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These Abs Exercises Could Be The Cause Of Your Lower Back Pain

So you love hitting the gym and you’re working really hard to get that body you’ve always dreamed of. Good for you! That is all well and good, but you’ve suddenly hit one snag. Every time you try to work your abs you end up not so much giving your tummy a workout but more […]

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So you love hitting the gym and you’re working really hard to get that body you’ve always dreamed of. Good for you! That is all well and good, but you’ve suddenly hit one snag. Every time you try to work your abs you end up not so much giving your tummy a workout but more just injuring your poor lower back. How are you supposed to get that dream body if you keep getting injured trying to get your belly in shape? Unless your dream body is one with a back that’s snapped in two then this is probably not an ideal situation for you. So how do you fix it? Well, we talked to our fitness experts and they have a lot of clients who run into problems like this. Our experts put together a list of some of the most common abs exercises people do that could be hurting your back and some safe alternatives so you can have shredded abs and an unshredded back.

  

Exercises That Hyperextend Your Spine
So you have probably figured out that hyperextending your spine is a bad thing. You are correct, it’s a horrible thing to do. You want to regularly extend your back when you work out, once you start hyperextending it then you know you’re in trouble. The different exercises that can cause this are low leg lifts, leg tosses and what are known as GHD sit-ups. If your back is hurting and you’re trying any of these workouts, now you know why you’re in pain. Basically, if you’re lying straight on your back and trying to use your legs then you maybe hyperextending your spine. Try your best to tuck your tailbone in to keep your spine functioning normally and you should avoid injury.

 

 

Exercises That Cause Hyperflexion Of Your Spine
If hyperextending your spine is bad then you can probably gather that hyperflexion isn’t great either. You want to keep your spine from getting hyper in any sense of the word. Hyperflexion of your spine can be caused from sit-ups and hanging leg lifts. If crunches hurt your spine try putting a ball between your legs and do them very slowly. Really try to focus on flexing your ab muscles so there is more strain in the front as opposed to on your spine.

 

 

Exercises That Cause Your Spine To Twist
Twisting the spine probably doesn’t sound good and it shouldn’t. Spine twisting is something you want to avoid if you are having some pain in the back. A lot of people complain that bicycle crunches and Russian twists leave them having to ice their backs at home. It’s hard because these are great exercises for your abs but if they’re hurting you then what’s the point. If your back is really hurting after these just try to do them very slowly and shorten the range that you move with. These are important exercises for flexibility so you need to do them, just be extra careful and slow and the more you do the stronger your back will get, allowing you to extend the range of motion.

 

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8 Ways of Dealing with People You Don’t Like

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It always helps to note that no one in this world is perfect, according to the author of “A Paperboy’s Fable: The 11 Principles to Success,” Deep Patel. That means that everyone, including you, is filled with various weaknesses and strengths that need to be considered when attempting to understand someone else.

Patel highlights several tips for dealing with people you don’t like. He asserts that it is essential for everyone to learn—and remember—these tips, especially since the failure to do so may only mean limiting oneself in the process.

Accept that you cannot deal with everyone

Patel says that it is normal not to like everyone. Each person has his own personality. Some may have a dominant personality, and others may have a timid one. However, this does not mean that you are a “bad person,” which does not mean that the other person is one.

Attempt to find positivity in the other’s words

It is always essential to give someone the benefit of the doubt. Not everyone is out to sabotage you, and you aren’t always about to hurt anyone, too. Hence, even when someone else says something hurtful, it may not be meant that way for the other person. Learning to pick through the other’s words of the other person may be helpful, as well.

Stay in touch with your emotions

Patel also mentions that our emotions play a significant role in understanding the people around us. Our feelings can affect how we view others. As they say, when you are in a bad mood, you also tend to see the world as ugly. In contrast, feeling good tends to make us see the world in a more benevolent light.

Try not to take things personally, and put some space

Taking things personally all the time can also hinder understanding. Emotions play a massive part in analysis. Staying objective lets us see the bigger picture and permit empathy to arise. Put some space between you and the person you don’t like, as well. This will further allow you to look at things more objectively.

Calmly express how you feel and find a referee

When you’re about to burst, try to relax yourself first. Spontaneity can be good at times, although saying what you feel when you feel so may further damage communication. Try to soften your words and say things in a quiet, relaxed voice. You can also find a mediator to help you communicate your thoughts better.

Choose your battles

Remember also that not all battles are worth your time. As they say, try not to go down to the other’s level. If you can still ignore them, then you are free to do so.

Never be defensive

Defensiveness means you are on your way to the losing end. It is always best to state facts and avoid having to explain everything you say. As long as you aren’t doing anything wrong, there shouldn’t be a reason for you to explain yourself to anyone.

You are in control of your own happiness

In the end, you are the one in control of yourself—and your own happiness. Never let anyone dictate how you act or feel. When you let others irk you to no end, you are merely allowing them to control you.

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Covid -19 and its Effects on Nightmares

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 Published in the journal Frontiers in Psychology, the study conducted by researchers showed that after crowdsourcing the sleep and stress data of over 4,00 people in Finland. It was found that around 800 shared information on how the virus has contributed to their anxieties. According to Dr. Anu-Katriina Pesonen, head of the Sleep & Mind Research Group at the University of Helsinki, she claims that it was quite thrilling to observe various dream content associations of individuals who have shared their thoughts on the chaotic ambiance of the COVID-19 lockdown. Personen also added that the results had enabled them to track dreaming in extreme circumstances, which showed visual imagery and memory traces of dreams sharing a mindscape across individuals.

Interpretation of Dreams

Transcribing the dreams from Finnish to English, Personen and her team then fed the data to the A. I algorithm, which scanned for word associations that frequently appeared. The computer then came up with what researchers called “dream clusters,” which were dream particles instead of the entire dream. 

After collecting the information, over 33 dream clusters were built in which twenty percent of these were grouped as bad dreams while fifty-five percent of those were pandemic related. Content such as coronavirus, social distancing failures, dystopia, personal protective equipment, and apocalypse were classified as pandemic specific. Word pairs that were labeled under “Disregard of Distancing” like hug-handshake, mistake-hug, handshake-distancing, handshake-restriction, distancing-disregard, distancing-crowd, crowd-party, and crowd restriction. 

Personen also claimed that they hope to see more assisted A. I helped dream research in the future as the computational linguistics-based, AI-assisted analytics that they used was a novel approach in dream research.

How it goes down

Aside from providing information on how the pandemic was related to a person’s dreams, the study also offered insights into people’s sleep patterns and stress levels during the pandemic lockdown. More than half of the respondents claimed to be sleeping more than before the lockdown, while ten percent claimed to have a much more difficult while more than a quarter reported having more frequent bad dreams. 

More than half of the participants also reported having an increase in stress levels, which could explain the sleep patterns of having less sleep or bad dreams. Most of them even claimed to have numerous pandemic related nightmares. The study can provide valuable information for medical experts and researchers regarding the effect of COVID-19 on a person’s mental health. According to Personen, sleep is the main factor in mental health issues, wherein intense nightmares come from post-traumatic stress. Although things happening in dreams aren’t entirely random, they can also help determine how experiencing any form of stress, trauma, and anxiety contributes to nightmares Personen added. 

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Yoga: The Ultimate Solution to Chronic Pain

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A recent study found that patients with chronic disease and depression found a sort of release upon trying a mindful-based stress reduction course. The study proved that there was a considerable improvement in the participants’ mood, functional capacity, and perceptions of pain upon participating in the activity. According to the Journal of the American Osteopathic Association, it was found that 89% of the study’s respondents claimed that the program helped them in various ways. Despite having 11% of the participants remaining neutral, most of them agreed that the activity allowed them to better cope with the pain. Chronic pain may be common, but this ailment is considered one of the most severe medical conditions out there. The medical condition is believed to have affected over 100 million people in the United States and correlates to an annual cost of $635 billion.

The Effects of Chronic Pain

A small-scale study was conducted in a semi-rural population in Oregon, wherein issues about affordability, addiction, and access to care are abundant. During eight weeks, the participants were instructed to try a mindfulness meditation followed by a mindful hatha yoga exercise. According to Cynthia Marske, an osteopathic physician, and director of graduate medical education at the Community Health Clinics of Benton and Linn Counties, she claims that numerous people have lost hope because of the possibility of chronic not being fully resolved. However, she believes that mindful yoga and meditation can help the body’s structure and function and cater to the healing process. 

The Difference Between Healing and Curing

According to Dr. Marske, he claims that healing is becoming whole again, while curing is the point of eliminating the disease. He believes that yoga and meditation can help make things manageable during the chronic pain healing process. A study conducted found that mindful meditation and yoga led to notable improvements in a person’s perspective on pain, disability, and depression. In the Patient Health Questionnaire, also known as PHQ-9, it was found that the scores of the standard measure of depression dropped by 3.7 points on a 27-point scale. Dr. Marske concluded that some patients often experience a similar drop from the use of anti-depressants. 

Depression and Chronic Pain

Dr. Marske claims that depression and chronic pain go hand in hand. However, he believes that mindfulness-based meditation and yoga can, indeed, restore a patient’s physical and mental health. He believes that both of these combined are effective alone or infused with other medication and therapy treatments. Participants also received instructions from MBSR, a systematic educational program that trains people to raise awareness of the self in the present time and a nonjudgmental manner. The results support other claims on how MBSR can help treat chronic pain while healing from perceived depression. Dr. Marske says that the bottom line is that patients are looking for new ways to endure chronic pain and effective non-pharmaceutical remedies available. However, he firmly believes that yoga and meditation are the go-to plans for patients searching for relief from chronic pain.

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