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3 Exercises To Get You Healthier This Year

Things get worse, health wise, for most of us as we cross the age of 30, especially in the absence of regular exercise. For sure it is impossible to reverse aging, but eating well and exercising for at least 30 minutes a day makes sure that you stay healthy and strong and don’t have to worry about obesity, heart disease, high blood pressure, high cholesterol, type 3 diabetes and other ailments that affect hundreds of millions of people in the developed world.

If you haven’t exercised for a long time, it’s time to get started now! Here are 3 exercises to get you healthier this year.

Squats

The squat is called as the “King of Exercise” and it is for good reason. Squats work out the thighs, glutes and core and are perfect bodyweight exercises – that makes you work against the weight of your own body. You can perform squats without dumbbells or barbells, but it would be more effective to perform squats with resistance such as dumbbells, barbells or a stability ball.

To get started with a squat, stand with your feet shoulder width apart and toes turned outwards. Lower yourself by bending at the knees and slightly at the hips, while keeping your back as straight as possible, as though you are sitting on an imaginary chair behind you. Raise yourself up and stand up straight. That’s one rep. Perform 3 sets of 12 reps.

Pushups

Pushups are the most powerful exercises ever designed. They build strength, stamina and power. Pushups are a perfect workout for the abs, shoulders, arms and the chest. We don’t have to go into detail about how pushups are performed – they are the most common exercises, so most of us will have done them at some point. Just make sure that your body forms a straight line and your hands are not more than shoulder width apart as you perform a pushup. Do 3 sets of 12 pushups.

Bicycle Crunches

Bicycle crunches are really easy to perform, but are very effective at working the abs, hips and obliques. To perform a bicycle crunch, lie with the back on the floor; place your hands behind your head and neck for better support. Now pull in the abs, bend the left knee towards the chest, crunch up and twist, touch the knee with your right elbow. Now without stopping, lower the left leg back to the floor and repeat the movement with the right knee and left elbow. Do this as often as you can without resting. Breathe steadily as you perform the bicycle crunch.

How Massage Can Help With Sciatica Pain

For those who have not yet experienced sciatica pain, count your blessings.

For those of you who have had to deal with mild or severe pain from your sciatica nerve, we know exactly how you feel.

Sciatica pain is not fun, and is not pleasant. Sciatica pain usually comes about with a problem in the lower back where compression occurs in the nerve, which sends pain down the leg.

The sciatica is the biggest nerve in your body, and begins in the lower back and goes down both of your legs.

Symptoms that you may experience include but are not limited to: tingling, numbness, and a pain which is shooting down the leg are all clear indicators that you have possible compression in your sciatica.

So how can massage therapy help when the pain is just too much? Going to see a trained registered massage therapist can help you as the goal in dealing with problems with the back is that a massage therapist can send much needed relief to that area by promoting circulation which will help with releasing the pressure the nerve maybe experiencing.

When you visit your massage therapist, they will work on the major muscle areas that are part of that area, such as: the piriformis, the hamstring muscles, and the glutes, among others.

Often times, muscle overuse by those who are active in running and cycling can cause a trigger point to develop in the piriformis muscles, which can then put pressure on the sciatic nerve, which then causes sciatica like symptoms.

For more serious issues where a disc is the cause of the problem, surgery maybe the only relief.

However, for most people it doesn’t get to that point, and massage therapy is the perfect relief as relaxing the piriformis muscles in most cases cause relief in a short time, and allow you to get back to your normal routine in no time.

When you have sciatica pain, it may seem that there is no relief in sight. Even though the pain is intense, seek treatment as soon as possible. What this will do is allow your massage therapist ample time to diagnose and relieve the tension around the area so you can start to get relief, and pressure off of the nerve as fast as possible.

 

Why You Should Consider Using A Stand Up Desk

We have all heard it many times before, everyone telling us that sitting is not good, especially for long periods of time.

But that seems to be the way the world is going, we sit all day at work, we sit in our cars or on the bus, we sit at home while watching tv on the couch, there doesn’t seem to be an escape from sitting. Or is there?

Health professionals all over the world, as well as study after study have shown that sitting for long periods of time can lead to really bad health problems, such as diabetes and heart disease.

So what can we do about it? Well, more and more people are discovering why standing up is and moving around is such a great thing. The quickest and best thing you can do for your health is look into getting a standup desk for your workplace.

First of all when you use a stand up instead of sit, you are able to access things that otherwise you would have made an excuse not to get up for, such as going to get some water, going to speak to a coworker instead of emailing them, or even going across the room to get some papers.

Now you have no excuse to get up and go, because, well…you are already up!

Next, and probably the biggest reason why you need to start using a stand up desk is health. And that should be priority #1 on your list of whys.

Its know that sitting for just 20 minutes straight increases your chances of heart disease, so by standing up, you reduce your risks.

You don’t have to be reminded is probably another reason why working standing up is such a good reason. A lot of people now are using many different devices that go on the hand to track movement, and give you a subtle vibration or alert if you have been sitting for too long, or you haven’t moved around enough.

Well now, that won’t be a problem, as you are always up and able to move around even in the small area around where your stand up desk is placed.

Another great reason is that you always have a choice to sit down. You see if you have a regular desk, then trying to work while standing up cannot happen as you don’t have the right equipment necessary.

But the opposite is true, if you have a stand up desk, then you can at anytime, put it into a sitting desk and sit and go about your work as normal.

As you can see, there are endless reasons why you need to look into standing up while working, from health to convenience.

What are you waiting for? Your heart is telling you to.

How To Know If You Should Put Hot Or Cold On An Injury

Should you put hot or cold on an injury? This is a question that medical professionals have grappled with for centuries. Most have come to the conclusion that you should use cold for a fresh injury and use heat to relieve the muscle pain due to the injury. Basically, you should never put hot on an injury if there is an inflammation – this will only make the inflammation a lot worse. We expand on these points in this article, so read on for a more detailed analysis.

When Should You Put Cold on an Injury?

Cold is applied to an injury in the form of ice packs. Ice packs are very effective at treating acute injuries as they reduce the inflammation of the damaged tissues considerably. Following an injury, the tissues are likely to be swollen, red and painful. Inflammation of tissues is the body’s way of dealing with an acute injury. Putting cold on an acute injury would bring down the pain due to the inflammation considerably.

When you put cold on an injury, it reduces the bleeding, swelling and the inflammation. It brings down the severity of the muscle pain and reduces the spasms due to the injury. Applying cold numbs the area most affected by the injury and lowers the pain due to the swelling. It prevents the gathering of the excess tissue fluid and hence reduces the stiffness of the affected region.

However, there are times when you should not put cold on an injury. You shouldn’t place ice packs on the injury when you are already shivering from the cold. You shouldn’t place the ice packs in on the neck or the back as they would result in severe muscle spasms which would aggravate the neck pain or back pain.

Cold should not be applied to an acute injury if there is an open wound, burns or blisters on the skin, a nerve has been damaged or when the entire affected area feels numb.

When Should You Put Hot on an Injury?

Let’s begin with when you should NOT put hot on an injury. You should avoid applying heat to an injury if there is an inflammation, as that would make the inflammation even worse and the pain would become unbearable. Never apply heat to an injury when you’re running a high fever and your body temperature is high.

You should not put heat on an injury when the room temperature is already very high and you are sweating. Applying heat to an injury during a hot day in the summer is never a bright idea. Neither is applying heat to the injury after you’ve just exerted yourself physically.

So when should you put hot on an injury? To understand this, it is important to know what heat does. Application of heat helps to alleviate the severity of the muscle pain and stress caused due to an injury.

It calms the nerves and makes the muscle pain easier to tolerate. That’s why heat is usually applied to those suffering from back pain, shoulder ache and neck pain. This works best during the winter, or when it’s cold outside.

Applying heat causes the blood vessels to dilate and stimulates the flow of blood to the affected region. It helps to reduce the muscle stiffness and, soothes the nerves and reduces muscle pain considerably.

Heat should be applied using heat pads, heat lamps or hot water bottles. The best time to apply it is when the muscle pain due to the acute injury is still fresh, not more than two days old. Care should be taken not to apply too much heat as the last thing you want are skin burns, that will make the pain worse and even unbearable.

Conclusion

Hope this article decides the debate on whether you should put hot or cold for an injury. The rule of thumb be followed is, put cold for an injury, and hot for the muscle pain due to the injury.

How To Relax After A Long Day At Work

Had a long, chaotic day at work? How do you feel right now? Mentally exhausted? Bet you wish you could go on a long vacation right now, or that it was Friday evening, not Tuesday night. Well, the human body is not meant for continuous work. Perhaps you will find the tips given here on how to relax after a long day at work useful. Read on!

Take a Long, Relaxing Shower

If you’ve had a particularly tiring day at work, nothing would relax you more than to wash it off – the stress, the arguments, the tension – as soon as you’re home. It is said that water has a relaxing effect on the body, mind and soul. Take a long, relaxing shower, ensure that the water is of the right temperature, wear your most comfortable pair of clothes, hit the couch and watch your favorite show on TV.

Hit the Gym

After 10 hours of sitting at the desk in the office, you may want to get your body moving and engage your pent up energy. Intense physical activity is just what you need. So, hit the gym! Spend around 10 minutes on the treadmill first, that would warm you up for the resistance training exercises to follow. Lift weights; exercise all the main muscle groups –back, shoulders, legs, arms and the core. Or just go for a quick 30-minute run around the neighborhood – that would clear up the mind as well.

Turn Off Your Phone

The last thing you need is for the phone to ring when you’re home. You don’t want to bring work home, so turn off the phone. Make it clear to your coworkers not to call you up with work related issues after office hours. You’ve worked hard enough at the office, and now you deserve a time-off from all the work. After-office hours are to be spent with your family and friends. So make the most of it, turn off the phone as soon as you’re home. Detach yourself completely from work.

Indulge Your Taste Buds

After you’ve had a particularly tough day at work, you’re probably short on energy and need to satiate your hunger. So indulge yourself with something sumptuous and tasty. What’s your favorite food? Is it ice cream? Have a scoop or two, till you’re completely satisfied. How about dark chocolate? It makes for a perfect cheat food, even when you’re on a diet. Replenish your calorie supply with a hearty meal. You need foods that give you energy, so have a plenty of healthy carbs.

Spend a Relaxing Evening with Your Family

Nothing would relax you more than a quiet evening with your partner, a long chat on Skype with your sister or parents or helping out your kids with their homework. Indeed, if you’ve kids, you should consider yourself lucky because kids are the greatest stress-busters, at least when they are young. But never talk to your family about work – just don’t bring work home. Nobody would like that.

Read a Good Book

The value of a good book is often underrated. Pick up an old classic on your Kindle, something you’d read a long while back, which you’d completely forgotten about.  Or pick up the latest bestseller from a popular author. If you’re not a big reader, that’s okay, you can just catch up on your favorite TV show, or watch a great movie on Netflix.

Listen to Great Music

Music can be deeply relaxing. Just go to your room, tune in to your iPod and play something soothing, such as classical music. It is best to stay away from rock music or Hip Hop as that would only serve to aggravate you further. You want to listen to music that relaxes you, not loud music that plays on your nerves.

Foods To Eat To Lost Weight

Are you still struggling to lose weight, despite putting in hours at the gym or on the treadmill? Perhaps that’s because you haven’t been eating right. You can reboot your weight loss efforts with the 9 foods listed here – that are guaranteed to help you lose weight. There is in fact a plenty of research that proves the effectiveness of these foods for weight loss. So, let’s get started with them, right away!

Salmon

Salmon is an excellent source of omega-3 fatty acids that are essential for lower blood pressure and better heart health. Omega-3s boosts metabolism, helps you recover faster after an intense physical activity or exercise and is an excellent nutrition for the brain. Salmon has a very high protein content as well, which makes it a such a great choice as a weight loss food.

Oatmeal

Breakfast is the most important meal of the day and the best way to enjoy your breakfast and lose weight at the same time is to have oatmeal. According to several studies, having oatmeal for breakfast rather than cereal makes you feel fuller and satisfied for a lot longer because of oatmeal’s high fiber content.

Soup

Starting your dinner with soup, either chicken soup or vegetable soup suppresses the hunger pangs and ensures that you don’t overeat later. Plus, it adds little in terms of calories and is a perfect weight loss food.

Lean Meats

Meat is one of the best sources of protein and is essential for building muscles, losing weight, reducing your waistline and a general improvement in health. You should have the leanest cuts of meat at lunch or dinner for maximum effect. Avoid processed meat or fatty cuts.

 Salad

This is really a no-brainer – you should have salad as a snack every time you feel hungry and need something to satisfy the hunger pangs. Salad is a low calorie snack that keeps you full, satiates you instantly and helps with weight loss. Plus, salads are incredibly tasty, especially when you add low-fat cheese to them.

Eggs and Sausage

Having a protein rich breakfast such as eggs and a beef sausage patty ensures that you stay full for the rest of the day. A typical eggs and sausage breakfast gives you 35 grams of protein – which is simply amazing. You need protein to build muscle and lose weight – so have more protein-rich foods and less fatty or sugary foods.

Nuts

Nuts such as almond and walnuts make for the best possible snacks on the run. A study found that having an ounce of nuts a day boosts the body’s production of serotonin, a feel-good hormone, which suppresses the appetite. The most popular nuts for weight loss are almonds, Brazil nuts, walnuts, pistachios, almond, peanut butter and cashews. High serotonin levels also fight stress.

Apples

We don’t have to remind you of the tired cliché, an apple a day keeps the doctor away. But apple is an excellent weight loss food as it blunts appetite and is rich in fiber content. When you have an apple, it sends signals to the brain that you have had enough to eat and suppresses hunger pangs.

Yogurt

Yogurt is great for fat loss, and both Greek yogurt and traditional yogurt are equally good. A Harvard study that tracked over 120,000 people over the years found that yogurt was closely linked to weight loss, more than any other food. Yogurt should be a part of every weight loss diet and great for bodybuilding too, as it is packed with protein.

Back Pain Symptoms And What They Mean

If you’re between the age of 35 and 55, it is very likely that you’ve suffered from severe back pain more than once. Back pain is only next to headaches as one of the most common conditions to affect people. 80% of adults experience back pain at some point in their lives. It is almost as prevalent as common cold.

Indeed, back pain is also one of the most common reasons for people to seek disability benefits from governments and insurance companies. But since back pain is hard to quantify, not everybody who makes a claim succeeds in getting these benefits.

Back pain happens mostly in the lower back area because it bears the brunt of most of our weight. From the structural point of view, back pain is caused when the structures of the back such as muscles, cartilage, bones or spinal cords get affected.

Back Pain Causes

Back pain may be caused by heavy physical work; repetitive work; frequent bending, lifting, pulling, twisting, pushing; static postures and vibrations. Back pain is also caused by psychological factors such as stress, anxiety, depression, job dissatisfaction, cognitive dysfunction and so on. At its worst, the pain can aggravate with coughing and sneezing or even with minimum movement. Numbness and a tingling sensation in arms and legs can be felt as well.

Back Pain Symptoms and What They Mean

As said earlier, most people experience back pain at some point in their lives. The back pain symptoms depend on the part of the back affected by the pain.  Let’s look at the common back pain symptoms…

Lower Back Pain Symptoms

Lower back pain is the most common type of back pain as the lower back carries much of the body’s weight. The pain is concentrated in the lower back, but can also affect the front, sides and back of the legs. It develops over many years and is mainly caused due to bad posture. The pain can appear all of a sudden, perhaps because of twisting or heavy lifting and can become unbearable. The pain is at its worst at night and appears when one makes sudden body movements.

Upper or Middle Back Pain Symptoms

Upper or middle back pain affects the thoracic spine, which extends from the base of the neck to the bottom of the rib cage. The pain can appear as burning, sharp or dull and when it occurs the muscles may feel stiff or tight. Upper back pain can be caused by trapped or injured nerves. The upper back pain also affects the arms, legs and chest.

Sciatica

Sciatica is characterized by pain in the lower back, which extends to the buttocks and legs.

Slipped Disc

Slipped disc is caused due to the rupturing of the spine which allows the gel inside the discs to leak out and irritate the sciatic nerve, which causes unbearable pain that extends from the lower back to the legs.

Ankylosing Spondylitis

Ankylosing spondylitis causes severe back pain symptoms which lead to a lot of pain in the lower back, the sacroiliac joint (which connects the pelvis to the spine), buttocks and the neck.

How is Back Pain Treated?

There are several simple remedies for back pain that can be tried at home. But if the pain is really quite severe, it should be treated by a medical professional. Back strain or back sprain can be treated with cold compresses, anti-inflammatory medications and a plenty of rest. Physical therapy is advocated as well. Other treatments include ultrasound therapy and narcotic pain medications. Surgery is used as a last resort when the pain is really quite unbearable.

Stretching Exercises To Do While At Work

Of course it may seem weird to your coworkers to peak over to your desk and see you there, doing these interesting stretches, but that should be the least of your worries.

You see, what you are doing right now, sitting there, sitting still, and not moving at all, is so bad for your health. And not only that, its how you are sitting there, and how you are doing things that put so much strain on your body that its time you do something about it.

Remember, its all about keeping your body moving. Its often times easier said than done at the workplace, but from a long term health point of view, this is imperative to your long term health and well being.

Lets get started with some great stretches you can do, simply by staying at your desk and getting up every so often.

1. Stand Up And Then Sit Down

This may seem easy enough to do, but the point is to actually do it without using your hands. This is a great simple stretching exercise to get the blood flowing. You can do something like this even while you are on the phone. The point here is to get movement in your muscles, and is great because you don’t have to go anywhere. The up and down motion is made even more difficult because you are just using your entire body to raise and lower yourself, not by not using your hands to help you, you are taking advantage of multiple muscle groups.

2. Get Rid Of The Chair For An Exercise Ball

You have seen them all over, people sitting on these big colourful balls instead of an ordinary everyday chair. But the fact is, these exercise balls are a great way to help the back, buttocks, and leg muscles all engage in trying to keep you balanced and upright. You are not relying on the chair to help you up, and because of this, you don’t get into the bad habits of slouching over and sitting in awkward and bad for you sitting positions.

Its tough at first to get used to, but once you try it out for a week or two, you will get the hang of it and start to appreciate how it helps your entire core muscles to get more firmer and stronger. You will also start to notice your abs muscles become stronger as well. Go ahead, they are not that expensive to get by so easy to set up.

3. Release Neck Tension By Shrugging Your Shoulders

Take a deep breathe and start to shrug your shoulders, you will want to lift them up high so that they go up to your ears. Hold this position, and then slowly release and drop them back to their normal position.

This is a great stretching exercise for your neck and shoulders, so you will want to repeat this about 3 times to get the maximum beneficial effects.

Another part to this stretch is to slowly shake your head from left to right 3 times as well, this will help release some more tension and get the muscles in that part of the neck to also stretch out and relax as well. Go up and down and side to side to get the full maximum stretch.

4. Do Air Circles With Your Hands

This is a great exercise to get your upper body moving. Most of the day if you are on the computer for that matter, you are doing a lot of typing and mouse movements that don’t allow you to raise your hands up that very often.

The first thing you want to do is clench both of your fists, and then stretch both hands out and in front of you. You then want to make circle shapes in the air. Do this in one direction the first time, about 10 to 15 times. Then go the opposite direction for another 10 to 15 times, and then when you are done both directions, shake out your hands.

A thing to remember after learning all of these new stretches is to keep your body moving. Sitting all day is not good for you by any means, and the point of these exercises is to get you to move your body and get your muscles firing so that you are not stagnant all day long.

Why Standing Up Every 20 Minutes Is So Important For Your Health

Have you tried standing up every 20 minutes from your desk while at work? As unbelievable as it sounds, doing so would cause a remarkable increase in your productivity. In fact, there are studies that show how standing up every now and then improves your blood flow, decreases your chance of diabetes and heart disease.

Gretchen Reynolds is a New York Times columnist and the author of the book, “The First 20 Minutes,” where she explains the benefits of standing up every 20 minutes. Ms. Reynolds explains the detrimental effects of a sedentary lifestyle that most people in the modern world have, sitting at the desk for hours at a stretch.

The human body was not meant for sitting, it was built for movement. As soon as you sit down at your desk, the electrical activity slows down to a great extent and you burn just 1 calorie a minute. When you walk, you burn 3 calories a minute.

If you’ve been in a job that involves standing most of the time and have recently switched to a desk job, then it takes just 5 days of work at your new job before there is an increase in the bad cholesterol and triglyceride levels, and insulin resistance. This puts you at a serious risk of getting diabetes.

It doesn’t take long for things to get worse – in fact your muscles begin to atrophy within 2 weeks of shifting to the desk job, and your maximum oxygen consumption gets reduced as well. You have no doubt observed career desk jockeys running out of breath when going up the stairs. It can happen to you too, if you stay stuck at the desk job for too long.

In fact, after a year at the desk job, women begin to lose 1% of their bone mass, and experience a significant increase in weight and cholesterol levels. After a few years at this, you will be at a serious risk of heart disease, not to mention prostate cancer and breast cancer.

But that doesn’t mean you should go back to a job that involves standing. Avoiding the negative effects of a desk job involves doing something as simple as standing up every 20 minutes at work, every day.

Even if you can’t take a bathroom break or go for a quick walk, if you make it a habit to stand up every 20 minutes for a minute or two, before sitting again – that will have a most amazing effect on your health. To help you get started, you can set a 20 minute timer on your smart phone.

Also, standing up every 20 minutes improves your productivity at work as it helps you to set up 20-minute targets to accomplish. In fact, this is similar to the famous Pomodoro Technique, wherein in you work for 30 minutes and take a break for 5 minutes. You can incorporate that into your routine if you like as well – work for 30 minutes, take a break, stand up, walk around for 5 minutes and then get back to work.

Standing up every 20 minutes is the easiest way to counter the negative effects of sitting in one place for too long. It increases your fitness levels, refreshes the mind, and makes you more enthusiastic about the work to be done.

It’s really quite simple – just stand up every 20 minutes! Also, be sure to take the stairs rather than the escalator, park your car as far away as possible from the office so that you can walk more, and go for a quick walk during your lunch break. These are some of the simplest things you can do for your health.

Exercises To Help You Strengthen Your Back

Many people who spend much of their day at desk jobs tend to suffer from back pain at some point. Any back pain is really hurtful and makes it hard to sit at the desk for hours. The best way to prevent back pain from occurring is to exercise regularly. Simple, regular exercise strengthens the muscles, protects the spine and supports the back.

But not just any exercise would work – to combat back pain, you will need to choose the right exercises that strengthen the back muscles and increase flexibility. There are three types of exercises that help fight back pain more effectively.

Cardiovascular Exercises: Cardiovascular exercises build up muscular strength and stamina and help with your overall fitness. However, it is important to do this right, so that the back doesn’t get hurt. So, it’s better to stick to simple cardiovascular exercises such as walking, jogging, swimming and cycling.

Exercise that Strengthen the Core Muscles: There are exercises such as Pilates and yoga that strengthen the core muscles, especially those around the stomach, hip area, back and leg. These exercises support and protect the spine; keep the back strong and prevent back injury.

Stretching Exercises: Stretching exercises improve the back’s flexibility. The key to these exercises is to stretch slowly and to avoid any unexpected movement. Never push the body harder or faster than what’s needed.

There are several other back strengthening exercises as well, which you should make a part of your daily exercise routine. Let’s look at 3 of the most effective ones.

Hip Bridge

This exercise is recommended for those who spend a lot of time sitting at their desk, which puts excessive pressure on the spine.  This exercise stretches the hip flexors, stabilizes the spine and strengthens the abdominal muscles. To perform a Hip Bridge, lie on your back, with your feet flat on the ground and hip-width apart. Keep your arms relaxed and knees bent. Now, squeeze your buttocks even as you lift your hips at the same time, creating a straight line from the shoulders to the knees. Hold in the position for a count of 3 and then lower yourself slowly. Do 10 to 12 reps.

Bird Dog

Bird Dog improves muscle balance and coordination. It stabilizes the spine, tones the glutes, hamstrings and the upper back and tightens the abs. To perform this exercise, be on all fours, with knees wide apart and under the hips, with hand flat and shoulder width apart. With the spine completely neutral and avoiding arching the back or rotating the hips, extend the right leg back and left arm straight forward. Hold for a count of 3 and repeat on the other side. Do 6 reps on each side.

Side Plank

Side plank is one of the most effective exercises for the back that builds great strength and endurance in the core. It offers excellent support to the lower back and helps to keep it stable during physical activities that require movement in the hips or the back. It is easy to perform this exercise, just lie on your right side, while maintaining a straight line from the head to the feet, and rest on your forearm. Your elbow should be directly under the shoulder. Now, slowly contract the abdominal muscles and lift the hips off the floor at the same time, while maintaining the straight line at all times. Hold the position for around 30 seconds and then lower. Repeat the same on the other side. Do 3 reps on each side.

Before getting started with any back exercise, consult with a doctor or a physiotherapist, and ask them to create a training routine that’s suitable for your needs.