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Bibliography

 Bibliography (n.d.). Lower Back Pain . AZ Neuro Mod. https://azneuromod.com/lower-back-pain-2/ [Tone and Tighten]. (2024, August 13). Best Stretches For YOUR Lower Back Pain [Video]. YouTube. https://www.youtube.com/watch?v=OWERjHZbfmY [Yoga With Adriene]. (2015, August 13). Yoga For Lower Back Pain | Yoga With Adriene [Video]. YouTube. https://www.youtube.com/watch?v=XeXz8fIZDCE (n.d.). Yoga With Adriene . Yoga. https://yoganekokusa.blogspot.com/2017/01/yoga-with-adriene.html (n.d.). XtremepowerUS Roller Coaster Abdominal Machine Waist Fitness Equipment Abdomen Cushion Exercise Machine . Walmart. https://www.walmart.com/ip/XtremepowerUS-Roller-Coaster-Abdominal-Machine-Waist-Fitness-Equipment-Abdomen-Cushion-Exercise-Machine/154139743?wmlspartner=wlpa&selectedSellerId=0 (n.d.). Stonehenge Health Dynamic Joint . Stonehenge Health. https://www.stonehengehealth.com/dynamic-joint.php?nbt=nb%3Amicrosoft%3Ao%3A590237697%3A1148991426378475%3A71812124165414&nb_mt=e&nb_bmt=b...
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Conclusion To Back Pain

           In conclusion, there is no quick fix to back pain. Whether you work a manual labor job or a desk job, you can suffer from chronic pain. Hopefully through the use of stretching, strengthening, and dieting there can be some relief to your pain. 
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Diet and Supplement Use to Fix Your Back Pain

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           Dieting and supplement use go hand in hand with everything I've discussed so far. Through correct use of dieting and supplement use, inflammation will decrease throughout the body. Inflammation is something within the body that causes pain.           Some things that I try to keep track of within my diet is limiting junk food and eating high in protein. Ideally, you would eat protein dense food and healthy carbs consistently and having one cheat day during the week where you can treat yourself. The cheat day is crucial, so the diet doesn't seem so scary. Foods that I eat for protein sources are steak, chicken, and fish. Good protein snacks would be protein bars such as Clif Bars, or Pure Protein. Good carbs would be foods such as rice, whole grain bread, strawberries, and bananas (Upton).                Supplements that are great to get rid of pain and lower inflammation a...
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How To Strengthen Weak Back Muscles

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           Strengthening weak muscles is a big reason why you have back pain. Adding the lack of exercise and sitting for extended periods of time together, equals a long, painful life. The muscle groups that need to be focused on to help reduce back pain are the core and the legs. When diving into each workout, I will point out which areas and muscle groups benefit from this to help guide you in your training.                     A crunching motion such as a sit up or a weighted crunch machine focuses on the upper abdominal muscle. This muscle group is important because it is the center of your body and core. Leg raises work on the lower abdominal muscles. These can be done laying on your back or using a leg raise machine. Lower abdominals are important because it completes the strengthening of the front, central core. Moving to the lateral core, the muscles to focus on here are the QLs and the ob...
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Stretches That Help Negate Back Pain

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           One area of fixing the problematic back pain for me has been stretching. Stretching was one of the first tools I was introduced to when reaching out to health professionals about my pain.  Tone and Tighten  on YouTube has a great video regarding some key stretches that have helped my pain. He highlights stretches such as the single and double knee rotation stretch. This activity does a great job of unlocking the lower back, spine, and SI joints by slowly stretching them open. He also highlights a hamstring stretch. This is very important because any kind of leg tightness could be one of the problems leading towards that back pain. On of my personal favorite stretches is the lumbar extension stretch. This stretch is where you lay on your stomach, then you tighten your glutes and push your upper body slowly off the ground. This helps reverse the damage that sitting hunched over in a chair all day can cause to the spine. I recommend doing ...
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Quick Back Pain Fix

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            Have you ever tried to do an athletic activity and were stopped by a shooting pain down your leg? Or tried waking up with a stiff and achy back? Hi, I'm Rob Masnica and I have delt with back pain for the past 2 years. I have battled with sciatic nerve pain and rotational sacroiliac joint pain due to an acute injury during this time. I have been able to get to a point where I feel that through my battle with health and achieving what I have been able to achieve I can help people all across the world with similar issues.  I hope throughout my next few posts I will be able to help out all of the people that deal with this chronic pain, especially within the office setting.            I have recently started working within an office setting and have started to feel the effects on my body. Sitting for eight or more hours per day is not what the human body was made to do. Because of this, I have had to ramp...
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