Rounding out Sleep Awareness Week with a brand new meditation.
— Calm (@calm) March 19, 2023
Get back to sleep easily with a specially-designed sleep meditation narrated by Mel Mah.
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Mayo ClinicβVerified account @MayoClinic 34 minutes ago
A creative stroll up and down the stairs may tone your legs, improve blood flow and even control blood sugar. Find a set of steps and try these seven simple moves. https://mayocl.in/2P2Mw4x
If you suffer from back pain, youβve probably heard that strengthening your core can bring you some relief. But is this always true? And if so, how do you do it? Physical therapist Patti Mariano Kopasakis, PT, DPT, SCS, answers common questions about what we should know about strengthening your core muscle group.
When most people think about the core of the body they think of the abdominal or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too.
Your core includes:
Your core also includes your diaphragm, muscles of the pelvic floor, hip flexors, and gluteal muscles.
Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures for stability, including ligaments β the tissue that connects bone to bone β as well as the spinal bones or discs which lie between the spinal bones. This can cause pain.
But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit.
Here are my top five:
For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.
Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort.
Twisting exercises or even incorrectly completing the exercises cited above can cause pain in the low back. But itβs highly unlikely that one repetition of an exercise will seriously harm your body, unless itβs an exercise using a very heavy weight.
The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.
If any of the following is going on you should consult with your doctor:
Q: Where should you turn if you want help in creating a plan to address back pain?
Physical therapists train as musculoskeletal experts β they are the experts on muscles, bones and human movement. These professionals are the most qualified, aside from an orthopedic doctor, to assess back problems.
Since there are many factors that impact low back pain and many types of low back pain, it is a good idea to visit at least one time with a physical therapist for an evaluation and subsequent plan of care. This will give you an individually tailored plan with exercises that progress safely. The idea of core strengthening, while beneficial, is just one piece of the low back pain puzzle.
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There are many health benefits related to abstaining from alcohol. If you’re looking to cut back or stop drinking altogether, here are 11 tips that can help. #HarvardHealth
Are you concerned about your alcohol intake? Maybe you feel that you’re drinking too much or too often. Perhaps it’s a habit you’d like to better control.
It’s always wise to check with your doctor β she should be able to help you decide whether it is best for you to cut back or to abstain. People who are dependent on alcohol, or have other medical or mental health problems, should stop drinking completely.
But many people may benefit simply by cutting back. If your doctor suggests that you curb your drinking, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) suggests that the following steps may be helpful:
Lough Rynn Castle Estate & Gardens, Co.Leitrim.
If you suffer from back pain, youβve probably heard that strengthening your core can bring you some relief. But is this always true? And if so, how do you do it? Physical therapist Patti Mariano Kopasakis, PT, DPT, SCS, answers common questions about what we should know about strengthening your core muscle group.
When most people think about the core of the body they think of the abdominal or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too.
Your core includes:
Your core also includes your diaphragm, muscles of the pelvic floor, hip flexors, and gluteal muscles.
Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures for stability, including ligaments β the tissue that connects bone to bone β as well as the spinal bones or discs which lie between the spinal bones. This can cause pain.
But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit.
Here are my top five:
For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.
Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort.
Twisting exercises or even incorrectly completing the exercises cited above can cause pain in the low back. But itβs highly unlikely that one repetition of an exercise will seriously harm your body, unless itβs an exercise using a very heavy weight.
The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.
If any of the following is going on you should consult with your doctor:
Q: Where should you turn if you want help in creating a plan to address back pain?
Physical therapists train as musculoskeletal experts β they are the experts on muscles, bones and human movement. These professionals are the most qualified, aside from an orthopedic doctor, to assess back problems.
Since there are many factors that impact low back pain and many types of low back pain, it is a good idea to visit at least one time with a physical therapist for an evaluation and subsequent plan of care. This will give you an individually tailored plan with exercises that progress safely. The idea of core strengthening, while beneficial, is just one piece of the low back pain puzzle.