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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

          fitnessballwrap2

            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 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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