Tag Archives: productivity

My lower back routine

Sitting for long periods can definitely cause lower back pain or worsen an existing back problem. The main reason behind this is that sitting is a static posture that increases stress in the back, shoulders, arms, and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs.

I have an old injury and over the years I´ve been trying and adjusting exercises to relief my back pain. This is an easy and quick routine that never fails. It takes 5 minutes and you need no equipment.

I do this routine almost every day, some days twice, after two or three hours in front of the screen. I bet most of you sit for longer than I do, so I think you should save this routine and perform it regularly.

Taking a little time during the day to stretch and relax has an extra benefit: your productivity will increase when you feel your body free of stress. Think about it this way, you take a break when you finish a task to do the next even better. Read more about movement and productivity on Forbes, these guys really care about productivity, right?

Take your lower back seriously and start stretching, often. Remember that stretches should never be forced or cause any pain.

Click on exercise´s name to watch the video. Also, a description on how to perform each exercise is just below the image. Here´s a screenshot.

Lower back routine

Get the full note, free, HERE.

To get the most out of it, I recommend you to create an Evernote account, in case you haven´t done it yet. Please, use my referral link, no extra cost for you, and extra support for me 🙂

Automatically save your activities in Evernote

There are many apps and activity trackers. This picture shows a few:
ifttt fitness services
Even when every app saves your activities, I could think a couple of reasons you should save them in Evernote too.
I have used Withings, Nike+, MapMyWalk, and Strava. In theory, if I want to check my progress, I have to enter every account, and that´s a mess.
I´ve saved all my workouts and activities in Evernote so I have all of them in one place, which saves me a lot of time. Plus, I can edit these notes and add any additional info I want, tags, etc.
Maybe the best part is you don´t need to save your workouts manually. Integration apps like IFTTT or Zapier do it for you, connecting your favorite apps and saving you a valuable time.
As an example, today we´re going to connect Strava to Evernote and Strava and save any new activity.
First, go to ifttt.com and get started.
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You may sign with Google or Facebook.
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This is the dashboard.
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Search for Strava. Authorize IFTTT if needed.
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Click on My Applets -> New Applet
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A New Applet looks like this.
Click on +this
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Choose a service, Strava.
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Choose a trigger,  New activity by you
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Which activity? Any.
Then click “Create Trigger”. We´re almost there.
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Every time you create a new activity on Strava, IFTTT is going to do what?
Click on +that
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Choose action service, Evernote.
Authorize if needed.
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Choose action, Create a note
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We can customize our future notes, title, info included in the note, notebook, and tags.
IFTTT call all these “ingredients”.

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Click on Create action.
Click Finish and it´s done.
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Every new activity will be saved in the selected notebook.
*This post may contain affiliate links from companies or products that I love. If you use this links to purchase a product, I may get a compensation.