Here are 9 Exercises for Lower Back Pain Relief

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

According to the National Academy for Sports Medicine, approximately 80% of the U.S. adult population will experience chronic lower back pain at some point in their lives.

With such a staggering number of adults afflicted, there is a dire need for exercises that both relieve and prevent chronic lower back pain.

Individuals who suffer from or are at risk for chronic lower back pain commonly possess a weak core. A weak core is the direct result of a sedentary lifestyle, inefficient movement patterns, and poor posture. Therefore, if your goal is to relieve or prevent chronic low back pain, it is necessary to stretch and strengthen your core musculature.

Specifically, you will want to focus on stretching and strengthening your local and global stabilization systems, which include the muscles that directly attach to and support the spine, and the muscles that directly attach the pelvis to the spine.

Having sculpted and chiseled abs is not enough to achieve lower back pain relief.

Rather, you want to think of the core musculature as an intricate system that wraps around your body and works as a whole to support proper posture and optimal movement patterns.

Below, you will find exercises to directly stretch and strengthen your local and global stabilization systems. The purpose of these exercises is to relieve tension in your lower back, as well as to provide you with a strong core foundation, rather than increase the size of your core muscles.

To increase the activation of your local and global stabilization systems during the strengthening exercises, it is important to practice the drawing-in and bracing technique:

Drawing-In: To perform the drawing-in technique, you will want to pull your lower abdominal muscles towards your spine while keeping your spine in a neutral position throughout the movement.

Bracing: To perform the bracing technique, you will want to contract your core muscles and hold the contraction tightly throughout the movement.

Depending on the severity of your lower back pain, please consult your doctor before performing these exercises. Likewise, if you experience an increase in pain during or after performing these exercises, discontinue performance and consult your doctor.

Lower Back Stretches to Relieve Tension

1. Hamstring Stretch

Lie down on your back on a mat with your arms by your sides and your legs fully extended. Lift your left leg straight into the air so it makes a 90-degree angle with your torso and you can feel the stretch in your hamstrings. Support the leg with both of your hands. Hold for 30 seconds and repeat with the opposite leg. Perform 2-4 sets.

2. Knee to Chest Stretch

Lie down on your back on a mat with your arms by your sides and your legs fully extended. Lift your left leg off of the mat and bring it close to your chest. Feel the stretch in your glutes and lower back. Hold for 30 seconds and repeat with the opposite leg. Perform 2-4 sets.

3. Extension Stretch

Lie down on your stomach on a mat with your legs fully extended behind you. Prop up your torso by resting your weight on your forearms, and position your hands so your palms are facing down on the mat. Feel the stretch in your back and abdominals and hold for 30 seconds. Perform 2-4 sets.

4. Child’s Pose Stretch

Sit on your shins on a mat. Extend your arms straight above your head and bend at your hips to lower your torso towards the mat. Rest your palms face down on the mat while keeping your arms fully extended. Your head should be positioned so you are looking down towards the floor. Feel the stretch in your back and hold for 30 seconds. Perform 2-4 sets.

5. Twist Stretch

Lie on your back on a mat with your arms by your sides and your legs fully extended. Take your left arm and extend it so that it is perpendicular to your torso. Twisting at your torso and bending at your knees, bring your legs up and to the right so that your quads are perpendicular to your torso and a 90-degree angle is formed at the knee.

Your legs should be stacked on top of one another. Feel the stretch in your back and hold the position for 30 seconds before repeating on the opposite side. Perform 2-4 sets on each side.

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Lower Back Stabilization Exercises to Strengthen

6. Wall Sit

Stand with your back against a wall. Squat down by bending at your knees and walking your feet out until your quads are parallel to the ground and your knees form a 90-degree angle. Make sure your feet are shoulder-width apart and your toes are pointing straight ahead. Hold this position for 30 seconds. Perform 2-4 sets.

7. Bridge

Lie down on your back on a mat with your arms by your sides and your knees bent with feet flat of the floor, shoulder-width apart, and toes pointing straight ahead. This is your starting position. Keeping your head and upper back firmly on the ground, lift your butt until your back and the ground make a 45-degree angle. Lower your body to the starting position and repeat for 12-20 reps. Perform 2-4 sets.

8. Quadruped Arm & Leg Raise

Get down on your hands and knees on a mat. This is your starting position. Raise your left arm and extend it straight out in front of you while simultaneously raising your right leg and extending it straight out in back of you. Hold the position for 2-3 seconds before returning to the starting position. Repeat with the right arm and left leg. Perform 12-20 reps for 2-4 sets.

9. Side Plank

Lie on your left side on a mat. Prop up your torso by resting your weight on your left forearm (which should be perpendicular to your body) and position your feet so they are stacked on top of each other. Lift your body off the ground so it forms a straight diagonal line. You can rest your right arm along the right side of your body. Hold this position for 30 seconds and then switch sides. Perform 2-4 sets on each side.

Watch this video – 6 Absolute Best Exercises for Low Back Pain | SIJ , Facet Syndrome Mobilisation , Lumbar Pain

Written by Kayla MacArthur

Author Bio:

Both an IAWP Certified Wellness Coach & NASM Certified Personal Trainer, Kayla MacArthur works with women who are experiencing a rocky point in their lives. She helps them find strength both inside and out so that they can be their best self. For daily tips on personal growth, follow Kayla on Instagram.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

8 Foods You Probably Don’t Know Are Superfoods

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

I’m sure you’ve heard of goji berries, coconut, cacao and maqui as being some of the most sought-after superfoods in the world.

With all their amazing nutrients, antioxidants and vitamins, it’s no wonder people run out to their local health food stores to load up on these goodies.

But let’s face it, they are expensive. Especially if you’re like me and like to have variety! I load my cupboards up with the latest superfoods and throw them into my shakes and smoothies all the time.

But aside from these more exotic superfoods, I bet your fridge and cupboards are packed with powerful foods you didn’t even know were just as nutrient-dense and super in their very own way.

Here are 8 superfoods in particular that pack a nutritional punch, and I’m pretty sure that if you’re a foodie like me, you eat them on the regular.

Kale

This bitter leafy green has garnered a lot of attention over the past few years. From kale chips to soups, to smoothies and sautés, this is one green veggie that can be used in many creative ways. I’m going to bet you’ve already used this leafy green in a morning smoothie and I commend you for doing so!

Kale is loaded with magnesium, a mineral that is involved in over 300 detoxification pathways in the body, and is important for women’s hormonal health and stress management. In fact, due to women’s fluctuating sex hormones every month, they become more susceptible to magnesium deficiency than men.

Aside from smoothies, I personally love sautéing kale with some avocado oil, fresh chopped garlic and garnishing it with some chili flakes. It makes a perfect side dish and goes great with either poultry or fish.

Asparagus

This delicious veggie contains a powerful antioxidant known as glutathione. Glutathione is the master of all antioxidants and helps support the liver in detoxification. In fact, it can even help to combat autoimmune disease by suppressing the “bad” genes that cause autoimmune issues.

Asparagus is also a natural diuretic, encouraging the body to flush out toxins, which helps support the liver, bladder and kidneys. As a bonus of eating this veggie, you’ll also get a large dose of B vitamins, as well as vitamins C, E, K and A, all of which support immunity, gut health, energy production and heart health.

Garlic

Not a day goes by that I don’t chop, slice or roast this pungent bulb. Garlic is part of the onion family (also a superfood) and has been a medicinal food for many years. Known for its very powerful smell and taste, garlic has been used to treat cancer, diabetes, manage insulin, combat inflammation and protect the heart.

Garlic is very high in sulfur, a compound that helps to support liver detoxification. Plus, it contains immune-boosting zinc, heart-healthy potassium and thyroid-supporting iodine . And it just so happens to add the most amazing flavor to your meals!

Kiwi

If you thought oranges packed a punch of vitamin C, wait till you see how much kiwis contain. One hundred grams of kiwi contains 93 mg of vitamin C, compared to 53mg in oranges. That’s almost double!

In fact, kiwi’s nutrients remain intact long after harvesting, with 90% of its vitamin C content still present after 6 months. From fighting off colds and infections to strengthening the immune system, vitamin C serves many benefits.

Kiwis also contain a lot of beneficial fiber, helping to support the digestive system and eliminating excess toxins through the bowels. Add kiwis to a salad, smoothie or cut in half and eat the fruit, leaving the skin.

Mushrooms

From cordyceps, to chaga, to reishi and maitake, there are so many mushroom varieties to choose from. These powerhouse mushrooms help support immunity, balance hormones, are great for stamina, mental health, stress, aid in detoxification and support digestion. Yes, they can do all of that.

You can typically find these medicinal mushrooms popping up in your local health food store. From pills, to powers or fresh dried mushroom tea, there are many ways to enjoy these powerful ‘shrooms.

Apple Cider Vinegar

Made from fermented apple juice and incredibly rich in enzymes, apple cider vinegar has been used for centuries to aid in digestion. There are many beneficial substances in ACV, from naturally-occurring enzymes, to trace minerals and carbolic acids, all of which help to support alkalinity, cleanse the liver and stimulate digestive juices.

I’m pretty sure you’ve gotten on the warm water and lemon bandwagon first thing in the morning? How about taking it up a notch and adding in a teaspoon of ACV? Combined with lemon, this is one amazing morning elixir to help oxygenate your blood and balance your body’s pH. Plus, you’ll supply your body with a dose of vitamin C, beta-carotene, iron, magnesium, potassium and zinc.

Parsley

I use this herb in my cooking all the time. It’s amazing in meatloaves, homemade meatballs, chicken or even fish dishes. It’s a very versatile herb that I hope you start to use often. 

Parsley is incredibly high in vitamin A and its precursor, beta-carotene. Vitamin A is amazing for cleaning up the arteries of plaque and supporting eye health.

Parsley is also an excellent source of calcium and magnesium, which both help to protect the bones and nervous system. Aside from using this herb in meat or poultry dishes, try whipping up a fresh parsley pesto, or add a few sprigs into your morning green smoothie for an antioxidant kick.

Pumpkin Seeds

These tiny seeds are loaded with hormone protective zinc, omega-3s, B vitamins, and selenium. In fact, they have the highest iron content of any seed in the world! You’ll also reap amazing skin benefits from eating pumpkin seeds due to their high vitamin E content.

Not only do they make the perfect snack, but they are delicious in salads, roasted with a touch of sea salt or cinnamon, and can even be made into a creamy milk.

Naturally Sweetened Pumpkin Seed Milk

Ingredients:

• 1 cup raw pumpkin seeds, soaked for about 2-4 hours
• 3-4 cups spring water
• 1 t vanilla extract or a pinch of vanilla powder
• 2 pitted medjool dates or 1 T organic maple syrup (for sweetness)
• 1 T coconut butter
• Pinch of sea salt

Instructions:

1. Place all ingredients in your Vitamix or blender and blend until all ingredients are well-combined. Be sure you blend long enough to pulverize the seeds.

• Get creative with this recipe and add in your own all-natural sweeteners, like raw honey and almond butter.

• For a smoother texture, strain through a cheesecloth or nut milk bag. I personally like to consume mine unstrained. Keep unused milk in a glass Mason jar in the fridge for up to 3 days.

• Enjoy your pumpkin seed milk, and be sure to load up on these amazing uncommon superfoods for ultimate health and longevity.

Watch this video – The 6 Healthiest Foods You Probably Don’t Know Are Superfoods

Written by Samantha Gladish

Author Bio:

Samantha Gladish is the brainchild and fun loving foodie behind www.holisticwellness.ca. Focusing on weight loss and hormonal balance, Samantha coaches women all over the globe. From whole food nutrition, to strategic supplementation and using her Qualitarian approach, Samantha helps guide women to living happier and healthier. You can find her cooking up quality food on a regular basis or reading the latest health book.

Samantha is a Registered Holistic Nutritionist, Metabolic Balance Weight Loss Coach, Hormone Cure Coach and Author of The Qualitarian Life. She is also the creator and developer of the unique and popular line of all natural holistic dental products, including Salty Kisses Toothpaste™ and Hippie Floss Oil™.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Here’s The Truth about Chia Seeds You Need to Know

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Over the past few years, health enthusiasts have embraced obscure food and drinks in their quest to find the ultimate nutrition boost.

Chia seeds are one of their most popular finds, though they’ve been around for thousands of years.

Chia seeds’ popularity began among vegetarians and vegans, and their star is rising in Paleo communities as well. The health claims sound incredible, but are they too good to be true? Let’s find out.

What Are Chia Seeds?

Chia seeds come from Salvia hispanica, a flowering plant native to Mexico and Guatemala. Cultivated by indigenous cultures like the Aztecs, Mayans, and Toltecs for food and religious purposes, these seeds were said to offer warriors endurance and strength during battle. Their name actually comes from the Mayan “chiabaan”, which means “strengthening”.

A relative of the mint plant, they come in a mix of black, brown, and white, and are about the size of sesame seeds. Although the seeds have a neutral taste, they do have a nice crunchy texture that can add some variety to Paleo foods and drinks. Chia seeds are a relative of the mint plant.

One of chia seeds’ most interesting properties is their incredible ability to absorb water. They can absorb 10 to 12 times their weight in water!  When you put the seeds in water or another liquid, they expand and transform into a kind of gel, which is why you’ll see people adding these seeds to their smoothies to thicken them.

You can always eat the seeds the old-fashioned way, too. Some manufacturers mill the seeds before packaging them, but others sell them whole. One of the traditional indigenous preparation methods was to ground the seeds into flour for tortillas, tamales, or beverages.

Today, you’ll find chia seeds in:

• Chia puddings
• Fruit / vegetable smoothies
• Homemade energy bars
• Jam
• Kombucha
• Meatballs
• Overnight “oats”
• Salads
• Various baked goods and other treats

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A Solid Nutrition Profile

Many vegetarians praise chia for their high protein content, but as you’ll see in just a second, the protein pales in comparison to the other available nutrients.

Just one ounce of chia seeds contains:

• 9 grams of fat
• 4.5 grams of protein
• 10.6 grams of fiber (42% of the daily value!)
• 30% of the daily value of manganese
• 27% of the daily value of phosphorous
• 18% of the daily value of calcium
• 7% of the daily value of zinc

4.5 grams of protein isn’t something that exactly knocks our socks off as Paleos, as eggs and other animal products contain higher amounts. But it’s a nice option for vegetarians, vegans, or other groups who focus on a plant-based diet.

One ounce accounts for only 137 calories. Those few calories manage to pack in quite a lot of nutrients.

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Chia Seed Benefits

The nutrition profile for chia seeds is solid, but are they really superfoods?

You’ll hear claims that they can do everything from slowing aging to curing cancer.

Unfortunately, the research to back up the more extraordinary claims is lacking.

Let’s dive into some of the key, scientifically-backed benefits to get a more realistic picture.

Chia Seeds Have a Great Omega-3 to Omega-6 Fatty Acids Ratio

The type of fat we consume matters. We must have a balance between omega-3 and omega-6 fatty acids for optimal health. When the ratio gets too skewed, we end up with chronic inflammation, insulin resistance, and obesity. When our omega-3 and omega-6 ratio gets skewed, we suffer from inflammation and obesity.

Most of us have more than enough omega-6 fatty acids, which explains why getting enough omega-3s tends to be emphasized. People who follow the typical modern Western diet, full of processed foods and vegetable oils, have ratios as high as 16:1. That’s a far cry from the optimal one-to-one ratio.

Like seafood, chia seeds contain significantly more omega-3 fatty acids than omega-6s. Consuming them is a step in the right direction to restoring balance. One ounce of these seeds contains 4,915 milligrams of omega-3s, over three times as many as the 1,620 milligrams omega-6 content.

Chia Seeds Are a Good Source of Protein

Chia seeds’ protein content attracts a lot of vegetarians and vegans. And at 4.5 grams per ounce, it’s almost as much as an egg.

And while there are tons of other Paleo protein powerhouses available, chia seeds are a healthy way to vary your protein options. Plus, they’re easy to sprinkle onto your salads, smoothies, and stir fries. Chia seeds are a great source of protein. Get your fix by sprinkling some in salads or smoothies.

This protein also comes in handy if you’re trying to stop snacking so often or lose weight. Protein has been proven to increase feelings of satiety as part of weight management protocols. It’s easier to fight off cravings or stray from your diet when you feel fuller between meals.

Chia Seeds Are High in Fiber

Many of us associate fiber with regulating bowel movements. But it does so much more than that. High-fiber diets reduce your risk of type 2 diabetes, obesity, and even heart disease.

While processed breads and cereals with added fiber are common, there are healthier sources of fiber that are filled with nutrition: fruits, vegetables, and seeds and nuts.

Chia seeds have an extremely high fiber content, over 42 percent of the daily value in a single ounce. Consuming even a small amount daily can help you reap the benefits touched on just above.

Because they expand in the juices of your gut, they can keep you feeling fuller longer, a common feature of high-fiber foods. Chia seeds are full of fiber, and can help keep you feeling fuller longer.

That combination – high-fiber and a moderate protein content – make these seeds ideal for feeling full enough to reduce calorie intake naturally and lose weight.

Chia Seeds Are Easy to Eat

Chia seeds are small, portable, and keep for a long time.That makes it a great choice if you’re on the go or bringing your meals to work. You don’t always have a cooked chicken breast handy to toss onto a salad, but it’s easy to sprinkle on some seeds and chow down.

We already touched on versatility as well. Their neutral taste means they go well with practically everything. Whatever Paleo dish you have in mind, someone has already come up with a way to add chia seeds to make it even more delicious.

Buying your seeds online in bulk makes things even more convenient. Not only is the price per ounce much cheaper, but because they don’t weigh much, shipping will be pretty reasonable too.

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Why You Shouldn’t Eat Chia Seeds Only for Their Omega-3s

You probably already know the importance of omega-3 fatty acids for optimal health. These are crucial for fighting inflammation, maintaining a healthy heart, avoiding depression, and a laundry list of other key functions. Unfortunately, many of us aren’t getting nearly enough of them.

The richest Paleo sources of omega-3 are mostly found in fish, like salmon, mackerel, and seafood. For someone who’s not a huge seafood fan like myself, the prospect of upping my omega-3 intake by adding chia seeds – instead of being limited to fish oil supplements – was definitely appealing.

This high omega-3 content is one of the main reasons that drive vegetarians’ enthusiasm for these seeds in the first place, as omega-3s are a bit harder to come by without seafood or egg yolks.

But before we go any further, we have to get a bit more specific about which types of omega-3 fatty acids we’re talking about. There are actually three main ones:

Alpha-linolenic acid (ALA). Most commonly found in seeds and vegetables, ALA is considered an “essential” fatty acid because it can’t be made in the human body. When we eat ALA, it can be converted into DHA and EPA in small amounts.

Docosahexaenoic acid (DHA). Usually found in seafood along with EPA.

Eicosapentaenoic acid (EPA). Usually found in seafood along with DHA.

Our bodies can’t create ALA on their own, though they are able to convert it into small amounts of DHA and EPA.  Unfortunately, the conversion process is inefficient.

A study published in the Journal of Alternative and Complementary Medicine found that giving 62 overweight women milled chia seeds for 10 weeks increased ALA and EPA levels in the blood, but not DHA.

It’s easy to marvel at chia seeds’ high overall omega-3 fatty acid content. Ounce for ounce, it crushes even renowned omega-3 sources like salmon!  But because the omega-3s in chia seeds must be converted, we end up with a much lower amount.

It would be extremely difficult (if not impossible) to swap chia for seafood or omega-3 supplements. Better to appreciate them for the variety they bring to your food and their other benefits.

Watch this video –The Truth about Chia Seeds – Pros & Cons, Benefits & Warnings – by Dr Sam Robbins

The Bottom Line

While chia seeds’ benefits are definitely promising, more research needs to be done before it can truly be considered a superfood. They’re great as an occasional snack or to add flavor to your food and drinks. But they’re no replacement for seafood, egg yolks, and other Paleo omega-3 sources.

The good news: chia seeds are Paleo-friendly and easy to digest – for most of us. Some people with sensitive digestive systems or a leaky gut might have issues dealing with such a concentrated amount of fiber. If that’s the case, you can cut down your intake or scrap the seeds altogether until you get your digestive issues sorted. A few teaspoons go a long way!

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook