved many people’s back pains and continue to help those who are looking for relief. Always make sure you keep your feet together and go as high as possible with your shoulders.

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      3. Lower Back Twist

      lowerbacktwist

        Lower back twists are an easy stretch to perform. These twists help with stretching your Gluteus Maximus muscles as well as your lower back. When performing this stretch, make sure to not lift both shoulders off the floor while you are bringing one of your legs across your body onto the other side.

        4. Lying Lower Back Stretch

        lyinglowerbackstretch

          The lying lower back stretch is a great stretch for this area of your back. Use your hands to pull your knees in and up to your chest. Don’t worry if your lower back comes off the floor. Hold your position at the top for a good 15 to 30 seconds, then release.

          5. Fitness Ball Wrap

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            Using a large fitness ball, you will be performing the fitness ball wrap. This stretches your back the other way and you will soon discover how effective it is and how much relief it gives you! Stay as long as you feel like while your body wraps around the top of the fitness ball.

            6. Lying Static Leg Raise

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            lyinglegraise

              The lying static leg raise helps with the lower back by placing more pressure on the back from a vertical standpoint. You will find this to be very comfortable and relieving. If you’ve had a tough day at work and your back is aching a bit, have yourself do the lying static leg raise for 15 to 20 minutes.

              7. Hyperextension Machine Stretch

              hyperextmachinestretch

                This stretch is very similar to the large fitness ball wrap. Instead, however, you will be using a hyperextension machine that can be found at your local gym. Get on one and slowly lower yourself until you feel a full stretch in your lower back. Stay locked in this position for 15 to 30 seconds.

                8. Glute Stretch

                glutestretch

                  When you pull your foot underneath the knee of your other leg, you can then start pulling both legs towards your chest. This will help give you a greater stretch in your glutes area and your lower back. Hold this position for fifteen to thirty seconds, then release.

                  9. Deadlifts

                  Deadlift

                    Deadlifts are an excellent exercise to use for strengthening your lower back and many more other muscles. However, if you’re already experiencing lower back pain, I advise you to go light with these exercises so as to not aggravate your lower back. Keep your back straight at all times throughout the whole movement.

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                    10. Ab and Rope Crunches

                    cablecrunch

                      Sometimes, lower back pain may be caused by muscle imbalances in the core area. This type of lower back pain may be relieved by strengthening weak abdominals, which serves to counteract the strong muscles in the back. Crunches and rope crunches are some of the best exercises to strengthen the core and help start supporting your lower back.

                      11. Hyperextension on the Fitness Ball

                      1010-back-extension

                        If you don’t have a gym membership and you’d prefer doing this stretch at home, grab a large fitness ball and lay on your stomach. Start by placing both hands behind your head and lowering your shoulders. Stop once you feel a full stretch and then engage your lower back, bringing yourself back up again. You can use this stretch as a back exercise as well by doing more repetitions.

                        12. Hyperextension Exercise

                        hyperextensions

                          An excellent lower back exercise, this exercise alone can help you create a stronger lower back. If you have a weak back, I advise you start performing this exercise right away. Just like the hyperextension on the large fitness ball, you will be going down until you feel a full stretch. You may increase the intensity by holding a dumbbell in your hands.

                          13. Pelvic Thrust

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                          Pelvic-Thrust-2

                            Start by having your entire back flat on the floor. Bend your legs and have your feet come in next to your hamstrings. Push up with your legs and thrust your pelvis out. To increase the intensity of this exercise, place and hold some weight on top of your thighs.

                            14. Less Sitting and More Breaks

                            lesssitting

                              Sometimes prevention is the key and this can certainly apply to lower back pain. Many people’s lower back pain can be traced all the way to the amount of sitting they do each day. According to U.S. News, 86 percent of Americans sit for 13 hours a day. That’s a lot of sitting, and if by chance you are going to sit for that long, I urge you to take as many breaks as possible from it.

                              15. Helpful Back Belts

                              back_pain_belt

                                I can’t lie, belts have been a strong factor in relieving my lower back pain. If you’re into fitness, sit down a lot, or have a physical job, I advise you to look into a belt that may help relieve the tension on your lower back. Support it and it will support you back.

                                Your Three-Step Plan to a Better Lower Back

                                1. Before beginning any exercise regimen or trying out a new string of stretches, please book an appointment with your chiropractor or doctor first. It is very important that you be looked at by a professional and have them explain to you the proper procedure in doing each back exercise or stretch. You don’t want to injure yourself even further because that may only cause more pain in your lower back.

                                2. Pick two or three points in this article and stick to them only. The last thing you want to do is try to perform each exercise or stretch and do each one of them poorly. Remember, each exercise or stretch takes time to master, as well as a lot of practice. After becoming good at a set of three things, gradually add more if needed.

                                3. It’s not about more. It’s about how much is needed. Just because you have lower back pain doesn’t mean you have to do a huge amount of stretches and exercises for it. That can do more damage than good and it can become counterproductive. Many times your back is already stressed and causing more stress to it by performing stretches and exercises can never be good. Give yourself a break, stop doing what you know that’s causing your lower back to ache, and prevent bad habits causing it to ache in the first place.

                                Featured photo credit: John Carleton via flickr.com

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                                Last Updated on May 25, 2019

                                20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                                20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

                                Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

                                It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

                                This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

                                Breakfast

                                1. Spiced Coconut Squash Breakfast Porridge

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                                  This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

                                  2. Egg and Avocado Spaghetti Squash Boats

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                                    If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

                                    3. Spaghetti Squash Frittata for One

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                                      This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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                                      4. Ingredient Spaghetti Squash Brunch

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                                        It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

                                        5. Spaghetti Squash Hash Browns

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                                          A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                                          Lunch

                                          6. Spaghetti Squash Chow Mein

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                                            Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                                            7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                                              This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                                               8. Spaghetti Squash with Mushrooms Parmesan

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                                                Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                                                 9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                                                  A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                                                   10. Thai Peanut Spaghetti Squash

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                                                    Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                                                    Dinner

                                                    11. Spaghetti Squash Comfort Bowl

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                                                      This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                                                      12. Spaghetti Squash Crust Pizza

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                                                        As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                                                        13. Spaghetti Squash Fried Rice

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                                                          Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                                           14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                                                            If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                                            15. Chicken Enchilada Stuffed Spaghetti Squash

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                                                              This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                                              Dessert

                                                              16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                                                If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                                                17. Spaghetti Squash Coconut Custard Pie

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                                                                  With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                                                   18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                                                    This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                                                     19. Spaghetti Squash Kheer

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                                                                      Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                                                       20. Cinnamon Spice Spaghetti Squash Cake

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                                                                        By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                                                        Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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