Back Health USA

Back Health / Mental Health / and Everything In-between

Why You Should Start Doing Back Exercises

Posted by on Jun 13, 2016

Here’s the thing: you don’t need to be an aspiring bodybuilder or an athlete before you think about lifting weights or doing back exercises. Because no matter what your profession is, back pains will start to develop once you stop taking care of yourself.

A man in the gym flexing his back muscles.

Whether you’re a gym regular or someone who has just started training, a trainer or therapist will almost always advise you to do lower back exercises. Perhaps they want to add in a routine training for injury prevention and better overall body strength.

Even if you don’t realize it, your body particularly needs back exercises just like how plants need fertilizers or dogs need dog probiotics: you can potentially survive without it, but your life would be so much better with it.

So what’s the big deal with back exercises? Why do we need to do them in the first place?

The Natural Benefits of Back Exercises

Back exercises provide spinal support.

The body’s muscle groups located at the lower back includes stabilizers that act as support for muscles around the spinal cord and consequently, the spinal cord itself. Some of these muscles make up the part of the core muscles that takes a lot of benefit from consistent toning and strengthening. The body’s core muscles are so important as they are the direct connection of the lower body to the upper body. As such, it provides a vital role in maintaining balance and aligning the body’s center of gravity during various physical activities.

In the grand scheme of things, the core carries the body and distributes the pressure brought about by gravity or other outside force acted on it. By carrying the body and distributing the stress all over it, the core is able to support the body’s internal infrastructure. This includes a huge part of the spinal cord, the abdominal organs, and many other important parts.

Muscular anatomy, the core.

This is how vital taking care of the core is. Many kinds of lower back exercises like leg curls and back hyperextensions actively work out the lower back muscle groups, which means that the core muscles can function more easily because they are stronger.

Back exercises facilitate proper balance among muscle groups.

If you’re not a bodybuilder, you are usually not appropriately using your muscles. Sometimes, you might find muscle pains that you have no memory of stressing. No matter who you are or what you do, you ought to take care of your back muscles as they are the muscles that takes care of all your other muscles.

Say you’re lifting a box full of your old stuff. The act of lifting any object definitely takes a toll on your back muscles as time progresses. Think of it as a sum of many stressful actions that eventually makes your body ache – especially your back muscles.

This is the reason why bodybuilding is always good for the body, especially when you train properly. In handling heavy weights, the back muscles are also trained in order to provide balance with the chest muscles. In a more general sense, there’s also the “strong limbs/weak core” scenario, or someone who trains up the pecs and arms without training the back and abdomen.

In this case, you may suffer some area-specific injuries or conditions simply because the surrounding muscle groups are not prepared to deal with the additional bulk or pressure on another. It’s always a good idea to pay attention to the balance between your lower back and other core muscles in relation to the primary muscle groups in the chest and arms while you are engaged in an intensive weight training program.

Back Exercises Without Weights

Surely, lifting weights maybe too much for beginners. Luckily, gave a few good back exercises that do not require weightlifting:

  1. Reverse Snow Angels
  • Position yourself face down on the ground with arms at your sides and palms facing down.
  • Peel your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back.

A floor exercise to train the whole back.

  • Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head.
  • Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders.
  • Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
  1. Dolphin Kick
  • Position yourself face down on a bench so that the crease of your hip is at the end of the bench.
  • Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support.
  • Straighten out your legs while raising them all the while engaging your abdominals, glutes, hips and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement.

Lower back exercise.

  • Hold this static position for 5 seconds by firmly engaging every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps.
  • Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
  1. Superman
  • Lie face down with your chin on the ground and eyes at a neutral gaze.
  • Your ankles should be touching with toes pointed under you.
  • Reach your arms straight out above your shoulders so your palms are resting flat on the floor.
  • Engage your back, glutes and shoulders to pull yourself a few inches off the ground.

Core/back exercise on the floor.

  • Your arms and legs should remain fully contracted so that your hands and feet are elevated to the same relative height at the top of the static hold position. Hold this position while fully engaging your body and“fly” like Superman.
  • Repeat for 3 reps with a 15-30 second static hold, and 30-60 seconds rest between sets.
  1. Hip Hinge
  • Stand up straight with your hands on your hips. Your feet should be slightly wider than your hips and firmly planted on the ground.
  • Start the movement by engaging your core, pushing your ribs down and pulling your shoulders slightly back with a neutral neck position.
  • Bend forward at the waist in a slow and controlled manner while keeping your shoulders in line with your hips.
  • Keep your back, glutes and hamstrings engaged throughout the exercise. Bend forward until you are parallel, or just above parallel to the floor, before bringing yourself back up to the starting position.

Straight back while bending.

  • Note: A common error to this exercise is rounding the back, resulting in a loss of the neutral spine position. Form is crucial to this exercise and should be replicated perfectly on each rep to avoid injury and get the most out of the exercise.
  • Repeat for 3 sets of 10-15 reps, with a 30-60 second rest between sets.
  1. Nose and Toes Against the Wall
  • Start in a push-up position with your feet against the wall.
  • Next, walk your feet up the wall while keeping your core tight, hips flexed and spine neutral.
  • Place your palms firmly on the ground just outside shoulder width as you begin to inch your hands towards the wall.
  • The top of the position will be reached when just your nose and toes touch the wall with firm hand placement on the floor and rigid core for a “hollow body” position.

Wall pushup demonstration.

  • Upon completion, safely come down by walking your hands away from the wall and bringing your feet down in a controlled manner.
  • Repeat for 3 reps with a 15-30 second static hold, and 30-60 seconds rest between sets.
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The Endless Benefits of Lemons and Lemon Essential Oil

Posted by on May 6, 2016

Mother Nature has provided everything that man needs to be at his healthiest. Among the gifts of nature, she made her fruits abundant, fully nourishing and strengthening.  Nature made sure that what man needs is readily available for him to live in comfort and internal harmony. All these gifts should be enough to make sure the world can continue to live and let live. One of Mother Nature’s greatest gifts is the lemon, or more specifically, lemon essential oil. 

Highly nutritious and well-rounded, the lemon is a super fruit that can be used for pretty much anything. Its nutrient content makes it more than just a whole house air purifier. Lemons can help you create a healthier life – from the fruit and pulp, all the way to its oil and essence.

a handful of lemons and mint leaves on a wooden surface

Read on to learn how lemon essential oil can treat common ailments, improve internal health, and strengthen the body.

Lemon Essential Oil Helps with Digestive Tract Problems

Lemons provide natural first aid for an upset digestive tract. Stomach cramps due to indigestion and constipation are common ailments that lemon essential oil can help. It can also improve the functionality of other organs in the digestive system.

Irregular digestion can be caused by an underlying health issue, such as leaky gut, a medication effect, or lifestyle imbalance. Indigestion can also be the result of an ulcer, an infection, and even cancer. Furthermore, unhealthy vices (like smoking and excessive drinking), stress, and eating too much food too fast are likely to bring about physical troubles to the digestive organs.

the endless benefits of lemons and lemon essential oil

Using lemon zest on meals can assist with the digestion of the food itself. The citrus essence serves as a purifier to help clean the digestive tract as the food travels along the way. Lemon juice gears up the body to promote a smooth-flowing digestive process and healthier bodily function.

With the running trend nowadays of drinking lemon water, more and more people are turning to natural revitalization as a better option.

The lemon essence allows the body to allot more time in processing food. The more time the food goes along the digestive process, the more insulin is conserved inside the body. In effect, this aids in the regulation of the amount of glucose in the body. Also, the more time it takes for food to be processed, the more nutrients the body can absorb. Lemon juice offers great support for diabetics who encounter difficulty in digestion and controlling their sugar at the same time.

Lemon Juice Enhances the Immune System

Lemon is extremely rich in vitamins that are great in improving the body’s immune system. Not only it is nutritious and invigorating, it also tastes good!

The immune system is always on standby to defend itself against any microorganisms, bacteria, viruses and germs that want to invade the body. The body coordinates all organs, tissues and cells to form an anti-riot team that will fight off any mob of foreign bodies on the warpath. This is where the white blood cells, or leukocytes, come in. They are produced to lead the defense. Situated in the lymph nodes, which are strategically spread throughout the body, the white blood cells are making their rounds non-stop to make sure everything’s all good in the body.

a caucasian woman wearing white and drinking lemon water

Health enthusiasts have raised the awareness of drinking lemon-water because of its good effect on the body. According to experts, regularly drinking a glass of warm water with lemon essences can improve the body’s defence against harmful intruders that could enter the body. The vitamins in lemon and its derivatives (like lemon juice and lemon essential oil) are the source of antioxidants which in turn brings about the boost in the immune system. It is also rich in catechines, a type of flavanoid that attack harmful free radicals which are damaging to the blood vessels.

Eating lemon can definitely pack up the support the immune system needs to function at its best. Creating the habit of consuming warm lemon water is a good choice as a launching pad to start off a lemon-infused health routine, especially when the body is already sick.It serves as a perfect source of healthy fluids to energize and replenish the body when there is a high fluid loss during fever. Lemon also has beneficial properties that trigger the effective mobilization of white blood cells to help fight any ailments such as fever, typhoid, and malaria.

Lemon Juice Effectively Treats Various Skin Ailments

When it comes to having vibrant and glowing skin, lemon juice is one of the leading natural options that exist today. Readily available in almost every farmer’s market, grocery store, and convenience store, lemons can be prepared as the main ingredient of any healthy skin regimen.

a caucasian woman holding a half-lemon on her cheek

Skincare is definitely a growing industry worldwide. Various skincare products and services have been spreading like wildfire in the past few decades. Establishments offering the next best thing in skincare are popping up in practically every mall and corner store. However, there is always a caveat. It should be common knowledge (and practice) to be mindful of the credentials of the “experts” to make sure only standard-grade products and services are offered. Otherwise, customers may get a botched face instead of the healthy glow they crave. 

Lemon and any of its natural derivatives are still the best products that can bring the vibrant color in every skin. The natural health benefits from lemon can make skin firmer, more relaxed, and more evenly-toned. Lemon essential oil, in spite of the fact that it is oil, can be used as an effective astringent to reduce the oil production of the skin.

Aside from the beautifying properties that lemon can provide, it also has healing properties that can treat skin ailments. Lemon juice is used as a natural antiseptic medicine for basic skin ailments. Its extracts can be applied on damaged skin due to sunburns, insect bites, and bacterial infections. In addition, signs of skin aging such as wrinkles, acne, and blackheads can be reduced by using lemon juice in order to bring out the natural beauty of the underlying skin.

Considering how available and healthy they are, why not give lemons a shot?

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The Essential Power of Nature – Argan Oil

Posted by on Apr 27, 2016

The Essential Power of Nature – Argan Oil

The Essential Power of Nature – Argan Oil

Mother Nature is the source of all things beautiful, strong and nurturing in the world. She has the ability to bring out the natural beauty in people and all other creations. It’s about time her secrets, such as the power of argan oil, are revealed to let her children bring out their beauty for the world see.

What are Essential Oils?

Essential oils are the sweet-smelling and highly volatile essences or extracts that are found within the plant’s cellular structures. The oils are usually produced by processing the different parts of plants like the fruits, leaves, barks and even the roots. Extremely concentrated, these essential oils carry the same properties as their origin.

In turn, the oils provide the same healthy benefits that can be found from the plant it was taken from. Combining its healthy benefits, high concentration, and the difficulty in producing a substantial amount, essential oils are highly priced and valued.

In this discussion, argan oil is set for the limelight.

the essential power of nature, argan oil

Argan oil is the essential oil extracted from the kernels of argan nut, which come from argan trees. Usually eaten by domesticated animals that are native in the region, these nuts can only be found in Morocco. Mostly processed by Moroccan women, argan oil has led to the formation of various cooperatives that provide jobs to these women.

For many years, the Moroccan women have been doing the oil extraction process since their childhood. The process has been passed down from generation to generation. Up until now, the oils are still extracted using the traditional method and equipment (argan nut grinder) by crushing the argan nuts to bring out its precious oils.

With its earthy scent, argan oil is an integral part of the natural beauty regimen of Moroccan women. Its beauty-enhancing property is the source of power of this natural fountain of youth, bringing out the radiant glow and youthful, silky feel on the skin. When the modern world learned of the high value of the oil, the knowledge of its beautifying properties spread like wildfire across countries.

Aptly coined as the “liquid gold” of Morocco, argan oil has been part of the “beauty kit” of different cultures then and now. For centuries, this powerful elixir helps rejuvenate the hair, skin and nails. With the unending beauty and cosmetic revolution, this precious solution has reached the mainstream of beauty treatments and products, especially in moisturizing creams, age-defying serums, and anti-wrinkle salves.

Argan oil is definitely an olden source of miracle that found its way into the 21st century. Find out why Moroccan women consider this as the ultimate substance that could restore the beauty and luster of their youth.

Supple Skin and a Vibrant Glow

The skin is one of the most beaten up parts of the body. Everyday dirt and grime make its way to practically every pore of the body. With all the harsh realities of life, the skin deserves every nutrient it can get. It needs to rest. It needs to breathe. If only the best air purifier in the world can make it feel just a little bit better.

Argan oil is the perfect aide to rescue the skin. With its high vitamin E and fatty acid content, it is one of the most commonly used ingredients in top-of-the-line skin moisturizers. It hydrates and softens the skin, leaving a silky finish and natural scent.

caucasian woman calmly touching her clean, clear face after applying argan oil

In spite of it being an essential oil, argan oil also helps balance the skin to prevent excessive oil production which can result to acne and other unsightly skin conditions. It also regulates oily skin and helps shrink pores. Furthermore, it soothes the skin and promotes the healing of the affected skin cells to restore its even tone and smoothness.

In treating damaged skin, argan oil has restorative properties that can address various skin conditions.  Applying the oil helps reduce skin irritation and redness, especially in the treatment of acne, blemishes, eczema, skin asthma, and psoriasis.

Strong Hair and a Positive Aura

The crowning glory of every woman deserves the care and protection of nature. Argan oil sets the bar high as it acts as the perfect leave-in conditioner! It makes hair easier to style and manage while repairing split ends and taming frizzy and flyaway hairs. It can even help prevent damage from excessive hair styling.

a brunette-haired woman confidently holding her long, strong, argan-oiled hair

The essential oil moisturizes the hair to promote a shinier, smoother and frizz-free finish. It also nourishes, strengthens and protects the hair from roots to tips. A great skin moisturizer and revitalizer, argan oil also promotes the growth of new hair by stimulating the skin and the hair follicle to produce healthier strands onset of hair reproduction.

Ageless Beauty

Aside from being an effective moisturizer, argan oil is a great ingredient in anti-aging salves in the market. Its antioxidants greatly reduce the effects of skin aging. It also restores the elasticity of your skin as it leaves it softer, tighter and more radiant.

a young woman's succession of aging, shown in three forms from youthfulness to seniority. Argan oil has great benefits on the skin.

Moroccan women who work daily in the production facilities of argan oil have the most exquisite skin. Exposed daily in the nourishing substance, the women have skin so moisturized and so elastic that their appearance hides their age. It seems like a miracle how the oil prevents stretch marks, wrinkles, and fine lines by maintain the skin’s elasticity. In addition, scars and keloids can become less noticeable.

Healthy Protection and a Peaceful Mind

Argan oil is rich in antioxidants that give a subtle but powerful healing touch in every drop. These antioxidants are generally the vital elements in healing brittle nails, damaged hair, and irritated skin. It is also the perfect solution in preventing dry and cracked skin.

The power of argan oil goes beyond its topical effects. It goes deeper in the skin as it restores and rejuvenates the inner layer of the skin from the damaging effects of pollution, sun exposure, oxidation, tobacco, stress and other environmental factors. Furthermore, it has a healing effect on joints as it alleviates rheumatism and arthritis pain.

Argan oil’s benefits have opened a lot of doors towards the enhancement of natural beauty. It has been a popular option for people in different walks of life. From actors and models to beauty-conscious professionals and medical practitioners, this liquid gold caters to people who have high regard for their skin.

If nature produces a precious substance such as argan oil, anyone can be beautiful the way they wanted to be. The way nature intended for them to be.

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Listening to Nature – 4 Health Tips From the Elements to Your Home

Posted by on Apr 22, 2016

Listening to Nature – 4 Health Tips From the Elements to Your Home

Listening to Nature – 4 Health Tips From the Elements to Your Home

Nature provides everything man needs. From food to shelter, she never misses to help man when he needs her most. If it seems like Mother Nature is not doing her job of taking care of her children, it is most definitely because man is not taking care of himself.

More often than not, man is harming Mother Nature.

Nonetheless, everything about nature is speaking of better health and better life. The endless supply of food. The unending movement of earth’s fauna and flora. Even nature’s elements that keep the world moving.

It’s about time that man takes the time to stop and listen to nature. Through these simple tips, we help you learn how to create a better life for yourself and the Earth you live on – As nature intended.

The Green Earth Says, “Eat Well.”

This goes hand-in-hand with the saying, “You are what you eat.”

we are what we eat

When the body sends hunger signals to the brain, your system is set to find the next nourishing meal for the day. However, people tend to sit at the wrong of the table….

Experts, gurus, and health practitioners say that one of the most important things to do to achieve the best health possible is to eat well. They advise us to consume nutritious foods such as luscious greens, and ripe fruits, all while avoiding junk food and overeating.

While this advice is useful, it takes an extreme amount of willpower and enough discipline to truly keep junk foods at bay.

As the millennials would say, “the struggle is real,” and to give credit where credit is due; they’re absolutely right. Junk foods provide an unmatched experience to our senses by providing the brightest colors and flavors, the softest chew, and the most satisfying crunch. We crave junk food and therefore neglect the types of foods that should go in our bodies. This is truly where society beats nature’s call.

Fortunately, nature will always remind people that food should be grown and consumed organically. Food that is grown, harvested, and prepared as lightly as possible will give the most nutritional value to the consumer, and thus, your health returns.

Next time you need to go food shopping, seek out your local farmer’s market. They usually have an impressively wide array of fresh, whole foods to choose from (and locally sourced meats and cheeses). Another option – if you have the space, is to grow fresh ingredients at home. Not everyone can have an in-house farm, but having a small pot in the kitchen for fresh herbs is a great start!

The Red Fire Says, “Know Yourself.”

Who am I?

fire soul

This is one of the hardest questions to answer. For some reason, it holds so much challenge to truly know yourself. Life is so extensively complex that answering this question takes years.

However, as nature as always allows, each and every one of us is equipped with the tools to make this question possible to answer. In achieving greater health, knowing yourself is a fiery force that is innate in all living creatures. It is normal for humans to want to harness this energy so they can live better.

Since the beginning of time, humans have learned to connect life with nature. Being wary of the body’s needs is an natural instinct that has evolved through the years. Similar to the need of humans to eat, being able to understand pains, sounds, and movements is a powerful mechanism to develop in people. It serves as an alarm system that says what, when, and why something in us needs to be checked, evaluated, and worked on.

Consistent check-ups with physicians, dentists, dietitians, and other health experts can mean the difference between life and death. What needs to be emphasized is the ability to consciously know what one’s body and mind are saying. Since not all pains are obvious, experts should be part of the picture. However, due to economic troubles some people just shrug it off and leave the body unchecked and hurting.

The same is true from any physical activities. It is important to always listen to how the body reacts to every activity. If a body part is burning up, it is undergoing a form of damage. Whether it is a “healthy” one (i.e. muscle tearing up in bodybuilding) or not (i.e. sprain, fracture and other physical injury), it is integral to overall health to find a way to balance tolerance and the need for a healing aid.

Yellow Wind says breath well

Inhale. Exhale. Repeat.

doing yoga

There is a difference between existing and living. Existing is a process of going through life mechanically. Living is a process of going through life by giving meaning to it. There are thousands of ways to differentiate the two. The key point in the endless definition debate is the value of each breath.


There is more to breathing than just traveling air.


There are two types of breathing. The first one is the mechanical breathing. It is the voluntary action people do everyday as part of living. It is natural. It is a crucial part of the physiology that one does not have to think about it. There is nothing to it than just making sure that the air is clean, has passed through the best air purifier for allergies, and exits with no harm done in the process..


On the other hand, deep breathing is a way to restart the body and be in touch with the rest of the world. This is evident during tumultuous times. Deep breathing connects the individual to a higher being to allow a healthier mindset during crucial moments in one’s life. It may sound too grandiose, but everyone has done this at one point in their lives – during an argument, a high-pressure incident, a romantic encounter or a grand milestone.


Every breath is a connection to man’s inner being. It creates balance between conscious and the subconscious. Finding this balance creates a state where anything is possible. This state is the optimum time to create a healthy body and a peaceful mind.

Blue Water says drink more

Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues.


Dr. Kevin R. Stone is right on the money as he emphasizes the importance of drinking water. A lot of people take this healthy habit for granted. The importance of drinking water everyday can not be overstated enough. It’s just one one of nature’s blessings that can replenish the body unlike any other substance in the world.


Some say there are better water substitutes. In limited situations, this could be true. However, constantly keeping the body dehydrated (from water) is one of the unhealthiest things to do to the body. Some of the reader would find this unnecessarily redundant. The fact of the matter is that there is a great number of people who prefer to drink soda, coffee, juice, or even alcoholic beverages more than the root of all other liquids – water.


In this aspect, man should see to it that water runs in the body well enough to revitalize, heal, strengthen and improve the quality of his life. Setting this habit  will definitely bring about better health.


Let nature in and refresh the body. Listen to her words and be connected to the rest of the natural world. Find the time to be one with nature.
It is worth it.

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