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75 Amazing Scar Tattoo Cover-Ups

No one should feel ashamed of their scars, but why not turn them into art? You can find countless tattoo ideas online for scar tattoo cover-ups that transform scarring into masterpieces.

Fortunately, a skilled artist can provide you a wonderful way to turn your scarring into a canvas and express yourself simultaneously. We hope these tattoos over scars will leave you in awe of the tattoo artists’ work or inspire you to get your very own tattoo!

1 – This stunning artwork transforms a scarred arm into a unique canvas.

2 – A talented artist made a knee surgery incision into a statement piece. What a stunning outcome!

3 – This beautiful backpiece hides a scar perfectly. Nobody would ever know they were looking at a scar tattoo coverup!

4 – If you can’t hide it, make it part of the canvas. A tattoo artist took advantage of this raised scar.

5 – A modified lotus flower tattoo covers arm scars. These colors? Amazing!

6 – You might not want a tattoo. But you want a cover-up? Please take a look at this flesh-toned tattoo; it makes skin look flawless again.

7 – A tummy tuck or c-section delivery can leave a long mark on the belly. Instead of hiding your midriff, show it off proudly with custom artwork.

8 – These delicate flowers and twigs hide a long scar with ease.

9 – This expertly shaded black-and-white rose is one of the best scar tattoo ideas. The monochromatic look never goes out of style.

10 – The artist who has the skill to create tattoos to hide scares is certainly special. But one who can help one feel more confident after such a traumatic injury as a lost eye is priceless.

11 – People request tattoos to cover scars on their legs to feel self-assured enough to show their legs. This artist expertly incorporated a scar into the game plan. Brilliant!

12 – Not only can artists create interesting tattoos for scars, but they can also cover up stretch marks after weight gain or pregnancy.

13 – No belly button after a surgical procedure? Well, no problem. While you can correct this with another surgery, you can also make a whimsical statement about it instead.

14 – Having open heart surgery can leave extensive scarring. Celebrate being a survivor. Instead of seeking tattoos to hide scars after surgery, find a way to highlight this badge of honor.

15 – These delicate cherry blossoms might be one of the loveliest scar tattoo ideas you could imagine. The raised scar adds dimension to the artwork.

16 – A whimsical owl tattoo makes a lovely arm scar cover-up. The vibrant colors and unique shape make this a showstopping work.

17 – You can cover up many imperfections with clothing. Not so much when it appears on the top of the hand! What a sweet covering.

18 – This clever chest tattoo uses the scar as a focal point and shows off someone’s love of scuba diving.

19 – This person reclaimed the self-confidence to go sleeveless. She chose a delicate bunch of posies and a sweet butterfly to create a scar tattoo design to conceal this imperfection.

20 – This raised scar became the body of a colorful blue and purple butterfly. The masterful use of color and shading perfectly makes this one of the smartest scar tattoo ideas. Butterflies are signs of transformation, and this tattoo certainly lives up to that expectation.

21 – Tattoos for scars of larger size can be tricky for the artists. This feline and flowers theme covers a large area beautifully.

22 – Brightly colored flowers and a monarch butterfly serve as the perfect foil to scars on the ribcage area.

23 – This vertical scar runs from this woman’s tummy to her collarbone.  A tall, elegant iris creates the perfect shape to follow the scarred pattern and the shading and intense colors trick the eye to make the marks disappear.

24 – Artists most often customize designs to suit each person’s cover-up needs. This back piece is the perfect large scar tattoo.

25 – When one has a scarred belly, they might feel shy about wearing your favorite bikini.  Once an artist transforms scarring into a classic floral design, they will once again look forward to a day at the beach.

26 – Praying hands and a cross are a classic religious tattoo options. The shape fits perfectly on this person’s chest.

27 – People who recover from self-harm often live with painful reminders. But this phoenix scar cover-up tattoo hides the physical damage while reminding someone of their rise from the ashes.

28 – These cheerful pink flowers and bright greenery perfectly conceal a scarred arm.

29 – Besides scars, people visit tattoo artists to help them cover up large birthmarks. The orange flowers here perfectly blend away these large port-wine stains.

30 – This person had a large surgical scar on her thigh and hip. The artist crafted a custom-shaped and expertly shaded floral design. What a confidence booster that must be!

31 – This person asked the tattoo artist to pay homage to their favorite film. Movie theme tattoos to cover scars might be one of the most fun ideas!

32 – Artists also create tattoos to cover scars on legs to suit the specific shape, like this curved scar. The curve hides in the lines of the drawing.

33 – Tattoos for scar cover-ups can suit any taste. Steampunk anyone?

34 – Burn victims have lifelong visual reminders of their injuries. But those who wish to do so can choose scar cover tattoos instead!

35 – This tattoo artist used the oval shape of this large scar as the background of this third eye tattoo.

36 – The texture of this scarred area blends perfectly into the mouth of this fierce shark tattoo.

37 – Yet again, a skilled artist cleverly plays up the scarred area. In this beautiful scar tattoo, a turtle glides along. The oval shape becomes its shell.

38 – Don’t let a scar on top of the foot keep you from wearing your favorite sandals! This person chose to cover up his with an Eye of Providence.

39 – Another former birthmark–this one transforms into a natural-looking black and white wolf.

40 – The artist crafted angel wings out of a large arm area, covered with a series of birthmarks.

41 – Once again, we see someone using their natural features as the basis of their body art. This port wine birthmark combines with a tipped wine glass tattoo.

42 – Again, cutting scars don’t need to be a daily reminder of past harmful behaviors. Brighter days ahead, as reflected in the primary colors of this geometric scar tattoo.

43 – On the other hand, a monochromatic floral pattern offers equally elegant coverage.

45 – A vertical surgical scar on the tummy can be a little bit tricky. But these beautiful pink cherry blossoms provide the perfect coverage.

46 – Adding colorful doodles to an existing horseshoe tattoo and a series of multiple scars adds a fun twist of color and covers up this scarring.

47 – Of course, there are many nature themes to consider, and this mountain scene covers up a large burn scarring on the tummy.

48 – These bright red poppies perfectly cover up these scars on the back of the calf. This is so pretty. In fact, nobody can even tell it was an area of concern.

49 – This sweet pink and purple hydrangea flower tattoo covers a scar on the back of this person’s shoulder.

50 – A tattoo artist restored confidence to this man by recreating fingernails for him after losing the tips of his finger—what a remarkable idea.

51 –

52 – This artist covered a tall, vertical tattoo that runs from below the belly button up between the ribcage with sweet blue flowers and a natural-looking trail of leaves.

53 – This person had a large area of the bicep covered with scarring. He boldly shows off his faith with a rendering of Jesus on his arm. Religious symbol tattoos for scars remain very popular.

54 – Weight gain can cause stretch marks anywhere on the body, even the arms. So this person dealt with those marks with a unique scar tattoo idea.

55 – Once again, we see a raised scar worked into the tattoo. In fact, this artist transformed scarring into a lightsaber.

56 – So what does one do with a large, bumpy, scarred area on the shoulder? They take the tiger by the tail.

57 – Back surgery leaves surgical marks, just like the others we have seen. This incision ran from the small of the back to just below this person’s neck. Fortunately, an adept artist was able to provide a bespoke backpiece that she will treasure forever.

58 – Here, a tattoo artist blends a dark birthmark into the tail of a classic koi fish.

59 – Nobody wants to live with a long scar on the arm after an injury. Of course, with the aid of some ink put to clever use, you don’t have to!

60 – This c-section tattoo celebrates the beauty of imperfection. Indeed, this phrase is one more people need to remember.

61 – Many women forgo breast reconstruction after a mastectomy and opt for tattoos to remind them of their inner strength.

62 – This monochrome raven tattoo is so much more than just a scar tattoo.  In fact, it’s a stand-alone masterpiece!

63 – Raised scars create specific challenges for the artists. This one used bumpy spots to create texture in this colorful hummingbird and floral artwork.

64 – This long, jagged scar serves as the focal point in this motivational quote.

65 – This woman bore a scar that ran from one hip to the other. Instead of settling for something that didn’t make her happy, she transformed it into this pink and green floral masterpiece.

66 – Here, we look again at a c-section scar cover-up with this stunning coral and blue phoenix.

67 – Instead of scarring, some cover-ups come from previous, not-so-skillful tattoo artists. This coverup turned an undesirable lower back tattoo into a showstopper of a peacock on this woman’s lower back.

68 – This watercolor artist-inspired tummy tattoo covers up a large area of stretch marks across the belly.

69 – This black and white tattoo covers up a tall, scarred area. The shading blurs away any sign of scarring or imperfection.

70 – This woman engaged in cutting on her thighs. So when it was time to put that behind her and cover up the past damage, she decided on a lightbulb to signify light at the end of her dark days. Additionally, she decided to keep some of the scars revealed to remind her growth—what a lovely sentiment.

71 – Instead of covering a long scar on her thigh, this woman chose to use the scarring to underline a meaningful phrase: “I’ll find strength in pain.”

72 – This monochrome backpiece serves as a sleight of hand, calling attention away from a surgical scar.

73 – These abstract blue pine cone tattoos cover up scarring on the arms.

74 – Indeed, long and irregular scars present a unique challenge to the artists who ink them. However, a scrolling vine or ivy and flowers–like you see here–are a natural fit for this situation.

75 – A small crescent-shaped tattoo between the shoulder blends represents the moon on this nighttime fishing scene. How cute is this?

8 Easy Ways To Burn Serious Belly Fat (BACKED BY SCIENCE!)

No, it is not merely your imagination. It is much more difficult to lose belly fat compared to other areas of the body. Just in case you were wondering why this is the case, here’s why:

  • There are two types of fat cell receptors (catecholamines): alpha and beta.
  • Beta-receptors are the “good” fat cell receptors. They accelerate the releasing of energy in the form of free fatty acids. The body’s cells use these acids as energy.
  • Alpha-receptors are the “bad” fat cell receptors. Alpha-receptors basically stunt the actions of Beta, which makes the breakdown of fat stores more difficult. Thus, adding fat.
  • The problem with “stubborn” types of body fat, including abdominal or belly fat, is the disproportionate number of Alpha- to Beta-receptors. These areas of the body have more “bad” fat cell receptors than “good,” and this can lead to fat gain.

Visceral Fat

 Besides being frustrating to shed, belly fat is also very unhealthy. Belly fat is made up of what is called visceral fat, an abdominal fat also stored in a number of vital organs, including the liver, pancreas, and intestines. High amounts of visceral fat are linked to higher risk of diabetes, cardiovascular disease, high blood pressure (hypertension), and certain types of cancer.

A study published in the journal Obesity shows a relationship between visceral fat and the development of metabolic syndrome. Metabolic syndrome encompasses a variety of conditions – including high blood pressure, high cholesterol, elevated blood sugar levels, and, you probably guessed it: body fat around the waist. These joint symptoms can increase the risk of heart disease, diabetes, and stroke.

Belly fat is indeed dangerous.

Burning Belly Fat

The good news is that burning belly fat becomes much simpler if you know the fundamentals of weight loss. Particularly, the fundamentals behind burning abdominal fat. But we’re going to make it easier than that.

Here are 8 EASY ways to burn serious belly fat (backed by science!)

1. Load up on soluble fiber

Soluble fiber works by absorbing water and converting the food that you eat into a substance that slows digestion. When digestion is slow, you feel fuller for longer lengths of time.

In one widely-read study of over 1,000 people, researchers found that – for every 10 grams of soluble fiber consumed – belly fat was reduced by 4 percent or more. You will also decrease the number of calories absorbed from the foods that you eat. Win-win!

2. Avoid trans fats

Trans fats are linked to a myriad of dangerous health conditions, including heart disease, insulin resistance, inflammation, and excess abdominal fat. Trans fats are often found in butter and margarine products, though it is also included in some processed and packaged foods.

In one study, scientists discovered that subjects who ate a diet high in trans-fat gained an average of one-third more belly fat than other subjects. Make certain to read labels carefully, as trans fats often appear as “partially hydrogenated” ingredients on food labels.

3. Lay off the booze

Alcohol has known health benefits in smaller amounts, including for the heart. But there is no denying that imbibing too much is both personally dangerous and hazardous to health.

Numerous studies have linked excessive alcohol consumption with an increase in belly fat. Oh, and the term “beer belly” is not deceptive in the least. Drinking too much can certainly form a (visceral fat) beer gut!

4. Eat plenty of protein

Protein is an essential nutrient for weight control. Part of the reason for this is the hormone “PYY,” which acts on your body’s  “hunger receptors,” suppressing appetite and promoting feelings of fullness (satiety).

Various studies show that people who eat more protein have less abdominal fat than those with a lower-protein diet. Consumption of protein is also tied directly to one’s rate of weight loss.

5. Pump some iron

Besides boosting muscle mass, resistance training is also beneficial for fat loss, including belly fat. Abdominal exercises may speed up fat loss around the belly area.

One study showed found that combining strength training with aerobic exercise – another item on this list – is possibly the best workout strategy for burning belly fat.

6. Mix in some HIIT (or another cardio)

Cardiovascular (cardio) exercise may just be not only the healthiest form of exercise, but also that which burns the most belly fat in the least amount of time.

While studies may be a bit mixed on what form of aerobic exercise works best, it is clear that high-intensity interval training (HIIT) is a winner. HIIT involves short bursts of intense exercise followed by a short rest period.

Both the health and time-saving benefits have led to a proliferation in the number of HIIT programs available. So do a bit of research to find which one works best for you.

workout

7. Keep your stress levels at bay

Stress is a fact of life … blah, blah, blah. Yes, it is, but stress should not be a near-constant companion – and anyone who says otherwise is being foolish.

Continuous stress leads to an impaired stress response. This messes with the body’s natural “fight-or-flight” mechanism, triggering the release of the stress hormone, cortisol. Studies have linked the exposure of stress and the buildup of cortisol to the accumulation of belly fat.

Do something to keep your stress levels in check. Anything, really. (Exercise and meditation are two excellent ideas!)

Bedtime drinks that burn stomach fat

8. Leave the sugar alone

Manufactured sugar is, quite possibly, the single worst thing to happen in the history of human health. And, predictably, Americans consume way too much of it. Per the National Cancer Institute (NIH), male adults consume an average of 24 teaspoons of sugar per day! (The American Heart Association recommends that men consume no more than 9 teaspoons.)

Loads of research links sugar to just about every deadly disease on the planet, including heart disease, diabetes, fatty liver disease, high blood pressure, obesity, and stroke.

Juicing Recipes For Weight Loss: 7 Juices That Promote Weight Loss

Whether you are getting ready for the beach or just want to speed up a sluggish metabolism, weight loss can be easier or harder for different individuals. One of the biggest reasons for gaining weight is the slowing of our metabolism with time. Diet, hereditary predisposition, and the environment all contribute to this.

One of the greatest aid to your weight loss program is raw fruits and vegetables. When these are made into juices, larger quantities of vitamins, minerals, and enzymes can be taken in a single portion. No one can eat 10 carrots, but in juice form, you can easily take them in. Juicing for weight loss is a delicious way of losing weight without starving yourself of necessary nutrients.

7 Juices For Weight Loss

The juices for weight loss do not need to be something complicated. In fact, juices save you time on cooking and preparing a meal so that you can enjoy other activities. Here are some fabulous juicing recipes for weight loss that you can start making today.

Kale Juice

Kale is a dark leafy-green vegetable that has become the pearl of health protocols. Green-leafy vegetables, and in particular kale, have the capacity to detox the body. And isn’t flushing out toxins is the main precursor to losing weight and vibrant health?

This juice has plenty of green in it which supports the liver and kidneys in flushing out harmful substances and accumulated fat. Adding the sweet apple inside makes your taste buds agree as well.

The ingredients you will need:

  • 3 kale leaves
  • 1/2 lemon with the skin
  • 1 apple
  • 1 cucumber
  • Some fresh parsley

Blend the kale, cucumber, and parsley together. Add the apple and lemon last, and drink straight away.

weight loss drinks

Carrot and Apple With a Tropical Taste

Another one of the juicing recipes for weight loss for people who like the taste of the tropics with a carrot and apple base.

Carrot and apple are a traditional blend for detoxing. This juice, though, has an additional spice to it. The ginger and pineapple with their pungent and spicy taste speed up metabolism and improve digestion.

You will need:

  • 1 apple (large)
  • 1/4 pineapple
  • 2 carrots (large)
  • 2 small pieces of fresh ginger

Put all the ingredients together and mix. Use ginger sparingly as it is very spicy in taste.

Greens for Children

Can’t get the children to try your green juice? Here is one of the kid-friendly juicing recipes for weight loss that will benefit them as well.

Ingredients you will need are:

  • 2 oranges without skin
  • 1 lemon without skin
  • 1 apple
  • 1 cup of baby spinach
  • 1 kale leaf

Mix them all together in the juicer. The fruity flavor of this drink will surely satisfy a child’s desire for sweetness.

Red Power

This juice is great for kicking up your stamina and improve your supplementary exercise program.

The ingredients to use are:

  • 2 lemons
  • 2 apples
  • 2 beets
  • 2 carrots

For Beginners

When starting out with juicing recipes for weight loss, you might want to start easy. This recipe is great for beginners in juicing. When choosing apples, always go for harder ones as they have more juice.

Ingredients:

  • 2 apples
  • 2 carrots
  • 4 celery stalks

Hunger-satiating Juice

When you need something to keep you satiated for longer, adding some seeds slows down the absorption of the juice. Chia seeds, in particular, help improve metabolism and are full of protein.

Ingredients for preparation:

  • 3 collard greens
  • 1 cucumber
  • 1 romaine lettuce
  • 1/2 lime/lemon
  • 1 apple
  • 1 tbsp of chia seeds

Mix all the ingredients for the juice except the chia seeds. Add them in the prepared juice, and stir well so they engorge.

Fruit Extravaganza

Do you want something sweet without regrets? This juice recipe is precisely that. Don’t make it your go-to, though. Fruits have more sugar than vegetables and can slow down weight loss a bit.

Ingredients to prepare:

  • 2 grapefruits
  • 1 lime
  • 1 cucumber
  • a small piece of fresh ginger
  • 1 cup cranberry juice

Final Thoughts

Juices are a solution to the body’s needs of receiving nutrients. Unlike cooked food, raw juices require less energy for digestion and give your body more of its vital elements.

You can also take juices between your regular meals. Consume juices an hour before meals and two to three hours after meals. The best time to take use the juicing recipes for weight loss is first thing in the morning when the stomach is empty.

Juices for weight loss

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REFERENCES:
HTTPS://DRAXE.COM/JUICE-CLEANSE/
HTTPS://WWW.ARS.USDA.GOV/PLAINS-AREA/GFND/GFHNRC/DOCS/NEWS-2013/DARK-GREEN-LEAFY-VEGETABLES

10 Inspiring Quotes To Instantly Improve Your Mood

We all go through our own personal troubles anywhere we go. Sometimes, a little positive reinforcement can go a long way. Scientific research has also suggested being happy and an elevated mood can promote a healthier lifestyle. These inspiring quotes will hopefully help you on your journey!

Looking for sources of encouragement in today’s world can be quite difficult, but sometimes there are inspiring sayings that remind us to remain positive.

Hopefully, these 10 inspiring quotes will instantly lift up your spirit and improve your overall mood:

1. “Being happy never goes out of style.” – Lily Pulitzer

There are often trends and fads that the general public like to keep up with. However, if there is one thing that will never be replaced, it is the sensation of pure happiness. Being happy can lead to living an inspiring life that others can look up to!

2. “Think about all of the beauty still left around you and be happy.” – Anne Frank

Ever take life for granted? Every once in a while, just walk outside, look to your left, look to your right, take a big breath and put on a big smile! Walking outside also has the added health benefits of improved energy, reduced fat levels, and better cardiovascular health!

3. “Do not set aside your happiness. Do not wait to be happy in the future. The best time to be happy is right now.” – Roy T. Bennett

Perhaps the best thing about being happy is that there is no time or limit as to when and for how long you can be happy, which should be an inspiring thought. Why set aside happiness down the line when you can choose to be happy right now?

4. “For every minute you are angry, you lose sixty seconds of happiness.” – Ralph Waldo Emerson

This quote reminds us of the precise amount of time that we lose being happy if we spend it being negative. Imagine if we were to stay mad for an entire hour. That’s 3,600 seconds of potential happiness gone! Do not waste your time being mad, but rather, use your time wisely and happily!

5. “Happiness radiates like the fragrance from a flower and draws all good things toward you.” – Maharishi Mahesh Yogi

This saying gives perfect insight into the radiating effect of happiness. Once you start to feel the happiness on the inside, it is like a magnet, drawing positive energy towards you to improve your mood.

6. “The man who removes a mountain begins by carrying away small stones.” – Chinese proverb

This inspiring quote gives great perspective. Every tall task begins with small steps first. While a certain responsibility may be daunting at first, just remember to take it one step at a time, as no one can carry a heavy load, to begin with. If you wish to reach the mountaintop or finish a hard goal, everybody has to take baby steps to get there first.

7. “We must accept finite disappointment, but we must never lose infinite hope.” – Martin Luther King Jr.

Disappointment happens in life. We all fail at reaching certain goals, but disappointment does not last forever. It is important to never give up and give in to doubt!

8. “No matter where you are in your journey, that’s exactly where you need to be. The next road is always ahead.” – Oprah Winfrey

Nobody knows you except for you. Whether you are going through good times or bad times, just know you are there for a purpose and that you are just writing the next chapter of your story. Once you reach the end of your journey, you’ll have an inspiring tale to tell!

inspiring

9. “The first recipe for happiness is to avoid lengthy meditation on the past.” – Andre Maurois

We all have said or done things in our past that I am sure we can take back. But do not let the past stop you from enjoying your future!

10. “Be happy, and a reason will come along.” – Robert Brault

Short, plain and simple. Be happy, spend your time being happy, and a reason for happiness is sure to follow! Happiness is always the first step to living an inspiring life!

We all go through struggles in life, and hidden sorrow that we may seek to hide from others. However, choosing to be happy is something that will always pay off in the end. It pays to be happy for your mood and well-being.

Hopefully, these inspiring sayings have helped boost your mood and inspire you to choose happiness!

https://www.youtube.com/watch?v=vRnJsClMHU0

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REFERENCES: 
HTTPS://WWW.HEALTHLINE.COM/NUTRITION/HAPPINESS-AND-HEALTH#SECTION1 
HTTPS://WWW.NOTSALMON.COM/2016/01/19/20-MOOD-BOOSTING-QUOTES-FOR-WHEN-YOU-FEEL-STUCK/

9 Exercises To Naturally Relieve Lower Back Pain In Minutes

Lower back pain is a common problem. Regardless of age, people experience this discomfort at least once or twice in their lifetime. As one of the leading causes of disability in older age, however, relief from this condition doesn’t always have to be through medications. You can find many ways to naturally relieve lower back pain in minutes, especially with exercises. We offer some suggestions below.

“The greatest evil is physical pain.” – Saint Augustine

Here Are 9 Exercises to Naturally Relieve Lower Back Pain in Minutes

1. Static back exercises

This simple exercise requires no movement at all. Simply lie down on your back and put your legs up on a chair, bed, or block. Make sure that both your legs are bent squarely at 90 degrees. Put your hands on your stomach or stretch your arms outward on the floor with your palms facing down. Begin deep breathing and feel the hardened floor. Hold your breath for up to 30 seconds, and then repeat the process.

2. Static extension exercises

Shift from your first position by placing your hands and knees on the floor. As you’re crouched on all fours, relax your head and shoulders and make sure that your back is not arched. Slowly shift your hips forward as you keep your elbows straight. Hold the position for 30 second and then relax into your natural position. Repeat as necessary.

3. Hamstring stretches

yoga

This exercise works effectively to relieve lower back pain. It stretches the leg muscles that support your lower back. So, lie on your back and bend one knee, while keeping your foot flat on the floor. Place a towel underneath the unbent side and hold each end of the towel with your hands. Slowly lift this leg from the floor by pulling the towel towards you while keeping your knees straight. Feel the muscles on the back of your legs? Hold this position for 30 seconds and repeat on the other leg.

4. Knee-to-chest stretches

lower back pain

Still with your back on the floor, slowly bend one of your knees towards your chest. Use your hands to hold this position in place for 20 seconds and then repeat the process for the other leg. On the final routine, bring both knees to your chest, stay steady, and hold the position for another 20 seconds.

5. Knee-to-chest rocks

Maintain your last position with your knees to your chest and then slowly rock your body back and forth for three minutes. This pose feels like a good massage on your body, according to yoga teacher Shanna Tyler.pain in back

6. Pelvic Tilts

This type of exercise for lower back pain actually targets the abdomen. It works to strengthen the abdominal muscles that support the rest of your back. So, lie on your back again and keep your feet flat with your knees bent. Carefully pull your stomach in as tight as you can and feel your hips rock slightly. Hold the position for 10 seconds and release. Do this exercise 12 times.

7. Wall Sits

This lower back pain exercise relieves the long hours you’ve been sitting on the couch or office chair. But do this routine carefully, as it requires proper balance. Stand with your back leaning squarely against the wall. Slowly slide down and bend your knees in a sitting position, while keeping your lower back pressed to the wall. “Sit” in this position for 10 seconds and repeat the process. Work up to doing it at least 16 times.

8. Back stretches

Stand up straight and raise your left hand to your right shoulder. Reach your left elbow upward slowly, and follow this movement by bending your upper body as well. Hold the position for 10 seconds before switching to the other side. Repeat the process at least 16 times.

9. Deep squat exercises

This routine relieves lower back pain after you’ve been standing for long periods. With your feet apart, slowly lower your body and take a full squat position but keep your body relaxed. Tuck your arms in front of your knees and legs and hold this position for a minute. If you’re having difficulties with balance, try doing this routine against a wall or post for support. Or you can use a stack of books as a seat, and then remove the books one by one until your body settles into its right balance.

Final thoughts

Some lower back pain exercises might aggravate your condition instead of helping. So, you’re probably better off skipping routines like toe touches that force you to bend down from a standing position, or sit-ups that puts pressure on your spine. Remember that while exercises for lower back pain can help strengthen your core and muscles as well as keep you active, it can also put too much stress on your back. Thus, it’s important to choose your routines carefully.

Some experts also recommend using positive thinking to heal lower back problems. Worries and stress affect the body physically because your blood pressure rises, your heart rate changes, your muscles become tense, and your body’s circulation is affected. So, along with exercises, why not aim to live a positive life with lots of laughter? When your body is less stressed, it releases endorphins – the most natural painkillers.

When you’re in deep pain, understandably it’s hard to keep your mood positive. If you think your back problems might be serious, then don’t hesitate to consult a professional if only to give you peace of mind and comfort. An expert might also be able to recommend other approaches aside from medical treatments.

https://youtu.be/lFdcCXmGpy4

(C)Power of Positivity, LLC. All rights reserved
References:
https://www.self.com/gallery/yoga-poses-to-relieve-lower-back-pain

https://www.trainingcor.com/standing-toe-touch-bad-back/
https://www.health.harvard.edu/staying-healthy/want-a-stronger-core-skip-the-sit-ups
https://www.psychologytoday.com/us/blog/resolution-not-conflict/201603/back-hurting-five-ways-use-your-brain-heal-back-pain

You Can Beat Anxiety By Exercising: Here Are The Best Exercises For People Struggling With Anxiety

Anxiety can be debilitating at times in your life. Learning how to counteract it will benefit your health. There is hope. You don’t have to be cooped up in your bedroom, alone and stressed out. A regular daily dose of good healthy exercise will aid in your recovery. Determine to take some steps to help yourself fix your anxiety. Face the anxiety head on and work through it to free yourself of its bondage.

One way you can beat anxiety is by engaging in some exercise. When you feel signs of an anxiety attack coming on, you need a plan already in place to attack it back. When you know you are prone to stress, make a pre-plan of how you can prevent it. The causes of an anxiety attack are an overly high level of stress, panic continuing past the point it is needed, avoidance of things in your life because of fears, and worrying to where it interferes with your life. When you have these signs, you know you need help.

Here are three exercises you can do to help alleviate your anxiety attack:

anxiety reduction

Walking to Beat Anxiety

Schedule a 20 minute or more walk every day in your calendar. This will increase your heart rate and reduce your blood pressure. The benefits from exercising daily have no negative side affects. Track your exercise throughout the week and the reduction in your anxiety attack. Get a walking partner, if needed, to stay motivated. You can sing while you walk, or walk in a garden. Whichever way you choose, make your walk enjoyable. If it is enjoyable, you are more likely to continue exercising regularly.

Here are some options:

  • Use a treadmill
  • Walk in the neighborhood
  • Go to the gym to walk the track
  • Use the local park for a walk
  • Enter marathons
  • Join hiking clubs
  • Use the local college track for walking
  • Walk on the beach

Swimming to Reduce an Anxiety Attack

Swimming is a good overall body exercise. It is easy on your knees, but still works your heart and your muscles vigorously. Having a change of scenery will do you good, and the water is refreshing too. Actively moving in the water will push your muscles to work and increase your blood flow. The water works as a resistance to your body. Just the simple act of changing into a swimsuit will get your mind thinking on things other than stress. It works like a signal to your mind that good things are coming, which reduces stress.
Swimming options are less available but still valid to check out:

  • Your pool
  • Friend’s pool
  • Gym pool
  • Community pool
  • College pool
  • Join a swimming team

anxiety attack

Biking When You Have Signs of Anxiety Attack

Taking a long bike ride can help suppress and push back your anxiety. The wind feels great blowing through your hair. The sunshine will give you vitamin D. The fresh air is great to breathe. You will sweat which is good for cleansing your body. You will also have time to cleanse your mind of all the stress that you have been fixated on. It also reduces your health risks of heart disease and cancer by about 50%. Bicycling is a great way to beat anxiety.

You could choose from different options:

  • Bicycling in the neighborhood
  • Taking a cycle class at the gym
  • Purchase a stationary bike
  • Bicycling with a group
  • Bicycle rides for charity

Whether you choose to walk, swim, or take a bike ride, your body will refresh itself with a good long exercise. Increasing your heart rate through exercise rather than stress is healing. It reduces your blood pressure which counteracts the increase it experiences due to anxiety. Everything about exercise fights your anxiety and its negative side effects. Exercise is a great resource you have at your fingertips. Exercise costs nothing to use too. Before you have signs of anxiety attack, get up today and begin a new trend on your health journey: exercise!

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