Tuesday, 18 April 2023

Try this to ease lower back pain

April 18, 2023 | VIEW IN BROWSER

Good morning! We hope your week is off to a great start. Today we have an easy strategy for easing lower back pain and a recipe for overnight oats with a secret ingredient that will perk you right up!

Walking Challenge

Today's Workout

Today's workout focuses on the lower body. Try these standing glute kickbacks to strengthen your glutes and hamstrings.

How to do the standing glute kickback:

Stand with your feet hip-width apart with a resistance band around your ankles. Bend your knees slightly and shift your weight so that you are standing on your right leg.
Step the left leg back behind you and straighten it, reaching through the heel.
Bring the left leg back in line with the right.

Repeat 10 times and switch sides.

Pro tip: If you're just getting started with strength training, alternate legs to prevent your muscles from tiring too quickly. If you're more experienced, do all the kickbacks on one side and then switch to the other.

GET THE WORKOUT >

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Your Meal Plan

Today's Plan

Cold brew is the clever liquid base in these wholesome overnight oats. While oats are a fiber-rich satisfying breakfast, most people benefit from getting at least 20 grams of protein in the morning. To help hit this goal, pair your oats with a side of plain or low-sugar yogurt.

Here's your meal plan for today:

See something you don't like? Swap it with another recipe in your weekly plan.

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Making Space for Mindfulness

This 1 tip from an aging researcher can help you feel much better about getting older

Cognitive decline can be a common part of aging. But new research shows thinking positively about getting older can help keep memory, cognitive abilities sharp.

One Small Thing

Real ways to make a difference in your life, one small thing at a time.

Try this to ease lower back pain

Foam rolling is excellent rest day activity since it relieves muscle tightness and soreness. It's also a great way to warm up the muscle pre-workout or help release tension and cool down afterwards. Consistency with foam rolling can improve your range of motion and effectively prevent injury.

Try this foam rolling exercise for the lower back to ease everyday aches and pains.

How to foam roll the low back:

Start in a seated position.
Place the foam roller behind you, perpendicular to your spine.
Sit back, resting your low back on the roller and raising your hips off the floor.
Press off your feet to roll the foam roller from your hips to mid-back.

Repeat 30 times.

GET MORE FOAM ROLLING TIPS >

Wellness News

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Acid reflux diagnosis inspired Missy Gillenwater to start a walking routine and lose 114 pounds. Now she has more energy and is off of her blood pressure medicine.

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A contractor who worked at a paper mill died due to blastomycosis, a fungal infection. The contractor's case is one of nearly 100 blastomycosis infections in a Michigan outbreak.

This 35-year-old's canker sore wouldn't go away. It was stage 4 tongue cancer

Canker sore that wouldn't heal turned out to be stage 4 tongue cancer. Tongue cancer used to affect older men, who drank, smoke. More people under 40 have it.