After the common cold and flu, low back pain is the top reason that people in the United States visit their healthcare provider. Pain in the lumbar spine, or lower back, is commonly accompanied by tight lower back muscles. If the low back is stiff, you may experience difficulty standing upright, sitting down, or changing positions. Low back stiffness can be caused by everything from injury and arthritis to nerve damage and sprain. It is up to you to stay on top of your pain to help maintain mobility and flexibility. 

Symptoms Of A Tight Low Back

A tight lower back can worsen over time, so you have to take action and take steps to ease tension when you feel it. The last thing you want is to let it reach a point where it is so tight that when you shake a bedsheet to make your bed, you collapse in pain. Tightness in the low back is usually accompanied by spasms, general pain, and occasional cramping. The pain usually feels like a dull ache and you may feel restricted when you twist or move. It’s also possible to feel tightness in the pelvis, hips, and legs. 

How To Improve Strength And Flexibility

Many simple stretches and movements can help improve both flexibility and strength. The goal is to lengthen and extend the spine to your comfort level. The last thing you want to do is worsen the pain or injury while trying to make it better. Stretching the hamstrings, doing core exercises, and engaging in hip mobility work can all benefit your spine. Consider the following stretches and movements to help relieve tension and improve flexibility in the low back. 

Knees To Chest

This stretch works to loosen muscles in the low back and increase flexibility, all while stabilizing the pelvis. To begin, lie flat on your back with both legs extended. Draw your right knee to your chest and interlace your fingers around your shin. Hold this position for five to 10 seconds, keeping your pelvis flat and square. Release your right leg and then repeat with the left leg. Release your left leg and then draw both knees to your chest and hold the position for 30 seconds. 

Pelvic Tilts

This exercise aims to strengthen the abdominals and lower back muscles, while simultaneously increasing pelvic flexibility. Lie flat on your back and bend your knees, planting your feet flat on the ground. You should be able to touch your heels with your fingertips. Engage your core so that the base of your spine presses into the floor and hold for five seconds. Relax and lift your butt off the ground slightly before returning to the ground. Continue alternating between these two positions for three sets of 10 reps. Make sure to take a minute to rest between each set. 

Child’s Pose

Besides corpse pose, child’s pose is one of the most relaxing yoga postures that can take pressure off the low back. It also works to lengthen, stretch, and align the spine. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Widen your knees and bring your big toes together as you sit back onto your heels. Aim to bring your forehead to the mat and extend all the way through your fingertips. If necessary, place a bolster or pillow under your chest. Allow the body to relax and let go of any tension. Remain in this position for one minute. 

Reclining Single-Leg Stretch

A tight low back can cause tightness in the hamstrings, but stretching them can help realign the spine and reduce pain. Lie flat on your back with both legs extended. Lift up your right leg to extend it toward the ceiling, keeping a slight bend in the leg. You can bend your left leg and press your foot into the floor for support if necessary. Interlace your fingers behind your right hamstring or use a towel around the top of your right foot. Pull your leg toward you and stop once you feel a good stretch. Hold this position for 30 seconds before repeating on the left side. Complete two to three times per side. 

Hip Circles

This exercise aims to increase flexibility, release tension, and loosen the lower back and hip muscles. Stand up straight with your feet shoulder-width apart and place your hands on your hips. Start by swaying your hips from side to side. Start to rotate your hips in one direction and make big circles, completing at least 10 circles in one direction. Repeat in the opposite direction and then rest. You can complete another set or two if you wish. 

Legs Up The Wall

This yoga pose aims to relax the pelvis and low back. It also provides a great stretch for your hamstrings and aims to improve blood flow from the lower extremities back to the heart. Begin in a seated position with the right side of your body against a wall. Lie down on your back and swing your legs up the wall, placing your heels against the wall. Aim to scoot your butt as close to the wall as possible. Relax your arms in any comfortable position and focus on relaxing the low back to release tension. Remain in this position for two minutes. 

Cat Cow

Not only does this pose improve spinal flexibility, but it also stretches your hips and lower abdomen. Pay attention to your muscles during this movement, especially if you feel stiff or sore. Start in a tabletop position, with your hands on the ground beneath your shoulders and your knees beneath your hips. Start by rounding your back, dropping your head down and engaging your buttocks to tuck your tailbone toward your head. Hold this for a second before arching your back, extending your head back.

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You can go to the gym, hop on the treadmill, exercise bike, or elliptical for 45-60 minutes. There is nothing wrong with that, and many people enjoy the camaraderie of the gym. If you don’t have a gym membership, though, you can still lace up those sneakers, put on some workout attire, and get a workout in without leaving the house. 

Sometimes, there isn’t enough time in the day to make it to the gym. Not to mention, it is an extra expense, which is pointless if you don’t make use of the gym. With a little space and the ability to push yourself, you can easily exercise in your own home. The best way to get the blood flowing and sweat dripping is to engage in plyometric exercises. 

Benefits Of Plyometric Exercises

Plyometric exercises use the force and speed of various movements to build muscle power. The exercises activate fast-twitch muscle fibers that are for short bursts of energy. These are great at-home exercises because they don’t require a lot of space or gym equipment. They do, however, require max effort, which ultimately increases cardiovascular benefits. The key to reaping all of the benefits of these exercises is to fire up your core temperature. That causes the sweat to flow, which is the body’s way of cooling down. The more strenuous the workout, the more heat the body produces. 

If you go through the following exercises and do not sweat at all, you need to increase the intensity. Maybe that means you take fewer breaks between exercises. You can always find a way to either perform a low-impact variation of the exercise, or make it harder on yourself. The thing to remember with these exercises is that you want to get sweaty!

Squat Jumps

Stand straight up with your feet slightly wider than hip-distance apart. Push your hips back and down, keeping your weight in the heels and your back straight. Once you are in the squat position, engage your glutes, drive through your heels, and explode, extending your hips and springing off your toes to jump into the air. Land softly back into a squat position and continue to repeat the jumps. Complete three sets of 10 reps.

Skater Jumps

Stand straight up with your feet hip-distance apart. Steady your core and engage your left quad and glutes to jump to the right, landing on your right foot with your knee bent. Keep your chest up, hips, back, and bring your left foot behind your right, keeping it off the ground. Immediately push off your right foot to hop to the left. Continue alternating until you complete 10 reps per side. Complete two more sets, resting in between. 

Mountain Climbers

Begin in a high plank position, stacking your shoulders over your wrists. Engage your core and form a straight line from your shoulders to your heels. Maintain a flat back and tight core as you drive your right knee in toward your chest and then straighten it back quickly. Immediately drive the left knee toward your chest and continue alternating like this for a total of 30 seconds. Complete three 30-second sets, resting for one to two minutes between each set. 

Pike-Ups

Begin in a high plank position, stacking your shoulders over your wrists. Form a straight line from your shoulders to your heels. Jump your feet in as you drive your hips into the air, forming a pike shape, or reverse V-shape. You should engage your lower abdominals to help with this jump. Immediately hop your feet back into plank position and then repeat for 30 seconds. Complete three sets of 30-second reps, resting for one to two minutes between each set. 

Lateral Hurdle Hops

Begin by standing straight up with your feet together. Place a yoga block outside your right foot, or imagine that there is some sort of object that you must hurdle over. Bend your knees slightly and hop over the “hurdle” to your right, landing softly with your knees bent. Immediately jump back to your left and then continue alternating side to side for 20 seconds. Complete three sets of 20-second reps, resting for one minute between each set. 

Burpees

Stand up straight with your feet hip-distance apart and arms by your sides. Bend your knees and place both hands on the ground before you hop your feet back behind you to enter a plank position. Keep your core tight and form a straight line from your shoulders to your heels. Quickly hop your feet back to your hands and engage your glutes to drive through your heels to jump up, while simultaneously extending your arms overhead. Land softly and continue through this cycle to complete 10 burpees. Complete three sets of 10 reps.

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Cardiovascular movements are great for keeping the heart healthy and maintaining endurance. As you age, maintaining muscle strength and balance is crucial for preventing injuries, especially from falls. It can be difficult, confusing even, to figure out a great strength training routine. That is because it takes practice to perfect form and avoid injuries. We’ve taken the guesswork out of the equation and are providing five great dumbbell exercises for older adults that will help build strength safely.

The Benefits Of Weightlifting For Older Adults

Adding resistance training to your exercise regimen can improve your strength, energy, and mobility. A 2018 study found that strength and resistance training can help lower the risk of type 2 diabetes and heart disease. Additional research from 2019 linked weight lifting to a reduced risk of certain forms of cancer, but more research is necessary on this matter. 

When you regularly engage in strength training, you work to strengthen your bones, muscles, and balance. That means that you reduce your risk of falling and even if you take a little tumble, your chances of breaking something are much less than someone who doesn’t lift weights. When it comes to selecting dumbbells, you should ideally choose a weight that you can comfortably lift 12 to 15 times. Your last couple of reps should be challenging, but not to the point where you give up. 

Dumbbell Deadlift

This is a great exercise that can help strengthen your hamstrings, lower back, core, glutes, and lats. It also teaches you how to properly bend down to pick things up, which can help you avoid injuries. To begin, stand up straight with your feet hip-distance apart, holding a dumbbell in each hand in front of your thighs. Brace your core as you push your hips back and soften your knees to lower the dumbbells toward the center of your shins. Make sure that you hinge at the hips and don’t round your back. To return to the starting position, push your feet into the floor, engage your glutes and hamstrings, and imagine pushing the floor away from you. Complete a total of three sets of10 reps.

Goblet Squat

The squat is a staple of everyday life. Whether you have to get up from a chair or sit down on the toilet, you need quad and glute strength. This exercise targets your major lower body muscles and helps to improve overall stability. Stand up straight with your feet shoulder-width apart and toes pointed slightly outward. Hold a dumbbell by one end at chest height, holding your elbows close to your body. Keep your back straight and core tight as you squat down, sinking into a squat to the point where your things are parallel to the ground. Engage your glutes and drive through your heels to stand back up. Complete three sets of 10 reps. 

Dumbbell Row

Driving a car or typing on a computer can ruin your posture. Even scrolling on your phone can destroy your neck and shoulders! That can cause lower and upper back pain over time. Strengthening these muscles in your back can help you improve posture and spinal alignment. To begin, stand up straight with your feet hip-distance apart and hold a dumbbell in each hand in front of your thighs. Push your hips back and hinge at the hips to lean forward at a 45-degree angle. Bend your knees slightly and extend your arms toward the ground. Engage your lats and draw your elbows back and up so that they are close to your sides. Pause and then return the weights down with control. Complete three sets of 10 reps. 

Dumbbell Scaption

It is very common to lose shoulder strength and mobility as you age. To counter that, it is beneficial to engage in the dumbbell scaption, which doesn’t aggravate sensitive joints. Stand up straight with your feet hip-distance apart and arms at your sides with a dumbbell in each hand. Keep your core strong and lift the dumbbells out in front of you at a 45-degree angle. Raise the weights until they are slightly above shoulder height and then lower the weights back down with control, completing three sets of 10 reps. 

Dumbbell Bench Press

Similar to the squat, the bench press is a compound exercise that works multiple muscle groups and joints simultaneously. The dumbbell bench press works to strengthen the chest, shoulders, and triceps, and using dumbbells helps work both sides separately, while stabilizing chest and shoulders. To begin, lie flat on your back on a bench or similar flat surface, holding a dumbbell in each hand. Make sure that you hold the weights above your chest, maintaining straight arms. Plant your feet firmly on the floor and engage your lower abdomen. Imagine pulling your shoulders toward your feet and then bend your elbows to lower the weights until they are in line with your chest. Make sure that your forearms are vertical at all times. Engage your pectoral and shoulder muscles to press the weights back up to the starting position. Complete three sets of 10 reps.

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Is sitting the new smoking? Some say that this is true, especially since research indicates a link between long periods of sitting and higher rates of blood pressure, heart disease, and cancer. The sad reality is that about 80% of jobs are sedentary, meaning that most positions involve sitting for the majority of the day. This is especially true in the current work from home lifestyle that many people have adopted since the beginning of the COVID-19 pandemic. 

Even though all of that sounds like terrible news, there is some light at the end of the tunnel. The Mayo Clinic reports that an hour of moderately intense physical activity per day can help offset the effects of sitting. In 2019, a study monitored 3,500 Black individuals who sat for lengthy periods in front of the TV. The majority of those participants were much more likely to die of heart disease than those who sat all day at work. The takeaway here is that you may be able to counteract that time in the desk chair, but not if you plop in front of the TV for the rest of your time outside work hours. 

Even if you don’t have a full hour to spare every day, we encourage you to move for at least 15 minutes. Some movement is better than no movement! Consider the following exercises to help fight against that sedentary life. 

Plank

Let’s begin with a classic bodyweight exercise that helps strengthen the core. The goal of a plank is to achieve proper posture that goes against the force of gravity. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Step your feet back, tighten your core, engage your pectorals, and squeeze your glutes. Work to maintain a straight line from your shoulders to your feet, avoiding the urge to sag. Hold this position for 20-30 seconds and then rest for one minute. Repeat two more times. 

T Push-Ups

This push-up variation is progression from the previous plank position and aims to target the pectoral and core muscles. From a plank position, spread the feet so that they are roughly six inches apart. Do a standard push-up and once you return back up to the starting position, rotate to your right and raise your right hand towards the ceiling. Rotate back to return to the starting position, complete another push-up, and then repeat on the other side. Continue alternating until you complete eight to 10 reps per side. 

Bodyweight Squat

The squat is a great exercise to get your blood flowing. It activates your glutes and quads, and helps you retain mobility and range of motion. Begin by standing up straight with your feet hip-distance apart. Engage your core as you sit back, as if to sit down into a chair. Once your thighs are parallel to the ground (ensuring not to extend your knees over your toes), engage your glutes and drive through your heels to return to the starting position. Go for three sets of 10-12 reps, resting for one minute between each set. 

Glute Bridges

Similar to the bodyweight squat, this exercise aims to work the glutes, while simultaneously achieving optimal hip extension. The hip flexors can tighten when sitting, so this is a great exercise to counteract that. Lie flat on your back and bend your knees, planting your feet flat on the ground about six inches from your butt. Engage your glutes and drive through your heels to lift your hips off the ground. At the apex of the exercise, you should be in a straight line from the knees through the hips and down to your shoulders. Make sure not to arch your lower back, and then return to the starting position in a controlled motion. Complete three sets of eight to 10 reps. 

Bird Dogs

This is an excellent core workout that also activates your arms and legs. The main challenge of this exercise is to prevent the hips from rotating or sagging while extending your arm and leg. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Reach your right hand out in front of you so that it is in line with your back. Simultaneously, extend your left leg out behind you to keep it in line with your body. Make sure to keep from swaying or tilting to one side. Square your hips and remain centered by engaging your core. Return to the starting position and then immediately switch sides. Continue alternating until you complete 10-12 reps per side. Rest and repeat two more times. 

Mountain Climbers

If you want to get your heart rate up and create more movement in your hips, this is a great exercise. When your muscles work quickly, there is a higher demand for blood flow and oxygen, which increases cardiovascular response. Begin in a standard high plank position, keeping your core engaged. Bring one knee towards your chest so that it is directly in the center of your core. Don’t bring it too high because that will likely cause you to round your back. Quickly extend the leg back and then alternate with the other knee. Continue alternating side to side for about 20-30 reps per side. Aim to keep your hips steady and prevent them from sinking.

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There are two types of people in this world: people with tight hips and liars. Most people have hip pain and don’t even know it, or worse, they don’t admit it. Due to the sedentary lifestyles that many people lead, hip pain is very common. All that sitting at your desk doesn’t do your hips or lower back any favors. 

Sitting isn’t the only reason for your tight hips. One cause is lack of internal and external range of motion, which prevents the hip joint from moving properly. Another cause is lack of strength in the quadriceps, hamstrings, or both. If you want better hip mobility and improved range of motion, you have to engage in various planes of movement. The following exercises are low-impact and aim to take your hips through a variety of movements. Doing so can help improve hip mobility, while simultaneously strengthening and lengthening the surrounding muscles. 

Lying Hamstring Stretch

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back before you lean your torso back to have your back flat on the couch. While leaning back, bring your right knee up toward your chest, but keep your left foot on the floor. Extend your right foot toward the sky and reach behind your thigh to pull your leg toward you. Hold for two to three seconds, bend your knee, and then straighten it again for two to three seconds. Continue to do this 10 times before you switch sides. 

Three-Way Hip Stretch

Begin on your mat or carpet in a half-kneeling position by stepping your left foot forward and bending your left knee at a 90-degree angle. Your right knee should be on the ground and toes tucked behind you. Place a cushion under your right knee if necessary. Lean forward as much as you can so that your knee is directly over your toes. Lean back and repeat a total of 10 times. Next, move your left foot to the left so it makes a 45-degree angle to your body. Repeat the same leaning back and forth movement 10 times before stepping your left foot out to the side to make a 90-degree angle to your body. Repeat the same leaning back and forth movement 10 times and then switch to the right leg. 

90/90 Hip Switch

Sit down on the ground with your left knee bent in front of you at a 90-degree angle and the other knee bent behind you at a 90-degree angle. Your left foot should be touching your right thigh just above the knee. Lift both knees up at the same time and turn to face your right leg behind you. Keep the heels planted on the ground and fully drop your knees to now make your right leg the front leg. Continue alternating back and forth a total of 10-20 times. You can place your hands on the ground behind you for support. 

The Figure Four

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back onto the couch. Cross your left ankle over your right knee and then lift your right foot off the floor, drawing your knee to your chest. Reach behind your hamstring to pull it closer until you feel a stretch in the outer left hip and glute. Keep your lower back on the couch as you do this and hold the position for 30 seconds. Repeat on the other leg. 

Half-Kneeling Hip Flexor Stretch

Begin in a half-kneeling position by stepping your left foot forward and bending your knee at a 90-degree angle. Keep your right knee bent and on the ground with your toes tucked behind you. Raise your right arm overhead, take a deep breath in, and bend your torso to the left. You should feel a stretch along the front of your hip and in your oblique. Hold for 30 seconds and then repeat on the other side. 

Frog Pose To Child’s Pose

To enter frog pose, begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Slowly move your knees out away from each other. When you feel that stretch in the inner thighs, stop in this potion to allow your muscles time to relax. Don’t move your knees outward if you feel pain. Turn your feet out to the sides so that the inner edges of your feet, ankles, and knees are touching the ground. Stretch your arms forward, keeping your palms on the ground. Learn forward to lift your feet off the ground and close together. Rest the tops of your feet on the ground to enter child’s pose. Alternate between these two poses slowly 10 times. 

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If there is one thing that is consistent with the beginning of the year, it is the desire to either get healthy, get fit, or lose weight. Losing weight, or detoxing, is a common New Year’s resolution because of all the holiday eating that happens before the beginning of the year. Most holiday meals are heavy, carb-centric, and full of unhealthy fats, sugar and sodium. People have the power to eat unhealthy throughout the year, though. We want to help you dig yourself out of the hole of heavy meals and into a healthier, lighter self. 

Detoxing does not mean that you have to abstain from food. On the contrary, you want to eat food, but it has to be food that provides essential nutrients to the body. Additionally, you want to eliminate unwanted sugars, processed foods, and excess carbohydrates. Finally, flood the body with water and herbal teas to properly hydrate and flush toxins from your system. Below, you’ll find some helpful tips to detox after a lot of heavy eating.

Drink Healthy Waters

This is not an endorsement to purchase bottled sugary, electrolyte beverages from the store. If the color is reminiscent of a nuclear fluid (think lime green, blue, or bright yellow), you can count that out. Good old fashioned filtered water is life, but you can enhance this water to encourage detoxification. Add fresh cucumber slices, lime wedges, orange wheels, berries, pineapple cubes, and herbs to your water. Infusing these types of ingredients into your water can impart their nutrients into the liquid. Not only do they enhance the nutritional properties of your water, but they also make your water taste that much better!

Load Up On Negative Calorie Foods

There is no such thing as a food that has zero calories. There are, however, foods that are so light in calories that the body burns just as much or more calories digesting them. The idea behind detoxing is that you want to give the body a lot of nutrients and water. Foods that are very low in calories and high in water include cucumbers, asparagus, apples, watermelon, blueberries, lettuce, cantaloupe, broccoli, and cauliflower. The combination of the nutrients and water content will help the body flush out all the excess food you consumed. 

Don’t Be Afraid To Nap

It should be noted that you can nap too much. If you decide to nap, especially in the afternoon, try to keep naps to 20-30 minutes in length. Sleeping too much can negatively affect your sleep cycle, or make it difficult to fall asleep at night. Sleep is necessary for the body, as it is the body’s way of rejuvenating itself. Just don’t rest too much, or you will feel groggy and out of sorts. Lack of sleep can negatively affect digestion, metabolism, and energy levels, which impairs your ability to naturally detox.

Dry Brush Your Body

Dry brushing is a way of stimulating lymphatic flow. The lymphatic system helps remove waste and toxins, but you need to activate it in order to facilitate this process. In order to promote lymphatic detoxification, you just have to move, but you can also use a technique called dry brushing. You can give yourself a lymphatic massage with your hands, or you can use a brush with firm bristles. The easiest way to start is to brush is to start with the feet and legs, always brushing up towards the heart. Once you get to your thighs, start at your palms and work inwards toward the heart. You can then do the abdomen and armpits, followed by the back and face. Click here to learn more about dry brushing. 

Get To Sweating

The gyms are more crowded than ever in the beginning of the year. People are filled with ambition and ready to drop some pounds! You don’t need a gym membership to get your sweat on, though. Not only does exercise encourage you to sweat, but it also boosts your mood. Sweating is one of the body’s way of getting rid of excess toxins. If you feel puffy after a lot of heavy eating, your body is most likely retaining water, especially if that food was heavy on the salt and sugar. A good sweat session can help you de-puff and get you out of your funk. After an aerobic workout, consider getting in the sauna to sweat even more.

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Hard calluses on your feet can be quite uncomfortable. If they bother you, what can you do to get rid of them? These thick layers of skin form because the skin aims to protect itself from friction or pressure. Calluses typically look like raised, hard bumps of skin that are flaky, dry, or even waxy. 

If you play instruments, you can easily develop calluses on your fingertips. You can develop calluses on your hands if you do a lot of manual labor or if you lift weights. Calluses on your feet, especially your heels, result from wearing tight shoes, avoiding socks, or walking barefoot. The hardened skin actually protects that area from further damage, friction, or pressure, according to foot and ankle surgeons. 

You may go your entire life without experiencing a painful callus. In fact, you should ignore them if they don’t bother you. If they start to hurt, or you simply don’t like how they make your feet look, the following tips can help you remove them. 

File Away With A Pumice Stone

The rough, abrasive texture of a pumice stone can help shave away hardened skin. Most people agree that it is the most effective at-home callus remover. There are electric callus removers that essentially shave off dead skin, but a pumice stone is incredibly effective. Continue reading for a guide on how to use a pumice stone:

• Soak the affected area in warm water for about 10 minutes to help soften the skin. This step will make the callus removal process much easier. 
• Using gentle, circular or sideways motions, rub the pumice stone on the callus until you remove the dead skin. Stop as soon as you reach a layer of skin that is soft and healthy. If you continue to file, you may end up irritating healthy skin.
• After filing away your callus, make sure to rinse and dry the area before applying a gentle moisturizer. This step will help keep your skin soft and supple. 

Use An Over-the-Counter Moisturizer Or Callus Dissolver

If you prefer a gentler approach to filing with a pumice stone, use daily moisturizers to help soften callused skin. This may take a lot longer, but applying a daily moisturizer with smoothing ingredients like salicylic acid, ammonium lactate, or urea can help remove a callus over time. Urea creams can be great because they usually contain exfoliating ingredients, in addition to other moisturizing ingredients that soften irritated skin. 

Should You See A Podiatrist?

A podiatrist, foot doctor, can use a scalpel or surgical blade to trim away the callus if you have difficulty removing the skin at home. This usually is not necessary, but this will depend on the severity and thickness of your callus. Have a podiatrist tend to your calluses if you have diabetes or another condition that causes poor blood flow. A minor cut can become infected very quickly! A doctor can remove the callus without damaging healthy skin, which ultimately helps you avoid other complications. If you notice that your callus is red, inflamed, or pus-filled, see a podiatrist immediately because your callus may be infected. 

If you want to prevent calluses on your feet, there are things you can do once you remove your callus. You can wear a protective covering if you have a spot on your foot that is prone to friction. Felt pads, non-medicated corn pads, or even bandages can protect the area. Keep your toenails trimmed because long nails can push your toes up against your shoe, creating a potential callus over time. Lastly, wear comfortable shoes with socks, and consider getting shoes with a wide toe box so you can comfortably wiggle your toes. You may need custom orthotics from your podiatrist if shoes are an issue in general.

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There will be no yoga snobbery here, people. Anyone with any level of flexibility is welcome to the calming workout known as yoga. There is an unfortunate misconception around this exercise, and it is that inflexible people cannot participate. Well, the good news is that you don’t have to touch your toes and you don’t have to execute a full split. No contortion necessary like you see on social media platforms!

Yoga is for everyone and you can ease your way into certain poses. Most poses have modified variations, so you can work your way up to the full version. This is also beneficial for anyone with limited range of motion that stems from injury. It can be scary to start slow because you want to be able to go full scorpion pose out of the gate. Don’t be discouraged by the non-Instagrammable appeal to these simple yoga poses. They are very effective and if you feel the stretch, then the pose is working. Practice makes perfect, so continue doing the following stretches and you may find yourself in an advanced yoga class soon enough!

The Forward Fold

An easy beginner pose is the forward fold, which is a toe-touching pose when you can fully complete it. Don’t be afraid of it, though, as the primary goal is to stretch your hamstrings and lower back. To begin, stand up straight with your arms by your sides and feet hip-distance apart. Take an inhale and raise your arms above overhead and then fold forward as you exhale, hinging at the hips. As you fold, make sure that you keep your back straight and stop when you feel a stretch in your hamstrings. You can place your hands on your thighs or shins, depending on how far you can comfortably fold. You can also put a chair in front of you and use it for support. The main thing to remember is to keep your back straight when you start out. Hold for 10 deep breaths and then release. 

Cat-Cow Pose

Great for spinal flexibility, cat-cow pose works to improve mobility in the spine. It looks very simple, but some people fail to do it correctly. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. On an inhale, let your belly sink low and arch your lower back to move your tailbone toward the ceiling. Simultaneously, roll your shoulders back and lift your head up to direct your gaze in front of you. On an exhale, tuck your chin into your chest as you press into your hands and knees slightly to round your upper, middle, and lower back. Continue alternating between these two poses for 30 seconds. 

Downward Dog

Downward dog is one of the most common poses in yoga practices. It’s a great resting pose and beginners can modify it to fit their level of fitness or flexibility. The most important thing to remember is that you don’t want to round your back in this pose. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Push into your hands and lift your hips back and up as high as you can. Really spread your fingers, drop your shoulders, and widen your upper back. Slowly start to straighten your legs, aiming to keep your heels on the ground. If you can’t do that, simply bend your knees and drop your heels closer to the ground. You should feel a stretch in your hamstrings and feel openness in your back. Hold this pose for 10 deep breaths and then return to the starting position.

Plank Pose

The popular plank is both a pose in yoga sequences and a core burner in high-intensity workouts. You want to make yourself as straight as a stick in this pose, creating a straight line from your head to your heels. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Press your hands into the floor and engage your chest muscles as you step your feet back to enter a push-up position. This is the plank pose. Make sure to engage your glutes and core muscles, keeping your body straight. That means that your hips should not be sagging towards the floor! Start by holding this pose for 10-15 seconds and then resting. If you can go for 20-30 seconds, then you can go for that amount of time, so long as you don’t compromise your form. Gradually work your way up to 30-, 45-, or even 60-second planks.

Reclined Butterfly Pose

Great for releasing tightness in the inner thighs, reclined butterfly pose is quite relaxing, and a great way to end a yoga sequence. Begin in a seated position, bringing the soles of your feet together to enter a butterfly pose. Keep your back straight and sit here to get comfortable. Place a bolster or rolled up blanket behind you and lay back onto it. If the stretch along your inner thighs is too intense, put a pillow or two under each knee. Allow gravity to work its magic and relax into the stretch for as long as you need to.

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Low back pain is one of the most commonly treated conditions by physical therapists and chiropractors. Because of sedentary lifestyles, back and neck pain is more common than ever. Being in a seated position does not activate your core, and people don’t put in the work to strengthen their core. Not only does that contribute to weak balance and limited mobility, but it also reduces overall strength. 

Maintaining a strong core can allow for pain-free movement and everyday functional movements. A strong core may also improve posture, aid stability, and make you less prone to back pain. Most exercises or movements engage core muscles, so strengthening them can help you perform those exercises with the right form. Plus, having a strong core makes you less prone to injury doing all sorts of movements, from reaching to grab something on a high shelf or swinging a baseball bat. The following workout aims to keep your core strong, and you don’t need a gym to do them!

Plank

According to research, planking activates more of the abdominal muscles than most ab or core exercises do. Most people plank incorrectly, though, and you can read more about plank mistakes by clicking here. To begin, get on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower down to your elbows to place your forearms on the floor and step your feet back, maintaining a straight line from your head to your heels. Don’t let your hips sag and remain in this position for 30-45 seconds. Rest for one minute and complete two more rounds.

Side Plank

A lot of people do crunches, V-ups, or leg lifts to target their abs, but you also need to exercise the oblique muscles to maintain a strong core. Lie on your right side, stacking your left leg on top of your right. Place your elbow and forearm on the ground under your shoulder so that it is perpendicular to your body. Prop yourself up on your elbow and lift your hips off the ground by engaging your right oblique. You should still engage your entire core, though. Hold for 30 seconds and then repeat on the other side. Complete a total of three times per side. 

Hip Bridges 

This is a great at-home exercise that targets your back, but, and core muscles. It is necessary for functional strength, and helps to tone your booty as well. Lie flat on your back and bend your knees, planting your feet flat on the floor about six inches from your butt. Keep your arms by your sides, palms facing down. Engage your glutes and lower back muscles to lift your hips toward the ceiling, so that only your shoulders, head, arms, and feet remain grounded. Make sure to drop your shoulders away from your ears. Hold for one or two seconds at the top and then lower back down slowly. Complete three sets of 10 reps. 

Hip Abduction

Some people think of 1980s workout videos when they think of this exercise. Should you want to don the spandex and headband, please do so. Just make sure to do this exercise in a controlled way so that you don’t injure your hips or back. Lie flat on your right side and support your head with your right arm. Alternatively, you can rest on your elbow if that is more comfortable. Start with your left leg on top of your right and then lift your left leg up towards the ceiling. Ideally, bring your leg as high as you can, but don’t cause a spasm if it is too painful. Complete three sets of 10 reps on each leg. 

Bird Dogs

This exercise is all about core strength and stability. Many people find this exercise surprisingly difficult, so don’t approach it with the mentality that it will be a breeze. You should feel a few droplets of sweat by the time you finish the reps. To begin, get on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Keep your back straight and slowly extend your right arm out in front of you, while simultaneously extending your left leg behind you. Maintain a straight line from right finger tip to left foot, holding this position for a second before alternating to the other side. Continue alternative until you complete 10 reps per side, completing a total of three sets of 20.

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A February 2023 report found that a staggering 23% of people live with chronic lower back pain. On top of that, about 84% of adults have experienced general back pain at some point during their lives. Whether you have general soreness in the back or chronic lower back pain that impairs daily activities, yoga poses may benefit your situation.

The Benefits Of Yoga For Back Pain

Does yoga actually help prevent or relieve back pain? Back pain tends to stem from a weak core or tight hip muscles. A healthy back is dependent on a strong core, and good posture can take pressure off the spine. If back pain is the result of tight hip muscles, stretching those muscles and improving their flexibility may relieve pain. Not only does yoga work to strengthen your core, but it also releases tension, helps improve posture, and contributes to greater mobility. 

According to a 12-week study, doing yoga just once a week was just as effective at treating moderate to severe chronic lower back pain as physical therapy. If pain exists and it affects the entire body and mind, practicing yoga may help both ease the mind and ease the pain. In regards to which type of yoga works best for back pain relief, there are certain postures that contribute to better spinal alignment. Proper alignment and flexibility are two things that can help prevent or relieve pain. Before we explain how to do the poses that are beneficial for people with back pain, keep in mind that twist poses and deep backbends may only increase pain. Gentle poses go a long way towards helping your recovery. 

Happy Baby Pose

Working to decompress the lower back, happy baby pose realigns the spine and opens the hips, inner thighs, and groin. To begin, lie flat on your back and bend your knees, bringing them toward your belly. Reach to grab the outsides of your feet and gently pull your knees down toward your armpits. Make sure that your lower back remains on the ground and aim to have the soles of your feet facing the ceiling. You should feel a mild stretch in the hips, not pain. You can rock from side to side in this pose if you want. 

Bridge Pose

Bridge pose helps to strengthen the back and legs, and may help to relieve back pain and headaches. To do this pose, lie flat on your back with your arms resting by your sides. Bend your knees and plant your feet on the floor, just far enough away from your butt that you can touch your heels with your fingertips. Glue your shoulders to the floor and keep a neutral spine as you engage your glutes to press your hips up. Keep your thighs parallel to each other and hold the pose at the top. Lower back down to the ground in a controlled, gentle motion. Complete about 10-15 reps, or hold the position for 20 seconds, and then rest. 

Child’s Pose

This is a great resting pose in any yoga routine. It helps to stretch the spine, hips, and thighs, and works to relieve stress. Begin by kneeling down with your knees hip-distance apart. Tuck your feet and sit your hips back onto your heels. Inhale and elongate your spine as you fold over your knees to rest your forehead on the mat. Widen your knees out to the sides of your mat and stretch all the way through your fingertips. Remain here for as long as you like, but make sure to listen to your body and do what feels right. 

Cobra Pose

If you have pain in the shoulders, abdomen, chest, or upper back, cobra pose can help to gently stretch those areas. Lie flat on your stomach with your legs extended behind you. Bend your arms and plant your hands on the floor so that they are in line with your rib cage. Hug your elbows close to your chest and press the tops of your feet into the floor. Engage your chest and abdominal muscles and press your upper back off the floor. Press your lower abdominals and tops of your feet into the floor to support the lift. Keep your arms bent at about a 45-degree angle and drop your shoulders. Lift and lengthen through your upper back and neck, breathe deeply, and hold this pose for 15-30 seconds. 

Knee To Chest Pose

This pose works to improve flexibility in the back and spine, while simultaneously massaging the abdominal organs. Lie flat on your back with both legs extended out in front of you and arms relaxed by your sides. Bend your left knee and draw it into your chest, grabbing just below the knee to bring it closer to your chest. Keep your back flat on the floor and hold this position for about 20 seconds before switching legs. 

Reclined Pigeon Pose

Reclined pigeon pose helps to open the hips and release tension from the lower back. It may also increase flexibility in the hamstrings. Lie flat on your back with your knees bent and heels flat on the ground about six inches from your glutes. Bend your right knee and place your right ankle on your left thigh just above the knee. If you already feel a deep stretch, remain in this position. To achieve a deeper stretch, draw your left knee in toward your chest, interlacing your fingers behind your left hamstring to pull towards you. Try to hold for up to a minute and then repeat on the other side.

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