Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

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The fall season is all about pumpkin spice lattes, pumpkin muffins, pumpkin loaves, and, naturally, pumpkin pies. Did you ever think that you would take some of that nutrient-dense pumpkin and lather it on your face, though? Well, that’s what Dherbs is for! The DIY face mask in this article contains pumpkin, yogurt, and honey, three ingredients that work to nourish your skin and improve its overall glow.

The great thing about this face mask is that you get to drown your skin in an assortment of enzymes, vitamins, and antioxidants. And that’s just referring to the pumpkin! The honey and yogurt also provide moisturizing and soothing effects. Together, these ingredients will leave your skin feeling hydrated, rejuvenated, and radiating with a natural shine. Learn more about the ingredients below.

Pumpkin Puree

Pumpkin puree offers a significant amount of vitamin A, a necessary nutrient for skin health and repair. One serving of pumpkin can nearly fulfill the recommended daily intake of vitamin A. Pumpkin is also a great source of vitamin C, which is necessary for the synthesis of collagen, which works to keep skin elastic and firm. By increasing collagen production, you can help reduce the appearance of fine lines and maintain a more youthful complexion. Some studies found that pumpkin polysaccharide extract was effective in skin care applications. Other studies found that the beta-carotene in pumpkin acts like a natural sunblock, working to protect the skin from harmful UV rays. Preventing UV damage can help reduce photoaging, which can impose on the skin’s delicate layers.

Yogurt

There are many types of yogurt, but you should not lather strawberry banana yogurt on your face. That stuff is full of sugar and will not do your skin any favors. Also, keep in mind that if you have a cow’s milk allergy, you may want to avoid yogurt, or opt for a plant-based yogurt instead. Yogurt has a creamy texture, which may help lock moisture into the skin. Some in-vitro studies from 2011 backed up those claims when looking at yogurt face masks. Yogurt may also help even out skin tone, which researchers attribute to the naturally occurring probiotics. Similar to pumpkin, yogurt may also help minimize the effects of UV rays. It’s as though yogurt creates a skin barrier that neutralizes free radicals, helping reduce sun damage-induced wrinkles or spots.

Honey

Raw honey may help to exfoliate the skin, reduce bacteria buildup, and accelerate the healing process of small wounds. Researchers note that raw honey contains beneficial components for the skin, especially if you have acne or an inflammatory skin disorder, such as eczema or psoriasis. Working to balance bacterial buildup on the skin, honey may be significantly more effective than other skin care products. You can use raw honey as a spot treatment or include it in a face mask to help reduce inflammation and redness. Some people report that honey helps to get rid of blemishes! If you can, strive to get Manuka honey, as this is unpasteurized and filled with healing properties. 

Pumpkin Yogurt And Honey Face Mask

Ingredients:

• 2 teaspoons organic pumpkin puree
• 1/2 teaspoon raw honey (or Manuka honey)
• 1/4 tablespoon unflavored Greek yogurt

Instructions:

• Add all of the ingredients to a small bowl and whisk to combine. 
• Apply the mask to your face and neck and allow it to sit for 15 minutes. 
• Rinse away with lukewarm water and pat your face dry. Follow with moisturizer.

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Some people are highly in touch with their own stimuli and can pick up on the smallest things in their surroundings. Others can be empaths who feel other people’s energies and emotions in their own systems. If you fall into either of these categories, you may experience strain on the nervous system from time to time. It’s almost as if these feelings and emotions crawl their way under your skin without you having any say in the matter!

What is an empath? Well, it means that you can bond quickly with others or feel what others feel. That can create some incredibly loving, intimate, and nourishing experiences. Being highly sensitive can also mean that you quickly become overstimulated, either from your own emotions or from others. When this happens, you need to soothe your sensitive system and bring it back into proper balance. Continue reading to learn how to do that.

Come Home To Yourself

Experiencing quality solo time is one of the most underrated self-care acts. You can take a walk in nature, read an inspiring book, or get lost in a creative spell, painting, carving wood, or drawing. Go ahead and do things that you enjoy alone, as that can help anchor you in your own energy. That will help you feel less frazzled and drained. During this alone time, make sure that you reconnect with yourself via relaxing, engaging, or enjoyable activities. If that means cleaning your house or listening to a podcast in the park, so be it!

Reduce The Physical Stimuli In Your Environment

By lowering the physical stimuli in your environment, you can help soothe your sensitive system. If you live alone, perhaps this looks like putting on relaxing music or nature sounds. Maybe you snuggle up under your softest blanket, dim the lights, and put your phone on silent. If you live with someone, be it a romantic partner, kids, or pets, create a sanctuary or retreat in your home where you can recover. Keep in mind that you can turn common areas into safe sanctuaries. 

Recognize When You Need Soothing

You may need to soothe your system if you experience an increase in any of the following:

• Numbing yourself with addictive behaviors
• Feeling tired or drained
• Craving alone time
• Stressing out more easily
• Having difficulty falling or staying asleep
• Racing thoughts
• Isolating, even if you are lonely
• Feeling on edge, or jumpy
• Overindulging in salty, fatty, or sugary foods

You can always communicate with your healthcare provider about your mineral, vitamin, and blood sugar levels. If they are out of whack, you may need to figure out how to balance them. Sometimes, that can be as simple as soothing yourself!

Get In Touch With What You Want, Need, And Feel

Empaths can feel what’s going on around them, so that means they may forget to prioritize their own experience. It’s common for empaths to get sucked into everyone else’s experience, which can make them feel lost or yearning for self-gratification. There is nothing wrong with being sensitive, as it usually inspires compassion. Just don’t let your own life become overly crowded. Connect with yourself daily in order to find out what you want, need, and feel. That will allow you to separate from others in a healthy way and make yourself a priority, which can help you ground yourself. That will only help you show up for others in a more responsible way.

Don’t Turn Someone Into A Healing Project

It is very common for a sensitive person to go on rogue healing missions. They tend to have stronger inner healers than the average person, but that doesn’t mean they should make it a point to heal co-workers, friends, or loved ones. If that happens, it is integral to create healthy space between you and the other person. Remind yourself that you are not responsible for someone else’s problems. You can still cherish loved ones and romantic partners without letting their issues affect you. Don’t be a “fixer” or tenderhearted person because letting someone else’s problems take over can negatively affect your nervous system.

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Doesn’t the idea of sticking a bunch of needles in your skin when you have anxiety sound like a wonderfully relaxing idea? As terrifying as it may sound, acupuncture is an ancient healing modality that has been used for thousands of years to alleviate pain and treat numerous conditions. Acupuncturists insert needles into specific points in the body to address the given conditions. 

For anxiety, acupuncture needles go in areas like the insides of your wrists, ears, and between your eyes. Using acupuncture to alleviate anxiety is not merely anecdotal, as it also has scientific evidence to back up its effectiveness. Continue reading to learn how acupuncture may help people with anxiety. 

Does Acupuncture Really Work For Anxiety?

According to acupuncturists, acupuncture works to ease anxiety by regulating the nervous system. Specifically, it works to bring parts of the autonomic nervous system back into balance. The autonomic nervous system helps regulate involuntary physiological processes, including heart rate, blood pressure, respiration, and digestion. Shifting the body back into a relaxed state allows the sympathetic nervous system to be more balanced. 

Traditional Chinese Medicine (TCM) states that “qi,” the body’s internal energy, flows up and down throughout various pathways within the body. If that energy is blocked or it isn’t balanced, the body is put under stress. Acupuncture helps to restore the natural balance within the body and encourages healing as a result. 

How Does Acupuncture Work?

Acupuncture is a holistic approach to health and many include recommendations for nutrition, psychotherapy, and exercise to enhance the treatment. There is no separation between the physical and mental aspects of a person, according to TCM. If you explain to an acupuncturist that you feel anxious and wake up sweaty in the middle of the night, they will not think that these issues are separate. 

In fact, that description is a common symptom of “yin deficiency,” according to TCM. Yin, along with its counterpart yang, allows a person to experience aligned qi. TCM explains that a yin deficiency can indicate emotional problems, including night sweats, anxiety, depression, and tension. 

Where Do Needles Go For Anxiety?

An acupuncturist does not merely stick needles in random places on the body. There are specific acupuncture points that influence physical and mental symptoms. Some of these points can include:

• Insides of the wrists
• On the feet
• Between the eyebrows
• On your breastbone or ears

Benefits Of Acupuncture

One review looked at 20 studies of using acupuncture on people with generalized anxiety disorder. The authors’ conclusion was that acupuncture can be beneficial for alleviating some anxiety symptoms when compared to medication or other non-acupuncture therapies. At this time, though, it is still not clear whether people with other types of anxiety benefit from acupuncture. Higher quality, randomized controlled trials are still needed to understand how acupuncture could help treat different anxiety disorders. Such disorders to consider include:

• Panic disorder
• Agoraphobia
• Selective mutism
• Phobias
• Social anxiety disorder
• Separation anxiety disorder

Acupuncture may also be beneficial for certain surgical procedures. One study compared acupuncture to pharmacological treatment. People who receive acupuncture before gallbladder surgery or hernia repair experienced less preoperative anxiety than those who took Midazolam, an anti-anxiety medication. Acupuncture may also benefit people with knee, lower back, and neck pain. A lot of people find that it can alleviate headaches as well. Some evidence shows that acupuncture may be useful for easing anxiety in people with chronic pain. 

If you are feeling anxious, you may want to consider acupuncture as a natural remedy. Just make sure that you visit an acupuncturist for the best care. Research indicates that acupuncture may reduce anxiety symptoms and there are minimal risks when done correctly.

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Researchers have been examining the psychological and physiological benefits of qigong and Tai Chi, as they are growing in popularity. Since it is safe to say that most people suffer from stress, the search for stress-relieving practices is at an all time high. Although qigong is an ancient Chinese practice, it is having a moment in the present day. This article aims to inform you as to how this practice can reduce stress and help your body function at an optimal level. 

What Is Qigong?

Qigong is more ancient than Tai Chi and one could argue that it is the more original, overarching discipline. In fact, it originated in China about 4,000 years ago. Both practices incorporate a wide variety of physical movements that are slow, meditative, and flowing. According to Traditional Chinese Medicine (TCM), qigong is a practice focused on the qi, or energy, that is present in everyone. 

A person’s qi must flow throughout the body in order for someone to live and feel their best. If qi is stagnant in a certain area, health problems can occur, according to TCM principles. Qigong uses slow and simple poses, accompanied by breathing patterns, to encourage the healthy flow of qi. By encouraging proper flow, the body can utilize its own healing processes to the best of its ability. The translation of qigong is “to work with qi.”

Yoga vs. Qigong

Qigong is not yoga, nor is it a form of yoga. Yoga poses typically require a lot more strength, stretching, and balance than qigong. Yoga also originated in India and is not rooted in TCM. Qigong involves slow, purposeful movements that require less strength than yoga poses. The movements are also less challenging for balance, making it so most people can do them or modify them. If people cannot do standing qigong movements, they can engage in chair-based qigong. 

The Health Benefits Of Qigong

There have been numerous studies showing that qigong offers a variety of health benefits. That said, larger, more controlled studies are still needed to prove qigong’s ability to prevent, treat, or aid in the relief of certain health problems. The exciting news is that qigong offers potential health benefits, making it worthwhile to practice. Continue reading to learn what the research says about qigong. 

Reduces Chronic Fatigue

Chronic fatigue syndrome causes severe tiredness and health experts are unsure of the exact cause. The condition does not go away with rest and the condition itself makes it hard for people to carry out day-to-day activities. In one study involving 64 people with chronic fatigue, study authors noted improvements in symptoms after practicing qigong for four months. They experienced better mental functioning and less fatigue than those who did not do qigong. If you are regularly fatigued and the doctor has ruled out other conditions, give qigong a shot as it may help. 

May Boost Immune Function

The immune system’s job is to protect the body against foreign invaders, including viruses, bacteria, fungi, and pathogens. This is a very big job and doing things to enhance immune function only helps the body. Qigong may offer a helping hand to the immune system. A review of several studies found that qigong had a noticeable impact on immune function. The review concluded that it increased levels of certain immune cells in people who practiced it regularly. 

May Reduce Depression And Relieve Stress

According to one study, qigong may help reduce symptoms of depression. During the study, people who practiced qigong also experienced a reduction in anxiety and an improvement in mood compared to those who did not. Qigong also exhibited positive effects on bone and cardiovascular health. It may help you improve balance, too!

If you want to get started with qigong, you can search instructional videos online. There are probably classes at local parks, recreation centers, or community centers as well. Sometimes, you can find a group of friends that just do it together, and it won’t cost you a dime!

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The fall season invites delicious seasonal produce items, cooler weather, and the beautiful changing of leaves. It is also a time of year when you are typically exposed to germs, due to lots of activities, traveling, and holiday gatherings. All that is wonderful, but it never hurts to have a little extra immune support to help you get through the season. That’s why we recommend that you keep a couple bottles of propolis throat spray in the house!

What Is Propolis?

Honey is not the only thing that bees make. Bees produce propolis, a compound from the sap on needle-leaved trees or evergreens. According to historians, Greeks used propolis to treat abscesses and Egyptians used it to embalm mummies. Assyrians applied propolis to wounds and tumors to help fight infection and accelerate the healing process. 

The composition of propolis varies depending on the location of the bees and which trees or flowers they have access to. Propolis in Europe, for example, will not have the same chemical makeup as propolis from New Zealand. Continue reading to learn more about the purported benefits of propolis. 

Healing Compounds In Propolis

According to researchers, there are more than 500 compounds in propolis. The majority of those compounds are in the form of polyphenols, which are antioxidants that fight oxidative stress in the body. Propolis also contains flavonoids, which plants produce as a form of protection. Researchers note that they are commonly found in fruits, green tea, vegetables, and red wine. Propolis is also rich in amino acids, vitamins A, C, and E, and some minerals like magnesium and potassium. 

The research suggests that propolis exhibits antiviral, antibacterial, anti-fungal, antioxidant, and anti-inflammatory properties. Propolis contains pinocembrin, a flavonoid that acts like an antifungal. It also exhibits antimicrobial and anti-inflammatory activity that may help with the healing of wounds, including burns. A 2019 review found that propolis works to stimulate collagen production in the skin, which could further support wound healing. 

Regarding oral health, a 2021 review of studies found that propolis may help treat mouth and throat infections. Researchers believe that propolis’ antibacterial and anti-inflammatory properties could play a role in improving overall oral health. More research is still necessary on this topic, though. 

How To Make A Propolis Glycerite

There are really only two ways to make this propolis throat spray. You can buy pre-made propolis glycerite or make your own. A glycerite is similar to an herbal tincture, but it calls for vegetable glycerin instead of alcohol. Glycerites take six weeks to make, though, so you may want to consider the pre-made one if time is an issue. In order to make the propolis extract with glycerite, do the following:

• Place 2/3 cup of propolis powder in a 16-ounce glass jar. 
• In a separate jar, combine 3/4 cup glycerin with 1/4 cup of distilled water and mix well. 
• Pour the glycerin and water mixture over the propolis powder and stir to combine. Screw on the lid and shake once daily for six weeks. 
• After six weeks, strain the liquid through a coffee filter into a clean jar. You may need to do this twice to remove all the powder. 

Homemade Propolis Throat Spray

Ingredients:

• 1 tablespoon propolis glycerite (see above recipe)
• 2 teaspoons raw honey (or Manuka honey)
• 3/4 teaspoon distilled water

Instructions:

• Combine the propolis glycerite, honey, and water in a small spray bottle and shake well to combine. 
• Add a little more water, 1/8 teaspoon at a time, to get the right consistency. Ideally, you want the mixture to be thick enough to coat the throat, but thin enough to come out of the spray bottle. 
• To use, spray at the first sign of illness. Squirt a few sprays directly into the throat to help keep inflammation down.

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A throwback video when CEO of Dherbs AD Dolphin visited DISH Nation to talk about the Full Body Cleanse.

Video Credit: DISH Nation

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A throwback video when CEO of Dherbs AD Dolphin visited atl&co to talk about the Full Body Cleanse. Video Credit: atl&co 2015.

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Restless leg syndrome, which is a neurological condition that causes the uncontrollable urge to move your legs, affects about 10% of Americans. It is common to experience this urge in an uncomfortable situation because moving eases tension temporarily. Most people tend to experience this restlessness in the morning or evening hours. It can begin at any age and usually worsens with age. 

It is possible to manage restless leg syndrome with some self-care methods and alternative remedies, one of which is acupuncture. Acupuncture is the practice of puncturing the skin with tiny needles at specific anatomical points in the body. Acupuncturists use this integrative medicine to help relieve joint pain, muscle soreness, and improve energy flow within the body. Although acupuncture is not a scientifically-proven treatment for restless leg syndrome, some research indicates that it may benefit the condition.

Can Acupuncture Reduce Symptoms Of Restless Leg Syndrome?

Existing research indicates that some people with restless leg syndrome benefit from acupuncture treatment. The primary benefits include improved sleep quality, relief of pain and discomfort, and reduced restless leg sensations. Health experts consider acupuncture to be an alternative or complementary treatment for restless leg syndrome.

A 2021 review of studies found that acupuncture was an effective treatment for people with restless leg syndrome. That review called for more high quality studies to continue the research on the benefits of acupuncture. A 2023 study analyzed data collected between 2007 and 2022. Researchers noted that participants with restless leg syndrome who received acupuncture experienced significant improvements in sleep quality and other factors. 

Are There Drawbacks Of Acupuncture For Restless Leg Syndrome?

At this time, there is not enough scientifically-backed evidence to support acupuncture as a treatment option for restless leg syndrome. It does provide benefits, but major U.S. medical institutions don’t back it as a treatment. That’s why most insurance providers don’t cover acupuncture for restless leg syndrome. They may cover it for other conditions with more research, though. 

That ultimately means that people with restless leg syndrome who want to experiment with acupuncture will have to pay out of pocket. Depending on where you live, a licensed practitioner is not always easy to find. Some metropolitan areas, however, offer a plethora of acupuncturists, or other alternative medicine professionals that offer similar services. If you decide to try the treatment, you may experience mild soreness, which is temporary. To minimize potential risks, see a licensed professional. 

Acupuncture Pressure Points For Restless Legs

If you do not like needles, perhaps you can experiment with acupressure massage points. You can try stimulating the following pressure points with your hands or gua sha stones. Those pressure points are:

• Xuhai (SP10): This point is located on the back of your inner thigh about two inches above the kneecap. 
• Zusanli (ST36): You’ll find this point about two inches below the front of your kneecap and about a half inch toward the inside of the calf. 
• Shenshu (BL23): You can find this point on either side of your lumbar vertebra on your back, at the midpoint between the bottom of your ribs and belly button. 
• Chenshan (BL57): This point is at the bottom of the calf muscle in the depression that forms when you point your toes. 
• Taixi (KD3): This point is located between the Achilles tendon and ankle bone on the inside of the leg. 
• Sanyinjiao (SP6): This point is on the inside of your leg roughly two inches above the ankle bone. 

Acupuncture is a healing practice that many people use as an alternative remedy for pain management. Although it may not treat restless leg syndrome, it may help relieve symptoms. Existing research is promising, but more research is necessary to get a better understanding of its efficacy as a treatment option.

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Weak muscles, especially the ones in the pelvis and core, can lead to injury or back pain. You may experience low back pain when sitting, standing, getting up, or engaging in everyday activities. It can interfere with your daily life and cause you to be in a constant state of discomfort. According to research, though, strengthening these muscles may help treat lower back pain. 

The various exercises that we’ll tell you how to do in this article may help you manage pain and prevent injury. As with any exercise, make sure that you don’t push it too far, or else you may increase the risk of causing more pain. Listen to your body and stop doing a specific movement if you feel pain. Doing too much too fast can increase pain and delay the healing process. Continue reading to learn about great exercises for lower back pain.

Drawing-In Maneuver

The transverse abdominis is the muscle that wraps around the midline and works to support the abdomen and spine. It can help stabilize the spinal joints and prevent injury during regular movement. To engage in the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks. Relax your arms by your sides. 
• Take a deep breath in and exhale fully, pulling your belly button toward your spine. During this process, engage your abdominal muscles without tilting your hips. 
• Hold this position for five seconds and then repeat for a total of five times.

Lying Lateral Leg Raises

The hip abductor muscles, which run along the outsides of the thighs, help move the legs away from the body. They also support the pelvis when you stand on one leg. If these muscles are weak, they can affect mobility and balance, and increase the risk of lower back pain. To do the exercise:

• Lie on your right side, stacking your left leg on top of your right. You can prop your head up with your right hand and rest your elbow on the ground for support. 
• Engage your core by drawing your belly button up toward your spine. 
• Raise your left leg up without moving the rest of the body and hold for two seconds at the top. 
• Repeat for a total of 10 reps and then perform on the other side. Complete three sets on each side. 

Glute Bridges

The gluteus maximus is the largest muscle in the buttocks and one of the strongest muscles in the entire body. It is responsible for hip movement, including hip extension activities like squats. If your glutes are weak, you may experience back pain because they help stabilize the hip joints and lower back. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about six inches away from your buttocks. Relax your arms by your sides. Your fingertips should almost touch your heels. 
• Engage your glutes and press your feet firmly into the floor as you lift your buttocks off the ground in a slow, controlled motion. At the apex of the position, your body should be in a straight line from your hips to your shoulders. 
• Hold for 10 to 15 seconds and then slowly lower your body down to the starting position. Repeat for a total of 15 times. Complete a total of three sets, resting for one minute between each set.

Partial Abdominal Crunch

The abdominal muscles help support the spine, and strong abs can help maintain proper hip alignment. That can increase overall core strength and stability. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks.
• Cross your hands over your chest and take a deep breath in. During your exhale, contract your abdominals by pulling your belly button toward your spine. 
• Slowly lift your shoulders off the ground several inches. Don’t pull your head up with your hands. Keep your neck in line with your spine and avoid rounding your back. 
• Return to the starting position and repeat for a total of 10 times. Complete three sets of 10.

Supermans

Back extensors run along the spine and help you maintain an upright position. They support the spine and pelvic bones and allow you to arch your back. If this exercise increases pain, though, stop it altogether. To do the exercise:

• Lie face down with your arms extended out in front of you and legs long. 
• Lift your hands and feet about six inches off the ground, or until you feel a contraction in your lower back. 
• Engage your core muscles by lifting your belly button away from the floor. Reach your hands away from your feet and make sure to look at the floor during the exercise to avoid neck pain. 
• Hold for two seconds before returning to the starting position. Complete a total of 10 times.

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