Back pain is something you don’t want to experience. Moving through pain is the best way for most back pain sufferers to find relief. Even though it might seem counterintuitive, studies show that exercise is more effective than passive treatments like medication, bed rest and support braces in relieving lower back pain.
Part 1 of this series focused upon why it is important that you understand the causes behind back pain to help you decide the best course.
Now, we’ll help you move through exercises to relieve pain and improve back health.
Medicine is movement
Your body was made for movement. You must move to maintain your health. Sitting too long can lead to muscle weakness, stiffening connective tissue, and reduced joint lubrication. Moving, on the contrary, is a way to heal and sustain. Your physiology rewards you for your activity, which releases feel good hormones and decreases stress.
Poor posture, poor breathing mechanics, hip tension, and age-related degradation are all common causes of back problems. To prevent and alleviate back problems, corrective exercises that strengthen and mobilize the spine muscles are essential.
Pay attention to your body
The mind-body connection is the link that allows you to sense your body and respond to its messages.
Overreacting to back discomfort can lead to unnecessary medication and tests that may slow down recovery. Your mind-body connection allows your brain to differentiate between warning signs that you should avoid certain movements, and more severe ones due muscle tension or joint stiffness. This is the kind of pain we want to eliminate.
You can strengthen your mind-body connection by practicing mindfulness meditation and breathing techniques as you go through these exercises.
Practicing corrective exercises
These are just three examples of exercises that can be used to treat low back pain.
Stop immediately if you feel pain or if the exercise is making your condition worse. Pay attention to what sensations you experience.
These exercises can be used to treat most common back problems. There may not be a solution for your back pain because everyone is different. Talk to your doctor before you start any exercise program.
These exercises can be used for low back pain relief and sciatic nerve symptoms. Part III will focus on sciatica and offer additional management techniques.
- You can improve your posture and breathe with these exercises
My professional sport involves proper diaphragmatic breathing. Diaphragm, your primary breathing muscle is also a core muscle or postural muscle. It attaches your spine to your ribs. Learning proper breathing biomechanics will help align your spine, pelvis and rib cage, as well as strengthen your core. Deep breathing can help you to reduce stress levels and improve your recovery.
Place your hands on your stomach, your knees bent and your feet flat on ground.
To keep your knees straight, use a yoga block and grab your lower ribs with a hold.
You can prevent your knees rolling out by holding a foam yoga block or rolled towel between your knees.
Place your hands on the lower back to monitor and guide your breathing.
Take a deep inhale and draw your lower ribs towards one another. Your core will tighten and your ribs will shrink. Inhale, then lower your back and tuck your tailbone. Next, lift your hips 3-4 inches off the ground.
To avoid a low back arch, use your core strength and glutes.
Take five deep, long, slow breaths while keeping your bridge in place. Be aware of proper rib movement and exhalations.
Hold this position using your core strength to avoid a low back arch.
Avoid bending your spine upwards when you breathe. Your jaw, neck, and shoulders should not feel stressed or tension.
It is possible to feel discomfort when your hips are lifted up towards the bridge. You can try to keep your hips flat on the ground and do some breathing exercises if this happens.
It is recommended to take two sets of 10 breaths.
Apple’s chip team continues embarrassment to everyone else in the company. The M2 Air’s Speedometer 2.0 test was a breeze with a score of 400. This is 33% faster than what the M1 (and even A15) can do. 2.5x faster than a 4.2Ghz i7 Intel iMac. Bananas.
The site decided to conduct its own tests and compare browsers. The following chips were tested using identical-model MacBook Pro computers:
- M1 Pro
It tested each of the most recent versions of:
- Safari Technology Preview
This is what it found first for different chips:
Safari 15.6 showed an 18% increase in the M2 compared to the M1. This is a little over half of Heinemeier Hanson’s tweet, but it’s still an 18 percent increase in the M2 over the M1. As I mentioned earlier, a 33 percent rise would result in the M1 scoring a 300 score.
The average of three trials is what we get. While I didn’t score exactly 400 on the M2, my average was just above it. One trial actually scored 408. The M2 scored 11 percent higher than the M1 Pro in our testing.
Chrome 104 caused a smaller variation. The M1 and M1 Pro scores were nearly identical at 308 & 309 respectively, while the M2 was at 339.
This shows that Chrome, which Google claims is the fastest browser, can’t keep pace with Safari on Apple Silicon. Roman Loyola, Macworld’s editor, points out that Speedometer is an Apple-designed program, so Safari may be optimized to perform the browsing activities it simulates.
This doesn’t necessarily mean Apple is doing something illegal. This simply means that Apple has its own data and ideas about the most popular browsing features, and Safari is designed to optimize them. Speedometer measures these activities.
Safari Technology Preview is finally available. This is the latest public beta version of Safari Technology Preview. It has an average score of 420 and a maximum score of 425.
We have created a video explaining the differences between the M1 MacBook Air and M2 MacBook Air. This video covers the design, ports and trackpads, keyboard, screen, camera, performance, SSD, and screen.
You can measure the browser speed of your computer by clicking here. To see the actual speed, you will need to close all other applications. You can post real-life results of the M2 Mac speed tests in the comments.