How's your lower back feeling today? If you're like 80% of Americans, your answer to that question at some point has been "not so hot." Thankfully, a lot can be done to alleviate and prevent low back pain, including simple stretches that address discomfort and build strength. "Just like any other muscle, if I'm going to work on my biceps I'm going to do exercises that use resistance for those biceps," physical therapist Patrick Suarez explained to Popular Science. "We should be doing the same for our low back, as well." Check out the five exercises. — the Nice News team
Featured Story
Decoding Self-Forgiveness: Why It's So Difficult and an Expert's Advice for Releasing Shame
z_wei / iStock via Getty Images Plus
You might be doing the dishes, taking a shower, or walking the dog when it happens: Seemingly out of nowhere, your mind circles back to those deep-seated feelings of shame about a time you wronged someone or felt intense embarrassment. You may even get frustrated with yourself for dwelling, wondering why you can't just let it go. Self-forgiveness sounds simple in theory but can be much harder in practice, and a recent study out of Flinders University has dissected the reasons. Researchers found that forgiving yourself may be an ongoing, nuanced process, better understood as a "mixed emotional experience" rather than a clear-cut one, in which negative feelings may never dissipate entirely. In the article below, we break down the research and offer advice from Fred Luskin, director of the Stanford University Forgiveness Projects, on how to take tangible steps forward when you're stuck in the shame spiral.
What shoe pairs perfectly with your favorite slacks for a day at the officeand transitions seamlessly for a post-work dinner with friends and looks adorable with a cozy fall dress for a weekend strolling around the city? Quince's Italian Leather Lug Sole Loafer. A perfect fusion of fashion and functionality, the distinctive lug sole not only adds a chic touch to your look but also ensures excellent traction for any terrain. Crafted with attention to detail, these loafers feature a classic silhouette with a modern twist, making them a versatile choice for both casual and elevated styles. Now, you just have to decide between the two colors — classic black or chic bone.
"Exercise Snacks" Linked to Improved Strength and Fitness in Adults, New Study Finds
Zorica Nastasic/ iStock
Got five minutes? A new study found that "exercise snacks" — and in this case we're talking about short spurts of physical activity, not nutrition bars — can deliver big portions of health benefits. Researchers analyzed data from more than 400 previously inactive participants aged 18 to 80, most of them women. They performed short, intentional bursts of activity at least twice a day for several weeks, like climbing stairs, walking, doing tai chi, or lifting small weights. They found these "snacks" significantly boosted cardiorespiratory fitness in adults younger than 65, while older adults saw notable improvements in muscular endurance. Adherence to the routine was also strikingly high, with 91% of younger adults and 83% of older adults consistently completing their daily sessions. The approachable alternative to long workouts that are often all too hard to fit into a busy schedule, these bouts of exercise are ones you can do in a pinch and still reap benefits from. But ideally, they pave the way for extended sessions, Dr. Tamanna Singh, director of the Sports Cardiology Center at Cleveland Clinic, told NBC News. "The main takeaway here is that anything is better than nothing, but that does not mean you should just get three minutes of exercise," said Singh, who was not involved in the study. "Use that as a base, hopefully these exercise snacks will make people want to have an exercise meal." Read our list of snackable exercises you can do in just a few minutes.
Environment
Goats Take the Slopes: Vermont Ski Resort Tries "Goatscaping" to Clear Trails and Cut Carbon
Jay Peak Resort
Why use gas-powered mowers to clear slopes ahead of ski season when hungry four-legged friends can do the job? At Jay Peak Resort in Vermont, goats and sheep are helping tamp down overgrown vegetation before the first snow arrives, offering an eco-friendly alternative to traditional machinery. "This year has proven that it can be done and be done successfully," Andy Stenger, director of mountain and base area operations at the resort, told the Associated Press. "They're great employees. They take a lot of lunch breaks, but that's kind of the idea." Lots of "lunch breaks" indeed. The animals are expected to graze about 25 acres over five weeks in a "goatscaping" trial aimed at helping ski resorts reduce their carbon footprints while naturally maintaining the terrain and reducing soil erosion. Special collars track the herd's health and location, ensuring they're both up for the task and staying within safe boundaries. The job doesn't get done as fast, Stenger explained, but what the animals lack in speed they make up for in other ways: "It's a lot of fun to have them on the mountain," he said. See them in action.
Science
"Superwood" Looks Like Regular Timber, but It's Lighter and Stronger Than Steel
InventWood
What's up to 10 times stronger than steel yet six times lighter, and has the potential to make buildings more resilient, sustainable, and earthquake-resistant? It's Superwood — an innovative material that could set a new standard for the construction industry. Developed over the course of a decade by researchers at InventWood, the new-and-improved timber undergoes a chemical treatment to enhance its cellulose content. That involves boiling and hot-pressing it, resulting in a denser material and a higher strength-to-weight ratio than normal wood. Sheer strength aside, Superwood is also moreresistant to dents, fungi, and insects,and it shows promise at having a higher resistance to earthquakes and fires. "It looks just like wood, and when you test it, it behaves like wood, except it's much stronger and better than wood in pretty much every aspect that we've tested," InventWood CEO Alex Lau told CNN, noting that the material's manufacturing carbon emissions are higher than regular wood but 90% lower than steel. Superwood is currently produced commercially for external applications, such as decking and cladding, but researchers foresee it being used internally for wall panels, flooring, and furniture as soon as next year. Looking further ahead, the hope is that the wood could be used to make entire buildings. Watch how Superwood is made.
You likely know a fair amount about Anne Boleyn, the second wife of King Henry VIII who was infamously put to death by her own husband, but what about her sister-in-law, Jane Boleyn? In this historical novel, author Philippa Gregory imagines the thoughts and feelings of the English noblewoman, positioning her as a watchful member of the Tudor family who must focus on her own survival in a time of tyranny and treachery. Exploring themes of betrayal and ambition, it's a "complex portrait" of a woman looking out for herself.
In another instance of who's who — did you know that before Rodgers and Hammerstein became beloved staples of the musical theater world, there was Rodgers and Hart? For 20 years, Richard Rodgers wrote songs exclusively with Lorenz Hart, creating hit tunes like "Isn't It Romantic" and "Blue Moon." The latter lends its name to a new Richard Linklater film detailing Rodgers' defection from his longtime duo to work with a new partner, Oscar Hammerstein. It stars Margaret Qualley as Hart's protégé; Andrew Scott as Rodgers; and Ethan Hawke as the eccentric Hart in what TheWall Street Journal called "the performance of his career."
This Week in History
The First Blockbuster Video Store Opens
October 19, 1985
James Leynse/Corbis via Getty Images
Long before looking titles up on Netflix, a Saturday night of home entertainment typically involved a trip to Blockbuster. The video rental company opened its flagship store in Dallas 40 years ago today, stocking shelves with an astounding 8,000 videotapes that just begged to be browsed through. Founded by David Cook, who formerly worked in the computer software field, Blockbuster had 9,094 locations across the world at its peak. Unfortunately, as times and technology changed, the video giant faced declining business, and in 2010, it filed for bankruptcy. Today, there is one remaining, independently owned Blockbuster in Bend, Oregon, and it boasts over 21,000 movies for visitors to choose from. The story of that store is featured in the 2020 documentary The Last Blockbuster — watch the trailer.
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