Four exercises to avoid if you have back pain?

 Physical activity can be a great way to prevent and treat back pain - but some exercises may do more harm than good.

They're often performed incorrectly or for too long at once, which puts excessive strain on your joints, ligaments, AND muscles! To avoid this problem (and eliminate any unnecessary stress) here's an alternative list with safer alternatives...

You can also read Best Physiotherapy Exercises for Lower Back Pain

1. Sit-ups and crunches

These exercises can actually increase the curve in your lower back, contributing to or worsening existing back pain. The strain on your neck and spine from sit-ups and crunches can also lead to headaches.

2. Leg lifts

Lifting your legs while lying on your back can put pressure on your lower back and cause pain. If you have weak abdominal muscles, this exercise can also cause the pelvis to rotate and put a strain on your lower back.

3. Toe touches

Toe touches from a standing position can overstretch the hamstrings and low back, which can lead to tissue damage and pain. This exercise is also often performed in incorrect form, which can further exacerbate the problem.

4. Bent-over rows

This exercise puts unnecessary strain on the lower back and can worsen existing pain. If you have weak abdominal muscles, this exercise can also cause the pelvis to rotate and put a strain on your lower back.

Here are some Tips To Get Healthy & Stay Healthy

Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. Below, we explain exercises that strengthen the lower back and may help people manage lower back pain:

AVOID: Superman back extensions

ALTERNATIVE: Hyperextensions with a foam roller

The Superman back extension is a popular exercise for strengthening the lower back, but it can actually do more harm than good. This exercise puts unnecessary strain on the spine and can worsen existing back pain.

The hyperextension with a foam roller is a safer alternative that will still give you a great workout.

When it comes to exercise, it's important to listen to your body. If an exercise is causing you pain, stop immediately and consult a doctor or physical therapist. With the right exercises, you can stay healthy and pain-free!

AVOID: Sit-ups and crunches

ALTERNATIVE: Pilates or yoga

Sit-ups and crunches are popular exercises for strengthening the core muscles, but they can actually do more harm than good. These exercises increase the curve in your lower back, contributing to or worsening existing back pain. The strain on your neck and spine from sit-ups and crunches can also headaches.

Pilates and yoga are great alternatives to sit-ups and crunches. These exercises strengthen the core muscles without straining the neck and spine.

AVOID: Leg lifts

ALTERNATIVE: Hip bridges

Leg lifts are a popular exercise for strengthening the glutes, hamstrings, and core muscles, but they can actually do more harm than good.

This exercise puts pressure on your lower back and can cause pain. If you have weak abdominal muscles, this exercise can also cause the pelvis to rotate and put a strain on your lower back. This exercise puts unnecessary strain on the lower back and can worsen existing pain. If you have weak abdominal muscles, this exercise can also cause the pelvis to rotate and put a strain on your lower back.

Lat pulldowns are a great alternative to bent-over rows. This exercise strengthens the back and shoulder muscles without putting strain on the lower back.

When it comes to exercise, it's important to listen to your body. If an exercise is causing you pain, stop immediately and consult a doctor or physical therapist. With the right exercises, you can stay healthy and pain-free!

positive effects of meditation benefitting physical and emotional

  Meditation is a habitual process of training your mind to focus and re-direct your thoughts. The popularity of benefits of meditation increases as more and more people experience the same. You can use it to increase your self-awareness and your environment, reducing stress and improving concentration.

There are positive effects of meditation benefitting physical and emotional well being-

• Gaining new perspective of life in general
• Ability to manage stress
• Self-awareness
• Focusing on the present
• Avoiding negative emotions
• Improve imagination, creativity, patience and sleep quality
• Lowering resting heart rate and blood pressure.

Don't let the thought of meditation in the "right" way add to your stress. If you prefer, you can go to specialized meditation centers or group classes led by trained instructors. But you can learn to meditate easily on your own or you may find apps that you can use, too.

For example, they might start and end each day with an hour of meditation. But what you really need is a few minutes of quality meditation time.

There are some types of meditation you can choose to practice on your own-

• Breathe deeply. This exercise is great for beginners because breathing comes naturally.
• Focus all your attention on your breathing. Listen and feel the air passing through your body as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently turn your attention to your breathing.
• Scan your body. When using this method, focus on different parts of your body. Be aware of your body's various emotions, be it pain, tension, warmth, or rest. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
• Repeat a mantra. You can create your own mantra, whether religious or secular. Examples of religious expressions include Jesus' Prayer in Christian tradition, God's holy name in Judaism, or the om mantra of Hinduism, Buddhism, and other Eastern religions.
• Walk and meditate. Combining a walk and meditation is an efficient healthy way to relax. You can use this process wherever you go, such as in a peaceful park, along a city street or in a shopping mall.
• When using this technique, slow down your pace so you can focus on each movement of your legs or feet. Do not focus on the destination. Focus on your legs and feet, repeating the action words in your mind such as "lifting," "moving" and "placing" as you lift each foot, move your leg forward and place your foot on the floor. Take in the sights, sounds and smells around you.
• Engage in prayer. Prayer is a well-known and widely practiced form of meditation. Verbal and written prayers are found in many religious traditions.
• You can pray in your own words or read prayers written by others. Check out the self-help section of your local bookstore for examples. Talk to your rabbi, pastor, pastor or other spiritual leader about the resources you may have.
• Read and reflect. Many people report that they benefit from reading poems or scriptures, and take a moment to reflect on their meaning.
• You can also listen to sacred music, spoken words, and any music you find relaxing or inspiring. You may want to write your thoughts in a journal or discuss them with a friend or spiritual leader.
• Focus on your love and kindness. In this type of meditation, think of others with feelings of love, compassion, and kindness. This helps increase your sense of belonging.
• One of the most important things you can learn from meditation is the art of skipping. Meditation is really about giving up everything, which is a way of accepting everything as it is. One of the biggest challenges you face while meditating is simply doing nothing.

Everyday Ways to Practice Different Types of Meditation

 Meditation is a habitual process of training your mind to focus and re-direct your thoughts. The popularity of benefits of meditation increases as more and more people experience the same. You can use it to increase your self-awareness and your environment, reducing stress and improving concentration.

There are positive effects of meditation benefitting physical and emotional well being-

• Gaining new perspective of life in general
• Ability to manage stress
• Self-awareness
• Focusing on the present
• Avoiding negative emotions
• Improve imagination, creativity, patience and sleep quality
• Lowering resting heart rate and blood pressure.

Don't let the thought of meditation in the "right" way add to your stress. If you prefer, you can go to specialized meditation centers or group classes led by trained instructors. But you can learn to meditate easily on your own or you may find apps that you can use, too.

For example, they might start and end each day with an hour of meditation. But what you really need is a few minutes of quality meditation time.

There are some types of meditation you can choose to practice on your own-

• Breathe deeply. This exercise is great for beginners because breathing comes naturally.
• Focus all your attention on your breathing. Listen and feel the air passing through your body as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently turn your attention to your breathing.
• Scan your body. When using this method, focus on different parts of your body. Be aware of your body's various emotions, be it pain, tension, warmth, or rest. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
• Repeat a mantra. You can create your own mantra, whether religious or secular. Examples of religious expressions include Jesus' Prayer in Christian tradition, God's holy name in Judaism, or the om mantra of Hinduism, Buddhism, and other Eastern religions.
• Walk and meditate. Combining a walk and meditation is an efficient healthy way to relax. You can use this process wherever you go, such as in a peaceful park, along a city street or in a shopping mall.
• When using this technique, slow down your pace so you can focus on each movement of your legs or feet. Do not focus on the destination. Focus on your legs and feet, repeating the action words in your mind such as "lifting," "moving" and "placing" as you lift each foot, move your leg forward and place your foot on the floor. Take in the sights, sounds and smells around you.
• Engage in prayer. Prayer is a well-known and widely practiced form of meditation. Verbal and written prayers are found in many religious traditions.
• You can pray in your own words or read prayers written by others. Check out the self-help section of your local bookstore for examples. Talk to your rabbi, pastor, pastor or other spiritual leader about the resources you may have.
• Read and reflect. Many people report that they benefit from reading poems or scriptures, and take a moment to reflect on their meaning.
• You can also listen to sacred music, spoken words, and any music you find relaxing or inspiring. You may want to write your thoughts in a journal or discuss them with a friend or spiritual leader.
• Focus on your love and kindness. In this type of meditation, think of others with feelings of love, compassion, and kindness. This helps increase your sense of belonging.
• One of the most important things you can learn from meditation is the art of skipping. Meditation is really about giving up everything, which is a way of accepting everything as it is. One of the biggest challenges you face while meditating is simply doing nothing.