How to deal with lower back pain
THIS workout station is to help you with lower back pain as many people tend to experience it whether elderly or young.
Lower back pain is common, and many things can cause it. Certain stretches for lower back pain can bring you relief and improve the flexibility of the inflamed muscles.
Lower back pain might be a symptom of an underlying condition, like kidney stones or acute pancreatitis.
Other times, it’s a side effect of a sedentary lifestyle, repetitive motions, or a pulled muscle.
While stretching isn’t a remedy for all lower back pain, in many instances, it can provide relief. Read on to learn seven stretching exercises that can help.
You can do these stretches once or twice a day. But if the lower back pain seems to get worse, or you’re feeling very sore, it may be best to take a day off from stretching.
“Be mindful of your body’s limits and don’t push your body to do too much. Listen to your body and do what feels best for you in each moment.”
As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.
Child’s pose
This traditional yoga pose gently stretches your gluteus maximus, latissimus dorsi (lats), and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.
Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility along the spine.
To do Child’s pose, follow these steps: With your hands and knees on the ground, sink back through your hips to rest them on your heels.
Hinge at your hips as you fold forward, walking your hands out in front of you. Rest your belly on your thighs. Extend your arms in front of or alongside your body with your palms facing down.
Focus on breathing deeply and relaxing any areas of tension or tightness. Hold this pose for up to 1 minute. You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.
Modifications
If you feel like you need some extra support, you can place a rolled-up towel on top of or underneath your thighs.
If it’s more comfortable, widen your knees and rest your forehead on a cushion
Knee-to-chest stretch
This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.
To do the knee-to-chest stretch, follow these steps:
Lie on your back with both knees bent and your feet flat on the floor.
Keep your left knee bent or extend it straight out along the floor.
Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
Lengthen your spine down to your tailbone, and avoid lifting your hips. Breathe deeply, releasing any tension. Hold this pose for 30 seconds to 1 minute. Repeat with the other leg.
Modifications
Place a cushion under your head for extra padding. You can also wrap a towel around your leg if it’s hard for your arms to reach.
To deepen the stretch, tuck your chin into your chest and lift your head toward your knee.
Piriformis stretch
This stretch works your piriformis muscle, which is found deep on your behind. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.
To do a piriformis stretch, follow these steps:
Lie on your back with both knees bent and your feet flat on the floor.
Place your right ankle at the base of your left thigh. Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
Hold this position for 30 seconds to 1 minute.
Then do the opposite side
Modifications
To make the stretch more comfortable, keep your bottom foot planted on the floor. Rest your head on a cushion for support.
Seated spinal twist
This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.
To do a seated spinal twist, follow these steps:
Sit on the floor with both legs extended out in front.
Bend your left knee and place your foot to the outside of your right thigh.
Place your right arm on the outside of your left thigh.
Place your left hand behind you for support.
Starting at the base of your spine, twist to the left side.
Hold this pose for up to 1 minute.
Repeat on the other side.
Modifications
To make this pose more comfortable, keep both legs straight.
For an extra stretch, add in neck rotations during this pose by inhaling to look forward and exhaling to turn your gaze backward. Do 5 to 10 on each side.
Pelvic tilt
Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.
To do a pelvic tilt, follow these steps: Lie on your back with both knees bent and feet flat on the floor.
Engage your abdominal muscles as you flatten your back against the floor.
Breathe normally, holding this position for up to 10 seconds.
Release and take a few deep breaths to relax.
Do 1 to 3 sets of 3 to 5 repetitions.
DON’T allow social media to erode your relationship Keeping up with technology and certain trends is well within anyone’s rights as long as that is for the good of humanity.
In this rapidly evolving digital era, the influence of social media and technology has permeated every aspect of our lives, including our relationships and marriages.
While these innovations have brought us closer together, they have also presented significant challenges that can potentially jeopardise the bonds we hold dear.
This week I chose to address the common challenges that continue to bedevil relationships and marriages due to the overuse or overdependence on social media and technology.
Moreover, we will explore valuable tips on how to establish a healthy balance between digital engagement and nurturing real-world connection with your significant other.
Understanding the challenges: Comparison and insecurity
One of the perils of social media is its tendency to breed comparison if unchecked.
Scrolling through perfectly curated profiles can lead to envy and self-doubt, causing unnecessary strain on your relationship.
It is essential to remember that social media is a highlight reel, often concealing the realities and imperfections of people’s lives.
Increased Distraction Continuous connectivity through smartphones and other devices can often bring distractions into our relationships.
Constant notifications and the urge to be constantly ‘online’ can take away precious moments of quality time that could be spent with our partners.
This excessive distraction can gradually erode the foundation of a relationship.
Some are destroying their marriages for the love of Likes!
God forbid.
Emotional Disconnect: Overdependence on virtual interactions can lead to a disconnection from the emotional needs of our partners. While emojis and messages can convey a small part of our emotions, they cannot replace the depth and authenticity of face-to-face conversations and non-verbal cues that are vital for building trust and intimacy.
How social media misuse jeopardises relationships, here are a few areas among many to look out for: Trust Issues: In a world of digital transparency, it is easy to fall into the trap of monitoring each other’s online activities.
Suspicion and jealousy can arise, leading to a loss of trust within the relationship.
Blurred boundaries: The lines between private and public often become blurred on social media platforms. Sharing too much personal information can invade the privacy of your relationship, creating discomfort and potential conflicts.
Unrealistic expectations: The carefully filtered and edited portrayals of relationships on social media can create unrealistic expectations within our own partnerships.
Comparing our real-life experiences to others’ highlight reels can result in dissatisfaction and discontentment.
You would do well to avoid falling into this rabbit hole.
Tips for healthy social media use in relationships
Define digital boundaries: Together with your partner, set clear boundaries for social media use, including designated screen-free times and spaces. Respect each other’s need for personal and uninterrupted quality time.
Open and honest communication: Further to defining boundaries, also establish an open line of communication, discussing your feelings and concerns regarding social media within your relationship, not the hide or cat and mouse and seek that often has disastrous results for couples.
Rather than sneaking around, hoping to catch a partner in some wrong-doing, encourage transparency and develop strategies to address any issues that may arise.
Celebrate individuality: In that same spirit of kuronga zvinhu zvenyu together, and kurongeka as a couple, encourage each other to embrace authentic self-expression online and not to use social media to compete.
Some spouses choose to try outdo their partner, or wash dirty laundry in public, which just shows a lack of unity.
Understand that your partner’s digital persona may differ from their real-world personality, allowing for personal boundaries and freedom of expression without allowing jealousy to creep in.
Unless your partner has lost it and is doing unethical behaviour online, as long as they are doing good, celebrate your partner.
If not happy about something, or you disagree with their online activity,keep it offline, kumba kwenyu henyu, and resolve it ikoko rather than entertain a world ever hungry for drama.
Focus on real-life connections: As I’ve often encouraged in this column, make a conscious effort to prioritise offline interactions in spite of all the tech-craze of today.
Engage in activities that strengthen your bond, such as date nights, shared hobbies, or simply spending quality time together without distractions.
I know of people who choose to take time off social media, like a “fast” for a designated time,just to put their focus elsewhere.
Practice Empathy and Support: Remember that social media can be both a source of joy and distress for individuals.
Offer emotional support to your partner rather than judgment.
Cultivate an environment where it is safe to discuss any emotional impact that social media may have on you both. Navigating the complexities of social media in relationships requires conscious effort and constant evaluation.
By recognising the common challenges, understanding their potential impact, and implementing healthy online habits, you and your significant other can foster genuine connection and build a strong foundation that extends beyond the digital realm.
Let us strive to use social media responsibly, choosing to prioritise the well-being of our relationships while embracing the benefits of technology in a balanced and meaningful way.
Let’s keep the conversation going, sharing experiences and insights for better relationships.
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