10 Reasons You Should Be Eating Turmeric Every Day



Turmeric has been an ingredient in curry for thousands of years, and for some very good reasons. Imparting color and flavor to food may seem like the primary function of the golden yellow rhizome of Curcuma longa, but this spice could have been favored for its health effects. They were well known to the medicine men of yore who used it in many herbal preparations.

Turmeric has a firm place in traditional Chinese Medicine and the Indian system of medicine called Ayurveda. It is liberally used in Asia to treat cuts and wounds and boils on the skin. A paste of turmeric and milk cream is often applied to the face as part of regular skin care. It is supposed to retain the youthfulness of the skin and to ward off acne. Small amounts turmeric powder is added in almost all vegetable and meat dishes. A teaspoon of turmeric mixed in hot milk is sometimes taken as a general tonic or to treat specific health issues.

Now that turmeric is widely available everywhere – and can even be grown at home, here are some very good reasons to include it in your diet:

1. Turmeric aids digestion
This is obviously one of the functions of turmeric as a culinary spice. It generally acts by increasing the secretion of digestive juices, especially bile secretion by the gall bladder. No wonder this spice is liberally used in dishes high in fat.

Children complaining of stomach discomfort are usually given ½ teaspoon of turmeric powder mixed with 1 teaspoon of honey. Apart from this conventional use to relieve gas and bloating, studies have proven that curcumin can be effective in treating indigestion or dyspepsia.

Turmeric is safe for general use, it shouldn’t be used simultaneously with antacids prescribed to lower acid secretion.

2. Turmeric has excellent anti-inflammatory action
The ability of turmeric to reduce inflammation is well documented and exploited in many herbal preparations. Many arthritis sufferers find that including turmeric in their food reduces pain and swelling, and helps them have increased mobility and a better quality of life.

According to a study on a specific Ayurvedic preparation containing turmeric, it was found to be more effective in reducing pain and disability due to osteoarthritis than other conventional treatments. The University of Michigan Health system has assessed turmeric as being superior to commonly prescribed non-steroidal anti-inflammatory agents in relieving pain and stiffness resulting from osteoarthritis as well as rheumatoid arthritis. It is a safer alternative too.

3. Turmeric has high antioxidant activity
Normal metabolic activities within our cells result in the formation of highly reactive free radicals that can do damage to the tissues and organs. They are a common cause of chronic inflammation. Free radicals can even cause DNA damage that triggers abnormal cell growth. Environmental pollutants, exposure to UV radiation, and the many toxins that enter our body through processed foods add to the problem.

Antioxidant molecules that neutralize free radicals are always in high demand and turmeric happens to have high antioxidant activity like many other spices do. Taking turmeric regularly as part of your diet ensures a regular supply of antioxidants.

4.  Turmeric promotes healing of ulcerative colitis
People with ulcerative colitis or irritable bowel syndrome (IBD) often find that their symptoms ease up occasionally, only to suddenly flare up for no apparent reason. It is a fairly common problem seen across cultures, but its relatively lower incidence in Asian populations is often attributed to food habits, including the use of turmeric in curries.

While there is no way of establishing the validity of this claim, clinical studies have shown that people who took curcumin while they were in remission were less likely to have flare-ups, compared to others who were given a placebo. The exact mechanism by which turmeric reduces the frequency and severity of IBD is not clear, but the antimicrobial, anti-inflammatory and immune-regulating properties of the herb could be at work here. 

5. Turmeric improves liver function
Turmeric has always been considered a liver tonic. It improves liver function even in situations where significant degeneration has already occurred. A South Korean study demonstrated this in people who had moderately high levels of alanine aminotransferase (ALT), which is a marker of impaired liver function. After a 12 week period of turmeric administration, their liver function improved and markers of liver damage were lowered.

Turmeric has a protective action against liver cancer, and may even help treat existing tumors.

6. Turmeric helps with cholesterol control
Cholesterol is essential for our body, but we all know excess cholesterol in the blood can clog the arteries and cause atherosclerosis, one of the major risk factor for heart disease and stroke. Turmeric has cholesterol-regulating properties that have been studied extensively. It acts in several different pathways to reduce blood cholesterol, especially the bad kind called low-density lipoprotein (LDL).

When LDL circulating in the blood gets oxidized, it tends to form atherosclerotic plaques that result in the narrowing of arteries. Turmeric has been found to reduce the amount of circulating cholesterol as well as prevent its oxidation. The reduction in blood LDL levels is achieved by increasing liver metabolism, which in turn increases cholesterol uptake from the blood.

Macrophages or blood cells that are meant to clean up the blood often gorge on cholesterol, which renders them useless. The curcumin in turmeric prevents this by suppressing the cholesterol receptors in these macrophages. This prevents them from ingesting cholesterol molecules and turning into macrophage foam cells that further clog the arteries.

Cholesterol control in diabetic patients is a challenge because of lowered liver function. But turmeric helps here by both controlling blood sugar and enhancing liver function.

7. Turmeric improves immunity
Turmeric helps you fight colds and other seasonal infections. Turmeric in milk is often given to children during cold and flu season to increase their resistance to diseases. Antimicrobial properties of turmeric against viruses, bacteria and fungi may be a reason for the protective effect, but its immune boosting action is just as potent.

8. Turmeric increases brain function
Turmeric has been used for ages to improve brain function, but now we have more solid evidence on this property. Curcumin has been shown to increase brain-derived neurotrophic factor (BDNF) that are responsible for the growth and maintenance of nerve cells. High levels of BDNF improve memory, cognitive function, and mood.

9.  Turmeric improves mood and reduces the risk of depression
Mental stress as well as physical ailments contribute to depression, which, by a conservative estimate, affects more than 20% of the population. Antidepressant drugs have become money spinners for pharmaceutical companies, but they are associated with many side effects. Curcumin acts in multiple ways to protect you from depression. In fact, turmeric is the main component of the anti-depressive formulation Xiao Yao San in the traditional Chinese medicine.

The metabolic rate is very high in the brain, which naturally results in the formation of free radicals, but many antioxidants have limited access to the brain because of the blood-brain barrier. Curcumin can cross this barrier and reduce the oxidative stress in the brain. It increases the level of glutathione available for free radical scavenging.

Curcumin regulates neurotransmitters in the brain that helps improve mood. Increasing brain-derived neurotrophic factor could be another way in which turmeric tackles depression.

10. Turmeric counteracts age-related degeneration
Some of the visible signs of aging may be graying of hair, wrinkled skin, and loss of muscle mass, but many internal changes take place simultaneously. Apart from the decline in memory and cognitive function, weakening heart, deteriorating joint health, and gradual loss of hearing and eyesight can decrease the quality of life as we age.

Although the aging process is natural and inevitable, the medical world is focusing on delaying the process. Turmeric has shown promise in this area. Its antioxidant and anti-inflammatory properties help keep the tissues and organs in the body healthy. Curcumin is cardioprotective and neuroprotective. It delays or even prevents degenerative conditions like macular degeneration, cataracts, and Alzheimer’s and Parkinson’s diseases.

When curcumin is administered to middle-aged mice, it increases their lifespan. Regular use of the spice may have a similar effect on people. Lower incidence of Alzheimer’s disease in Asian populations could be attributed to many factors, but a study on people in the 60 to 93 age group has revealed a connection between curry-eating and age related cognitive decline. Another study at UCLA has shown that curcumin helps macrophages to remove the beta-amyloid plaques found in the brain of Alzheimer’s patients.

Some common myths of turmeric use:
Curcumin is identified as the most important active ingredient in turmeric. It is widely studied in laboratory and clinical settings. However, it forms only 3-5% of the spice. That has given the general impression that a turmeric extract with higher concentration of curcumin is essential to provide the health benefits. That is a misconception based on modern pharmaceutical practices.

Modern medicine insists that the more concentrated a substance, the more effective it is. Also, active ingredients in their isolated and purified form are thought to be more potent than their naturally occurring combinations. This is the exact opposite of the theory and the practice behind many natural medicine systems, including Ayurveda and Chinese Medicine that uses turmeric extensively.

There are several other less-known bioactive agents in turmeric, each one bringing their own unique properties to the table. More importantly, their collective or synergic action could be behind the health effects of this wonderful spice. Hence, take turmeric in its natural form by either using pure turmeric powder or small pieces of the fresh or dried turmeric root.

How to eat more turmeric
Knowing the health benefits turmeric may not turn you into a curry lover. Actually, you don’t have to use curry powder at all to derive turmeric’s benefits. Use a quarter teaspoon turmeric powder when you sauté vegetables. It also goes well with eggs. Stir in ¼ tsp. as you beat eggs for making omelets or scrambled eggs. Mix it in your marinade for meat and fish. Add a small piece of fresh turmeric to your smoothies or milk.

How much turmeric do you need to eat every day?
As for dosage, remember the rule of  all spices and herbs: a little goes a long way. For general use, a teaspoonful of turmeric powder in divided doses should suffice. To increase the absorption and bioavailability of curcumin and other active components in turmeric, mix it with black pepper or healthy fats such as coconut oil. 

15 Health Benefits of Basil that You Should Know


Basil is known as a versatile herb in cooking. It can be used in salads, soups, garnishes, roast and more. Basils are easy to find and is full or vitamin and minerals essential to a healthy body. It is full of health benefits and medical uses which makes it a must-have.

Here’re a few health benefits of basil.

Maintains Teeth Health

Basil is a natural antibiotic and antibacterial. Massaging the leaves in your gums will help gum bleeding and treat tooth decay

Against Insect Bites

Apply fresh basil juice on insect bites for instant relief.

Cures Mouth Infection

Chew on a basil leaf to cure infection and mouth ulcers. Chewing on it will also remove bad breath.

Strengthens the Kidneys

Basil is known to shrink and remove kidney stones. Drink basil juice for six months to remove stones daily.

Anti-stress in Nature

Basil is known to lessen anxiety, depression and stress. Chew on 12 basil leaves a day to lessen stress symptoms and boost the mood.

Good for the Heart

Lower your cholesterol level by drinking basil tea or taking basil supplements. Prevent heart problems like stroke, high blood pressure and cardiac arrest.

Cures Sore Throat

Gargle basil leaves extract to get instant relief from sore throat.

Treats Respiratory Disorders

Treat respiratory disorders with a mixture of ginger, honey and basil. These ingredients will help boost immune function and relieve symptoms of respiratory diseases.

Helps You Quit Smoking

Basil curbs the urge to smoke. Chew on some basil when you get the urge to light a smoke.

Cures Lung Disorder

Properties in basil cures lung problems like T.B., side effects of smoking, lung congestion and asthma. Basil is rich in Camphene, Eugenol and Vitamin C that are known to treat lung problems.

Prevents Cancer

Basil is known to help and prevent breast cancer. It also lessens chances of getting tumor cells in the body and growth of cancer cells in the esophagus.

Relieves Frequent Vomiting

Drink honey, basil and ginger mixture to get relief from vomiting.

Protects DNA

Basil can protect our body and cells from ultraviolet rays and free radicals. Basil contains high amounts of antioxidants and phytonutrients.

Excellent for Eyes

Basil is good for eye health. It is high in vitamin A that can prevent sore eyes, night blindness and other eye problems.

Heals Fever and Common Cold

Basil leaves are high in anti-bacterial properties that can treat fevers, dengue, chronic fever and malaria. Boil some of the leaves and drink them to get relief and cure ailment.

Basil is highly regarded in Hinduism and Indian customs because of its significant medical uses and health benefits.

How to Get Rid of Dark Underarms Overnight Permanently



How to Get Rid of Dark Underarms Overnight Permanently: Dark underarms can be an embarrassing situation sometimes if you love to wear sleeveless. Dark underarms are known as common beauty issue of millions of females and girls do such effects to hide their dark underarms or different kinds of products to get rid of them. If you are also looking for some effective and simple way for white underarms, then this article can help you for sure. Here, we are going to mention How to get rid of dark underarms overnight permanently, read the whole article carefully and follow all the specific instructions.

Many women are curious to know that why their underarms are dark. Well, there are many causes available like, using harsh deodorants on your underarms, shaving, using hair removal creams and in some cases after pregnancy effect can make your underarms soft skin dark and hard. Let’s take a closer look at some proven remedies for whitening dark underarms:

How to Get Rid of Dark Underarms Overnight Permanently:


1. Lemon:
Lemon works as a natural cleanser as well as natural bleach. Lemon has a great acidic property as well as it has anti-bacterial and antiseptic properties which are useful for healthy and glowing skin tone. If you want to reduce any kind of darkness from your skin then choose the lemon at first number. It removes the dead skin cells and will provide a light effect to your underarms.

How to use lemon for dark underarms:


  • Cut a lemon into half and rub on your underarms before bathing. After bathing, you can also apply some moisturizer or cold cream. Rubbing lemon on your skin can produce little inflammation, do not worry its natural.
  • Take some fresh lime juice and add some yogurt and turmeric powder and apply this on the affected area.
  • Leave this mask for 15 to 20 minutes then wash it off. Repeat both remedies thrice in a week. It will also reduce the messy smell of sweat.


2. Potatoes:
Likewise lemon, potatoes are also the fine source for removing dead skin cells as well as lighten up the skin tone. Potatoes also work as natural bleach and cleanser and they never irritate your skin like lemons. So, the people who do not want to use lemon they can go for potatoes.

How to use potatoes for dark underarms:


  • Cut a fresh potato in long slices and directly apply these slices on your dark underarms and gently rub it. Then wash it off with normal water.
  • You can also take potato juice and mix some lemon juice in this or you can directly apply this to the affected area, leave it for 10 to 15 minutes then wash it off.
  • Repeat this remedy three to four times in a week and soon you will get the positive results.


3. Cucumbers:
Cucumber is a favorable veggie of summers and you also need to wear the sleeveless attire in summers. So, if you have dark and dull underarms then cucumber can surely help you for that. You can mix both cucumber and lemon together and then see the magic in little time. Cucumber has skin lightning components and it will provide a soothing and cooling effect on your skin as well and you can have this ingredient in your fridge.

How to use cucumber for dark underarms:


  • Take a fresh cucumber bad cut this in round shape and simply apply or rub this on the affected area.
  • Or you can also take some fresh cucumber juice and add some lime juice into it and a pinch of turmeric powder, mix well and apply this on your dark area and massage for 5 to 7 minutes then wash it off.
  • Both remedies are mild for skin so you can repeat this process once in a day.


4. Use Natural Scrubs:
Skin exfoliation can make your skin healthy, glowing and light. Though there are plenty of many scrubs on the market but we will suggest you for natural and homemade scrubs, which are very easy to be made. Home-made scrubs have no harmful chemicals and harsh effects so you can trust them blindly.

How to use natural scrubs for dark underarms:


  • Take 1 tablespoon of brown sugar and add some lime juice to it. Apply this on the affected area and gently massage it on your skin, you can use some water or rosewater between the process. After 5 to 10 minutes wash it off.
  • You can also grind some walnut or any lentil for making a natural scrub. Add some lime juice and a pinch of turmeric powder and massage this on your dark area for 5 minutes.
  • Repeat this remedy twice in a week.


5. Baking soda:
Baking soda is also effective for lighten up the dark skin and its anti-bacterial property helps to kill bacteria also. Baking soda or sodium bicarbonate is a great natural scrub and easily available and quite cheap ingredient but works excellent for dark underarms.

How to use baking soda for dark underarms:


  • Take 2 tablespoons of baking soda and mix some water so you can make a thick paste. Apply this paste to the affected area and wait for 10 to 15 minutes. Then wash it off.
  • Repeat this remedy twice in a week.


6. Milk:
You have been heard many times that bathing with milk can make you white like milk. So why not use this ancient remedy for dark underarms. Milk is a natural moisturizer that includes fatty acids, which is good for your skin.

How to use milk for dark underarms:


  • Take some raw milk and directly apply and massage this on the affected area for 5 to 10 minutes on regular basis.
  • You can also mix some curd and turmeric with milk for better results.


7. Olive oil and coconut oil:
Olive oil and coconut oil both are the fine sources of anti-oxidants and both nourishes your skin well. You can apply both oils separately or can mix together also. You can also mix lavender oil for super fragrance and almond oil as well.

How to use olive and coconut oil for dark underarms:

Take 1 tablespoon of olive oil and an equal amount of coconut oil, mix well and gently massage on the affected area for 10 minutes.

8. Gram flour:
Gram flour or Besan also works great for a dark underarm as well as it’s an ancient remedy for dark and unhealthy skin tone.

How to use gram flour for dark underarms:


  • Take 2 tablespoons of gram flour and add some yogurt, lime juice and turmeric powder. Mix well and apply to the affected area until gets dry, then wash it off.
  • Repeat this remedy for thrice in a week.


9. Banana and honey mask:
Banana and honey both is a popular ingredient for getting a healthy and glowing skin. You can have both at your home and the method is also very simple.

How to use banana and honey for dark underarms:

Take a ripe banana and mash it well and add few drops of honey and apply this for 15 to 20 minutes.
Wash with normal water and repeat this remedy twice in a week.

10. Orange:
Orange is a rich source of vitamin C and includes acidic property like lemon, which is effective for lightening the skin tone and making your dark underarms healthy, white an odor free. Orange juice and orange peel both are beneficial for reducing dark shade of underarms.

How to use orange for dark underarms:


  • Dry some orange peels into the sunlight for 3 to 4 days then grind them and make a fine powder.
  • Take some powder and add some rose water, mix well and apply this paste on the affected area until gets dry. Then wash with normal water.
  • Repeat this remedy twice in a week. You can also apply orange juice to your dark underarms before bathing.

Important Facts to Know About Exercising While Injured

Few things are more frustrating to someone who is enjoying their workout program and having high motivational levels, than suffering an injury. Whether it's a chronic pain just not seeming to go away, or it's an acute injury that happened with one wrong move - in either situation you're left sidelined.

At this point, it's time for you to assess the best manner in which you can move forward. Let's go over a few points to keep in mind...

1. Assess The Nature Of The Injury. First, you need to assess the nature of your injury. If it's a minor injury such as your elbow hurts, you might still be able to do a number of different exercise variations, so this won't keep you out of the gym entirely.

If it's something else like a sprained ankle for instance, this will likely mean total time must be taken away from your sessions.

Evaluate your injury honestly and go from there. Don't push yourself to keep exercising if you know you shouldn't.

2. Think About What You Can Do. If your injury isn't major and doesn't impact all forms of activity, think about what you can do. You will now need to make modifications to your workout program.

It's often best to continue on with your exercise routine if you can for two reasons. First, it ensures the other parts of your body don't get out of shape as you begin to lose fitness.

And second, it'll keep you motivated. For many, if they become sidelined with an injury and take a few weeks off from the gym, their motivation goes out the window and it's hard for them to get back on track again. If you keep going, you'll avoid this entirely.

3. Ease Into It Slowly. Once you do feel like you are ready to start exercising again on your injured area, you need to make sure you do so slowly. Do not pick back up where you left off. Start at half the intensity you used previously and build up slowly from there.

Also be sure you evaluate why the injury occurred. Was it poor form? If it is, unless the poor form is corrected, you will keep seeing the injury happening over and over again. Be sure you make any adjustments as needed.

If you keep these quick tips in mind your injury doesn't need to take you out of the game completely and you can continue on to realize fitness success - even while recovering.

3 Exercises You Can Do With An Adjustable Bench

When it comes to your workout program, getting in as much variety as possible is always a good thing. Not only will it keep boredom at bay, but it'll also help ensure you are constantly seeing progress. The minute your body gets bored with a workout is the minute you might as well stop doing it because you simply aren't getting any further results.

Finding new ways to make use of fitness equipment is one of the best steps to take to liven up your sessions.

Let's go over three different exercises you can do using an adjustable bench...

1. Step Ups. The first great move to start including is the basic step up. This can be done with just your bodyweight, holding a set of dumbbells, or with a barbell resting across your back.

What you'll want to do is simply step up with one foot, bringing the other leg up to match. Then step down, either with the same foot, or with the other. Then reverse sides and repeat.

As you do this, make sure you are constantly thinking of pushing yourself up with your quads and hamstrings, never leaning forward as you complete the exercise.

2. Tricep Dips. The next good move to add into your workout protocol is the tricep dip. To do this one, position your hands just off the edge of the bench, with your feet placed on the ground in front of you. From here, bend your elbows as you lower yourself down into the tricep dip. Pause at the bottom once your elbow is at a 90 degree angle and then press up again to complete the rep.

Continue on until all reps are completed. To advance this one, you can also place your feet up on another bench or an exercise ball.

3. Reverse Leg Raises. Finally, one last super move to start doing using an adjustable bench is the reverse leg raise. To perform this one, incline the bench and then position your body so you are resting chest down on the top portion of the bench. Your hips should be at the very end, legs on the ground.

From here, while holding onto the bench, lift your legs directly up behind you, squeezing your glutes. Lift as high as possible and then slowly lower down again to finish the rep.

Keep doing this until you feel a deep burning in the glute muscles.

5 Benefits of Resistance Training

Resistance training, strength training, weight lifting, or whatever other name it is known by, has a negative connotation in many people's minds. We're too quick to attach lifting weights to excessive muscle development observed in bodybuilders, or to the wrong kinds of people we meet in the gym. Sadly, the effect of this is that the people who need resistance training the most, people like you and I, end up missing out. And we do miss out - big time.

There are lots of benefits to resistance training, aside from just getting bigger muscles. Below, I've listed five of the ones most relevant to pretty much everyone.

Improves bone mineral density - as we age, the density of our bones decreases, which has the effect of increasing our risk of developing osteoporosis and suffering breaks from falls. While there is a big focus on the benefits of calcium for improving bone mineral density, one thing that is constantly overlooked is that bones remodel and rebuild based on external stresses. Resistance training is one of the most effective, if not the most effective means by which bone mineral density can be increased, held steady or rates of decline slowed. The benefits of this are transient, so ongoing loading is critical.

Improving metabolic functioning - we are currently in the midst of an obesity and Type II diabetes epidemic. The solution that springs to most people's minds is to change their diet, but this ignores how the body actually uses sugars. When sugar enters the bloodstream, insulin essentially runs around to muscles and asks if they want any energy - that's one of the key functions of insulin. When we are inactive, our muscles don't want much energy, because they are not using it, so the body converts the excess energy into fat. However, if we are active, and use energy stored in muscles, the muscles will take up sugar in the bloodstream. One of the most effective ways to increase the demand for sugar is to engage in resistance training, specifically trying to move as much weight as possible as quickly as possible. This approach engages fast twitch fibres, which will preferentially use sugars as fuel when trained correctly. Once the muscles have depleted their stores of sugars, the demand for replacement sugars increases - letting insulin do what it is meant to do.

Delays loss of muscle mass - as we age, we lose muscle mass in a process called age-related sarcopenia. The main effect of sarcopenia is that we lose our fast twitch fibres, and keep our slow twitch fibres. The result of this is that our metabolism slows, we lose muscle tone, and worst of all, our risk of falls increases. By undertaking regular resistance training, we can assist the body to maintain muscle mass and slow the rate of loss of our fast twitch fibres. In the long term, this helps us stay leaner, more toned and reduces our risk of falls. And the best part is that the benefits of resistance training are observed in all ages, irrespective of gender and the age at which training started.

Improvements in cognitive functioning - there is a trend to think of the people we see lifting weights all the time as being less intelligent than the rest of the population, but the evidence for the cognitive benefits of resistance training are mounting. There is evidence that regular resistance training can slow down the rate of onset of Alzheimer's and dementia, can improve synaptic functioning, enhance our capacity to complete complex tasks and reduce the risk of depression. All of these can happen just by lifting weights a few times a week.

Reduce the risk of illness - exercising on a regular basis can help to reduce the risk of illness, and in some instances can also help to reverse the effects of some diseases. In particular, there is a trend for resistance training to help improve recovery rates from serious diseases such as cancer and coronary heart disease. In addition to that, auto-immune diseases and disorders, including MS and AIDs can potentially be slowed down exercising with weights
So there we have it - 5 great reasons to rethink resistance training. The benefits listed here are relevant to all of us, because we all face the risks of loss of bone density, muscle mass, metabolic dysfunction, reduced cognitive performance and the longer we live, the greater is the risk of a chronic disease. The great news is that as soon as you start, you get the benefits. So don't wait any longer, get out there and get lifting.

Four Moves To Be Aware Of If You Suffer From Back Pain

If you suffer from back pain, it's important you take caution when doing a number of exercises during a regular workout routine. While these exercises won't lead to back pain if they are done correctly, many individuals often make a few key errors that can send back pain soaring. If you're already prone, it can be very damaging to the existing injury.

Let's go over what these exercises are so you know to be extra careful...

1. Lying Leg Raises. The first is the lying leg raise. This move will put strain on your lower back if at any point you let your lower back lift off the floor.

Now, in order to keep your lower back on the floor, very strong abs are needed. So for this reason, beginners should just avoid this move, especially if back pain is a concern.

As you become stronger, then you can begin incorporating it in your workout. When you do, if you ever feel your lower back lift up, stop immediately and correct yourself.

2. Shoulder Press. Another move to be careful of is the shoulder press. The biggest mistake made here is allowing your lower back to sway. As soon as you let this happen, you'll have a high amount of total weight coming down on your lower back joints as you hoist the weight overhead.

The solution? Think of squeezing your abs and pulling up your hips. By doing so, you'll flatten your lower back, keeping your spinal column in proper alignment. This reduces the total amount of stress being placed on your lower back area.

3. Bent Over Rows. Bent over rows are another problematic exercise. These can be bad because if you let your lower back hunch over slightly, this will create excess strain on your spinal column as well. On the other hand, if you arch your back, you'll again be creating unnatural stress loading patterns.

Keeping your back flat is key. Try and watch yourself in a mirror the first few times you perform this exercise to ensure you are doing it correctly.

4. Deadlifts. Finally, deadlifts are the next move to be extra careful about. Never pull up using your back, but instead, think of squeezing through your glutes and hamstrings. This will help ensure you are using your muscles as you should during this exercise.

Given the amount of weight people lift with this movement, if you aren't careful, you can seriously strain your back joints.

So there you have some key points to know and remember about back pain and your workout program. Take caution. The last thing you want to do is make any pre-existing back injury any worse than it already is.