In an industry where suicide rates are four times higher than the national average, Sonya Bohmann, Executive Director of the Construction Industry Alliance for Suicide Prevention (CIASP), is on a mission to change the narrative. In this interview, Bohmann discusses the critical factors behind the crisis and the strategies CIASP uses to make mental health resources accessible to workers.
Alexis Nicols: When we spoke with Stuart Binstock, he told us that the suicide rate in the construction industry is four times higher than the national average. That’s staggering. What are some of the key factors contributing to this crisis?
Sonya Bohmann: Absolutely, the numbers are alarming. There are many risk factors unique to construction. The work itself is very taxing on the body, which leads to a lot of chronic pain. Workers often self-medicate to deal with it, whether through prescribed or non-prescribed substances. Substance use or misuse is a major co-factor, and sometimes, it’s hard to tell if a death was from overdose or suicide.
In addition, the nature of the work can be unstable. You might not know where you’re working from one job to the next, and there’s isolation because workers are often far from home and their core support systems. We also have a lot of veterans in the industry, and while construction is a great segue from active military service, veterans bring their own risk factors.
AN: How has the COVID-19 pandemic impacted suicide rates in the construction industry? Did it exacerbate the crisis?
SB: COVID has definitely had an impact. On one hand, it increased anxiety, depression, and isolation, which have contributed to the rising numbers. But on the other hand, the pandemic has also opened up conversations about mental health in ways we hadn’t seen before. So, while the numbers are going up, we’re also talking about it more, allowing us to address it head-on and hopefully reverse the trend faster.
AN: One could say that the rise in reported suicides is due in part to the increased awareness and open conversations post-pandemic.
SB: Yes, absolutely. The increase in conversations has likely contributed to a higher reported number of cases, but that’s also a good thing. The more we talk about it, the more we can do something about it.
AN: Let’s talk about prevention. What is the Construction Industry Alliance for Suicide Prevention (CIASP) doing to help?
SB: CIASP offers a lot of resources, and we’ve worked hard to make them accessible to everyone, regardless of whether they’re union or non-union. We’ve translated everything into Spanish since that’s the second most spoken language in construction, and we’ve made sure the translations are not only accurate but culturally relevant. We also offer toolbox talks, and we’ll even do company presentations. One of our best tools is the Needs Analysis, which helps companies evaluate where they stand on mental health and suicide prevention and what gaps they need to address.
AN: Can you tell us more about the pathway model you’re developing?
SB: Yes, the pathway model is something we’re really excited about. We’ve gathered a think tank of industry professionals to build a comprehensive guide covering all stages of the mental health journey, whether someone is coming in at the awareness stage, during an incident, or even postvention. We want it to be a one-stop resource for everything you need in one place, so you’re not overwhelmed by the countless online options when trying to figure out what to do.
AN: Does CIASP have a crisis support system in place for workers who are in immediate danger?
SB: We don’t run a crisis line ourselves because that’s a very complicated process. However, we refer people to 988, which is available in the US and Canada. We also offer an anonymous mental health screening on our website through MindWise. This allows people to take a quick quiz and get a sense of whether what they’re feeling is normal or if they might need help. It’s not a diagnostic tool, but it gives people some control and anonymity, which can be comforting.
AN: That’s great. How are construction firms at the top integrating these mental health practices into their leadership?
SB: After COVID, we’ve definitely seen an increase in interest from leadership. Companies are inviting us to speak not just during key months like September for Suicide Prevention Month but throughout the year. We’re about to hit 20,000 people, which we’ve reached directly through presentations. One success story comes from a large construction company in Texas that created a mental health champion program. The CEO kicked off the meeting by sharing that he goes to therapy every week and encouraged others to do the same. That kind of openness from leadership makes a huge difference.
AN: That vulnerability from leaders must be so critical in reducing the stigma around mental health, especially in a male-dominated industry like construction. What should colleagues and coworkers look out for in terms of warning signs?
AB: Warning signs generally fall into three categories: what people are saying, how they’re acting, and outside factors affecting their lives. They might say things like, “I don’t want to be here anymore,” or, “My family would be better off without me.” Behavior-wise, the challenge in our industry is that warning signs sometimes masquerade as performance problems. They might be quicker to overreact, have decreased problem-solving abilities, or seem present but not engaged in their work. This is what we call presentism.
There might also be external factors that could indicate they’re struggling. Is there a recent loss? Contagion is very real, and you are more likely to have suicidal ideation if you’ve lost someone to suicide. Is that person going through a divorce, or do they have someone who is unwell in their family? What other things are happening in their lives that can put them in a position of not being under the hard hat and fit for duty? It’s important to remember that what might look like a performance problem could be a mental health issue.
AN: That’s such valuable insight. Looking ahead, what are CIASP’s primary goals for the future?
SB: Our primary focus is on rolling out the pathway model and continuing to expand our resources to make sure they’re accessible to everyone in the industry. We’re also ramping up learning opportunities, whether through presentations, webinars, or blog posts. Ultimately, we want to ensure that no matter where someone is on their mental health journey, they can access the tools and support they need. We want workers to know that it’s OK to not be OK.
If you or someone you know is in crisis, use the following emergency contacts:
Construction work is physically demanding, often pushing workers to their limits with heavy lifting, repetitive motions, and long hours on their feet. Understanding pain is crucial for those in the industry because it’s the body’s signaling that something might be wrong. Ignoring these signals can lead to serious injuries, making it vital for construction workers to know when pain is more than just part of the job.
Quick look
Pain is an essential warning system, signaling when something’s wrong; understanding and acting on these signs can prevent long-term injury in construction work.
Common issues in construction include back pain, joint strain, and numbness; recognizing these signs early can help avoid conditions like herniated discs and nerve damage.
Ignoring pain can lead to decreased productivity, further injury from overcompensation, and chronic musculoskeletal disorders (MSDs), which account for 77% of work-related injuries in construction.
Effective pain management strategies include physical therapy, ergonomic tools, proper lifting techniques, and regular stretching. Knowing when to seek professional help ensures early intervention and sustained health.
How does pain work?
Pain is your body’s built-in alarm system, designed to protect you when something isn’t right. When you experience pain, your nerves send signals to your brain, letting it know there’s an issue—whether it’s a cut, strain, or something more serious. It’s the body saying, “Hey, pay attention to this!”
“I’ve asked patients in construction, ‘How long have you been experiencing this pain?’ And I found it it’s been two or even five years,” says Dr. Michael Horowitz, owner and founder of Vancouver Orthotic Clinics and Hycroft Chiropractic & Massage. “It doesn’t take long for small aches and pains, which are incredibly common, to become bigger aches and pains. We talk a lot about ’wear and tear,’ which is essentially use and abuse of the body over a period of time.”
There are two types of pain: acute and chronic. Acute pain is how you feel right after an injury, like pulling a muscle or hitting your thumb with a hammer. It’s sharp, sudden, and usually disappears after your body heals. “The problem with something new is there is a lot of inflammation, and that can lead to a ‘showstopper’ moment,” says Dr. Horowitz. “It’s a volcanic flare-up, where all of a sudden, you really can’t move or push through it. You can only ignore discomfort and pain for so long.”
Chronic pain, on the other hand, is defined as lasting longer than three months and usually points to a deeper issue. “You can also have situations called ‘chronic current’; recurring episodes of chronic pain or repeat episodes of acute exasperations of an original injury,” says Dr. Horowitz.
Common types of pain in construction
Working in construction means your body goes through a lot, and certain types of pain are more common than others. Here are a few frequent pain types you might encounter on the job, along with what they could be telling you:
Back pain is one of the most common issues in construction, often caused by lifting heavy materials or awkward postures. If not appropriately addressed, back pain can be a sign of muscle strain, a slipped disc, or even long-term spinal issues.
Knees, shoulders, and elbows take a beating in construction, whether from constant bending, lifting, or using tools. Joint pain might point to wear and tear, inflammation, or the early stages of arthritis.
Overstretching, overuse, or sudden movements can lead to muscle strains, especially in the arms, legs, and lower back. While these strains usually heal with rest, recurring strains could mean your body isn’t getting enough recovery time or you’re not using proper techniques.
Repeated use of tools like hammers and drills can lead to pain in your wrists and hands. This might indicate conditions like carpal tunnel syndrome, which results from nerve compression due to repetitive movements.
Holding heavy materials overhead or working in awkward positions can cause neckand shoulder pain. This pain might indicate strained muscles, nerve issues, or even early signs of a rotator cuff injury.
Warning signs you shouldn’t ignore
Certain types of pain are more than just part of a tough day on the job—they can be red flags of bigger problems that need attention. Here are a few warning signs you should never ignore:
1. Sharp, sudden pain
If you feel a sudden, stabbing pain during lifting or bending, especially in your back or joints, stop what you’re doing immediately. This could indicate a pulled muscle, torn ligament, or slipped disc. For example, if you’re carrying a heavy load and feel a sharp pain in your lower back, it’s time to step back and reassess before causing further damage.
2. Pain that doesn’t go away with rest
If you’ve rested or taken time off and the pain is still there—or even getting worse—it’s a sign that something more serious might be happening. Persistent knee pain after repetitive kneeling or squatting could mean early signs of a joint problem like tendinitis or arthritis.
3. Numbness or tingling
Numbness or a tingling sensation, especially in your hands, feet, or legs, isn’t just uncomfortable. “Numbness or tingling could be paresthesia, an abnormal sensation in an extremity,” Dr. Horowitz says.” A tingling or prickling sensation could also signal nerve damage. For example, if you’ve been using a jackhammer and notice tingling in your hands that won’t go away, it might point to carpal tunnel syndrome or even nerve compression.
4. Swelling, redness, or heat
These symptoms, especially when they show up around a joint or injury site, could be signs of inflammation or infection. If your elbow or knee suddenly swells up after a long day of repetitive movements, it’s time to take it seriously and seek help.
5. Loss of range of motion
If you find it hard to move a joint or body part like you usually would—whether it’s your shoulder after lifting or your back after bending—this could be a sign of a more significant injury, like a torn muscle or ligament.
The risks of ignoring pain on the job
While “sucking it up” might seem like a way to power through the day, it can lead to serious consequences. Untreated pain not only puts your health at risk but can also affect your productivity and safety at work. First, there’s the potential for long-term injuries. What might start as a simple strain or discomfort can become a chronic issue if left untreated. For example, lower back pain, a common issue in construction, can escalate into conditions like herniated discs or permanent spinal damage.
According to the National Library of Medicine, musculoskeletal disorders (MSDs) account for 77% of all work-related injuries in the construction industry. These types of injuries often develop from overexertion and repetitive motion—things that could be avoided by addressing pain early.
Another significant risk is decreased productivity. Pain makes it harder to focus, slows your movements, and limits your ability to perform at your best. A worker struggling with untreated pain might take longer to complete tasks or make more mistakes, affecting individual performance and slowing down the entire project.
Perhaps even more concerning is the increased risk of further injury. When you ignore pain, your body compensates by shifting how it moves. For example, favoring a sore knee might put more strain on your other leg, leading to further injury. In fact, workers who experience musculoskeletal pain are more likely to suffer secondary injuries due to overcompensation or improper movements. Minor issues are much easier to manage before they become significant problems that could take you off the job for weeks—or permanently.
Pain management strategies for manual laborers
Managing pain in construction doesn’t have to be complicated, but it does require attention and the right strategies. Here are some practical methods to help address and manage pain so that you can stay healthy and productive on the job.
Physical therapy: Physical therapy is one of the best ways to treat and manage pain. A physical therapist can provide targeted exercises to strengthen weak areas, improve flexibility, and promote healing. Regular therapy sessions can also help prevent future injuries by correcting poor movement patterns that cause strain in the first place.
Ergonomic tools: The right tools can make a huge difference in reducing pain. Ergonomically designed tools minimize strain on your body, especially wrists, hands, and shoulders. For example, tools with cushioned grips or lighter materials can help reduce pressure on joints, preventing issues like carpal tunnel syndrome or repetitive strain injuries.
Proper lifting techniques: Many construction workers experience pain from lifting heavy materials incorrectly. Always use your legs—not your back—when lifting. Bend your knees, keep the load close to your body, and avoid twisting your torso while carrying heavy objects. Lifting safely reduces the risk of back pain and helps prevent long-term damage to your spine.
Stretching and mobility exercises: Staying flexible is critical to avoiding muscle and joint pain. Incorporating regular stretching and mobility exercises into your routine can help prevent stiffness and keep your body limber. Focus on stretches for your back, shoulders, and legs, which tend to take the brunt of the work in construction.
Take breaks: It’s easy to get caught up in the workflow, but taking short, regular breaks can help prevent pain. Overexertion is one of the leading causes of injury in construction, and taking the time to rest your muscles and joints can prevent strain from building up.
Dr. Horowitz advises against medicating a problem. “Pain meds work in the short-term, but they’re very temporary,” he says. “You push your body through those next 12 hours, and then the problem is now five times as bad. Medications numb the sensation of pain, but they don’t solve the problem. We call this the ‘weekend warrior’ syndrome when people are medicating themselves so they can do something, and then they pay the repercussions on Monday.”
Preventive steps to avoid common pains
The progression of pain can be slow. “The problem with discomfort is that it’s manageable in the beginning, and it doesn’t typically stop you from doing anything,” Dr. Horowitz says. “Everything starts with tension and stress. And the stress could be standing for long hours. It could be heavy lifting. It could be walking, standing, etc. Discomfort in the body can only last so long when there’s continued tissue overload through occupational stress, and that’s when you develop pain syndromes.” He highlights several precautionary steps construction workers can take to mitigate and prevent pain.
Warm up before work
Just like athletes warm up before a game, construction workers should take a few minutes to prepare their bodies for the day. A light warm-up can get the blood flowing to your muscles, reducing the chance of injury from sudden movements.
Wear proper footwear
When you’re on a site, you have to wear CSA-approved footwear to prevent foot injuries. Investing in high-quality work boots with good arch support can help prevent foot, knee, and back pain. However, many workboots are flat, with little to no arch support. Dr. Horowitz recommends an assessment of your foot alignment. “Let’s determine if your foot, or if your shoes, or if your boots need a custom insole that will enhance shock absorption,” he says, recommending compression socks to improve circulation and prevent blood pooling.
Stay hydrated and eat well
Proper hydration and nutrition can help manage pain. Muscles need fluids and nutrients to function properly, and dehydration can lead to cramps and increased muscle soreness. Drink plenty of water and eat a balanced diet to support muscle recovery.
When to get professional help
If you’re experiencing any of the following symptoms, it’s a good idea to consult a doctor or specialist to prevent a minor issue from turning into something more serious:
Pain that doesn’t improve with rest: If you’ve taken time off, tried home remedies, or adjusted your work habits, and the pain persists, it’s time to see a professional. This is especially true for pain that lasts longer than a week or two.
Numbness, tingling, or weakness: These signs of potential nerve damage shouldn’t be ignored. Whether it’s in your hands, feet, or another part of your body, numbness or weakness can signal something more serious that requires medical attention.
Pain accompanied by swelling, redness, or heat: These symptoms can indicate infection or inflammation that might need immediate treatment. If the area around the pain looks or feels different, consult a doctor immediately.
Limited range of motion: If you can’t move a joint or part of your body as you usually would—especially if it’s affecting your ability to work or perform daily tasks—it’s time to check it out.
Pain that disrupts your sleep or daily activities: If the pain is so intense that it keeps you up at night or makes it difficult to function during the day, don’t wait. Addressing the problem early can prevent further damage and get you back to feeling normal faster.
The bottom line
Pushing through pain might feel like part of the job, but it’s important to recognize when your body is telling you something isn’t right. Ignoring pain can lead to long-term injuries, decreased productivity, and even put you at greater risk for further harm.
The best time to seek help? “Yesterday,” laughs Dr. Horowitz. “I like to promote spinal hygiene: physical activity outside your day job, regular stretching, and chiropractic checkups. If you buy a car, you want it to last as long as possible. You’re going to take it for oil changes. You’re going to check the brakes every so often. You’re going to rotate the tires. The human body is no different. We certainly want to last a good 70, 80, 90, 100 years if possible, and the only way to do that is to maintain ourselves.”
Taking a proactive approach to pain management can help you avoid serious injuries and ensure you can continue working at your best, day in and day out.
Like this and want more? Subscribe to our weekly newsletter for more tips and tricks for staying healthy and safe on the job.
Inflammation is a natural process that helps the body heal from injury or infection. However, when it becomes chronic, inflammation can lead to serious health issues such as heart disease, diabetes, and arthritis. Diet is a major factor in managing inflammation; certain foods can help reduce inflammation while others can worsen it. Anti-inflammatory foods like berries, dark leafy greens, and dark chocolate are rich in nutrients that help fight systemic inflammation.
Top 10 anti-inflammatory foods
1. Berries
Berries, such as strawberries, blueberries, and raspberries, are packed with antioxidants, particularly anthocyanins, known for their anti-inflammatory properties. These compounds help reduce inflammation and lower the risk of heart disease and certain cancers.
How to get more: Add them to smoothies, oatmeal, or eat them as a snack.
2. Dark, leafy green vegetables
Vegetables like spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals, including vitamin C, which helps combat inflammation. They are also high in fiber, which supports gut health and reduces inflammation in the digestive tract.
How to get more: Use them in salads, stir-fries, or add them to smoothies for an extra nutrient boost.
3. Spices (ginger, turmeric, etc.)
Certain spices, especially ginger and turmeric, are powerful anti-inflammatory foods with potent anti-inflammatory effects. Turmeric contains curcumin, which has been shown to significantly reduce inflammation, while ginger helps to inhibit the production of inflammatory markers in the body.
How to get more: Add fresh ginger to tea, smoothies, or stir-fries, and use turmeric in curries, soups, or as a seasoning for roasted vegetables.
4. Fatty fish
Cold-water fatty fish like salmon, mackerel, anchovies, and sardines are excellent sources of anti-inflammatory omega-3 fatty acids. Omega-3s help to reduce levels of pro-inflammatory proteins and lower the risk of heart disease and other inflammation-related conditions.
How to get more: Grill or bake fatty fish for dinner, or add canned sardines or salmon to salads and sandwiches.
5. Avocados
Avocados are rich in heart-healthy monounsaturated fats, fiber, and antioxidants, all of which help fight inflammation. They contain compounds like carotenoids and tocopherols, which are associated with a reduced risk of cancer and other inflammatory conditions.
How to get more: Spread avocado on toast, add it to salads or smoothies, or enjoy it alone with seasoning as a healthy snack.
6. Broccoli
Broccoli, along with other cruciferous vegetables like Brussels sprouts and kale, is a potent anti-inflammatory food. It contains sulforaphane, an antioxidant that helps reduce inflammation by lowering cytokines and NF-kB, molecules that drive inflammation in the body.
How to get more: Steam or roast broccoli as a side dish, add it to stir-fries, or blend it into soups for a nutrient-dense meal.
7. Green tea
Green tea is loaded with antioxidants, particularly epigallocatechin-3-gallate (EGCG), which has strong anti-inflammatory properties. Research suggests that EGCG can help reduce cellular inflammation and protect against diseases such as heart disease, cancer, and Alzheimer’s.
How to get more: Enjoy a cup of green tea daily, or use matcha powder in smoothies for a concentrated antioxidant boost.
8. Mushrooms
Mushrooms, especially shiitake and portobello, are rich in phenols and antioxidants, offering significant anti-inflammatory benefits. Their compounds help protect against cell damage and support immune function.
How to get more: Add mushrooms to soups and pasta or roast them as a side dish.
9. Grapes
Grapes, particularly red and purple varieties, are packed with anthocyanins and resveratrol, antioxidants that help fight inflammation. Research shows that resveratrol can protect against inflammatory diseases like heart disease and diabetes.
How to get more: Eat grapes as a snack, add them to salads, or enjoy a glass of red wine in moderation.
10. Dark chocolate
Dark chocolate is a delicious treat with powerful anti-inflammatory effects, thanks to its high content of flavanols. These compounds improve blood vessel function and reduce inflammation, potentially lowering the risk of heart disease and diabetes.
How to get more: Choose dark chocolate with at least 70% cocoa content and enjoy it as an occasional treat, or add cocoa powder to smoothies and desserts.
The problem with inflammation
Inflammation is a natural response of the immune system to injury or infection. It helps the body heal and fight off harmful agents. However, the problem arises when inflammation becomes chronic. Unlike acute inflammation, which resolves quickly, chronic inflammation can persist for months or years. This prolonged state of inflammation is linked to a range of serious health issues, including heart disease, diabetes, cancer, and autoimmune disorders. Chronic inflammation can damage healthy cells, tissues, and organs, potentially leading to long-term harm and increased disease risk.
What contributes to inflammation?
Several internal and external factors contribute to chronic inflammation. Lifestyle choices, environmental irritants, and untreated health conditions can all lead to persistent inflammation in the body. When these irritants remain over time, the immune system stays in a constant state of alert, which can cause long-term harm and increase the risk of diseases like diabetes, heart disease, and cancer. Here are some of the key contributors:
Irritants (air pollution, chemicals, etc.): Exposure to air pollution, industrial chemicals, and toxins can trigger the immune system. This is especially common in the construction industry. Over time, these irritants cause oxidative stress, promoting chronic inflammation and leading to conditions like respiratory diseases.
Diet: A diet high in processed foods, refined sugars, and unhealthy fats can lead to inflammation. Ultra-processed foods promote the release of pro-inflammatory markers in the body, damaging gut health and increasing the risk of heart disease and metabolic disorders.
Smoking and alcohol: Smoking introduces toxins that directly inflame the lungs, leading to chronic respiratory conditions. Excessive alcohol consumption also damages the liver and triggers inflammatory responses throughout the body.
Illness (pathogens, bacteria, etc.): Chronic infections, or untreated acute infections, can lead to a sustained immune response. In some cases, persistent inflammation from bacterial or viral infections can cause tissue damage and long-term health issues.
Untreated acute inflammation: If acute inflammation (such as from an injury or infection) isn’t resolved, it can turn into chronic inflammation. This ongoing immune response continues to attack the body’s tissues, leading to further damage.
Stress: Chronic stress triggers the release of inflammatory chemicals and hormones, which can affect nearly every system in the body and increase the risk of conditions like high blood pressure and high cholesterol.
Age: The immune system becomes less efficient at resolving inflammation as we age. This leads to a higher likelihood of chronic inflammation, contributing to age-related diseases such as arthritis and Alzheimer’s disease.
Inflammatory foods to avoid
While some foods are known to reduce inflammation, many common foods can trigger or worsen it, especially when consumed regularly. Diets high in processed ingredients, added sugars, and unhealthy fats contribute significantly to chronic inflammation, which in turn raises the risk of diseases like heart disease, diabetes, and even some cancers. Here are some of the biggest inflammatory offenders:
Ultra-processed foods (microwave meals, sugary cereals, packaged snacks): These foods often contain artificial additives, unhealthy fats, and high levels of sugar, which promote inflammation and negatively affect the gut microbiome.
Refined carbohydrates (white bread, pasta, pastries): Foods made from refined flour spike blood sugar levels quickly, triggering an inflammatory response and contributing to insulin resistance over time.
Processed meats (bacon, sausages, hot dogs): These meats are high in preservatives and saturated fats, which raise inflammatory markers such as CRP and IL-6 in the body.
Trans fats (margarine, store-bought cookies, fried foods): Trans fats increase inflammation by boosting the production of pro-inflammatory cytokines and have been linked to a higher risk of heart disease and diabetes.
Sugary beverages (soda, energy drinks): Drinks high in added sugar cause insulin spikes and inflammation. Overconsumption of sugary drinks is also linked to obesity, a condition that itself drives chronic inflammation.
Vegetable and seed oils high in omega-6 fatty acids (corn oil, soybean oil): While omega-6 fats are essential in moderation, an imbalance between omega-6 and omega-3 fats can promote inflammation. Diets overly reliant on these oils are associated with a higher risk of chronic inflammatory diseases.
Excessive alcohol consumption: Regular alcohol intake can trigger inflammation, especially in the liver, and contribute to diseases like alcoholic liver disease and rheumatoid arthritis.
Reducing or eliminating inflammatory foods from your diet can help lower your body’s inflammatory response and reduce the risk of inflammation-related diseases.
Bottom line
Managing inflammation through diet is crucial to preventing chronic diseases like heart disease, diabetes, and certain cancers. By incorporating anti-inflammatory foods such as berries, leafy greens, fatty fish, and spices into your daily meals, you can help reduce inflammation naturally.
At the same time, avoiding ultra-processed foods, refined carbohydrates, and sugary drinks is essential, all of which contribute to chronic inflammation. Making small and consistent changes in your diet can, in turn, lead to long-term health benefits and keep chronic inflammation in check.
Tight hips can cause discomfort and limit range of motion, affecting everything from daily movements to exercise performance. If you’re experiencing stiffness or pain in your lower body, you’re not alone—many people suffer from restricted hip mobility due to long hours of sitting, lack of activity, or overuse. Incorporating hip mobility exercises like pigeon pose, the 90/90 hip stretch, and glute bridges can help relieve tension, improve flexibility, and enhance overall lower body health.
8 exercises to loosen up your hips
Good hip mobility is crucial for nearly every lower body movement—walking, squatting, or simply bending over. When your hips are tight, they can limit your range of motion and lead to compensations in other parts of your body, such as your lower back and knees, potentially causing pain and injury.
Incorporating hip mobility exercises into your routine can help release built-up tension, promote better movement, and improve athletic performance. Below are eight practical exercises to help you start loosening up your hips.
1. Hip flexor stretch
Why it’s beneficial: This stretch opens up the front of the hips, counteracting the tightness that often develops from prolonged sitting. Loosening the hip flexors can also help alleviate lower back pain and improve posture.
How to: Begin in a lunge position with your right foot forward and your left knee on the floor—both should be at a 90-degree angle. Tilt your pelvis slightly forward to deepen the stretch along the front of your left hip. Keep your torso upright and engage your core to avoid overarching your lower back. Hold this position for 20-30 seconds, then switch sides.
2. Pigeon pose
Why it’s beneficial: This pose targets the deep hip rotators and glutes, improving mobility while easing built-up hip tension. It’s particularly effective for releasing tightness that can develop from running, cycling, or sitting for long periods.
How to: Start in a tabletop position on your hands and knees. Bring your right knee forward and place it near your right wrist, with your right ankle angled towards your left wrist. Extend your left leg straight behind you, keeping your hips square to the floor. Lower your torso toward the floor, resting on your forearms or forehead for a deeper stretch. Hold for 30 seconds, then switch sides.
3. 90/90 hip stretch
Why it’s beneficial: This stretch enhances both internal and external rotation of the hips, which is crucial for movements involving squatting and lunging. Improving rotation can also help alleviate stiffness and increase overall hip mobility.
How to: Sit on the floor with your right leg bent at a 90-degree angle in front of you and your left leg bent at a 90-degree angle behind you. Keep your torso upright and squared over your front leg. Slowly lean forward over the front leg to deepen the stretch, feeling it in both the glutes and hips. Hold for 20-30 seconds, then switch sides.
4. Butterfly stretch
Why it’s beneficial: This stretch targets the inner thighs and groin muscles, helping to improve hip mobility and flexibility. It’s excellent for opening up the hips and reducing tension in the lower body.
How to: Sit on the floor and bring the soles of your feet together, letting your knees fall to the sides. Hold your feet with your hands and keep your back straight. Press your knees towards the floor using your elbows for a deeper stretch. Hold for 20-30 seconds, breathing deeply as you relax into the position.
5. Hip CARs (Controlled Articular Rotations)
Why it’s beneficial: This exercise promotes active hip mobility by exploring the hip’s full range of motion. It helps improve joint health and control, which is essential for dynamic movements in sports and daily activities.
How to: Stand on your left leg, keeping a slight bend in the knee for balance. Slowly lift your right knee towards your chest, then rotate your leg outward in a circular motion. Continue moving your leg back and around, completing a full circle without compensating with your torso or lower back. Perform 5-6 slow, controlled rotations in one direction, then switch legs.
6. Glute bridge
Why it’s beneficial: This exercise engages and strengthens the glutes, which play a crucial role in hip extension. Strong glutes help support the hips, improving overall stability and mobility in the lower body.
How to: Lie on your back with your knees bent, ankles under your knees, and feet flat on the ground about hip-width apart. Keep your arms at your sides with palms facing down. Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Hold the position for 2-3 seconds, then slowly lower your hips back to the ground. Repeat for 10-12 reps, focusing on controlled movements.
7. Frog stretch
Why it’s beneficial: This stretch targets the inner thighs and hip flexors, providing a deep stretch that helps increase hip mobility and flexibility. It’s particularly effective for releasing tension in the groin area.
How to: Start on all fours with your hands directly under your shoulders and knees under your hips. Slowly spread your knees apart as far as is comfortable while keeping your feet in line with your knees. With your hips and back in a neutral position, slowly lower your hips back toward your heels to deepen the stretch. Hold for 30 seconds, breathing deeply throughout.
8. Figure four stretch
Why it’s beneficial: This stretch helps ease tension in the hips and glutes, which can become tight from sitting, running, or weightlifting. It’s great for improving hip flexibility and relieving lower back discomfort.
How to: Lie on your back with your knees bent. Cross your right ankle over your left knee, forming a “figure four” shape. Grab the back of your left thigh with both hands and gently pull it towards your chest until you feel a stretch in your right hip and glute. Hold for 20-30 seconds, then switch sides.
The importance of good hip mobility
Hip mobility is essential for nearly every lower body activity, from walking and running to lifting and squatting. When your hips move freely, they allow your body to perform these movements efficiently and safely. On the other hand, poor hip mobility can force other areas of your body, such as the lower back or knees, to compensate for the lack of movement. This compensation often leads to pain, tightness, and even injury over time.
Mobility vs. flexibility
While people often use mobility and flexibility interchangeably, they are different. Flexibility refers to the length of a muscle and its ability to stretch. For example, you might be able to touch your toes when bending forward, indicating flexible hamstrings. Mobility, however, is about the ability to move a joint through its full range of motion with control. Good hip mobility means you can smoothly perform movements like deep squats or lunges without restrictions or pain.
Mobility is more critical for functional movement because it involves the muscles, joints, connective tissues, and nervous system. It allows you to move safely and effectively daily and during physical activities, reducing the risk of injuries. For example, your body might strain other joints during exercises without adequate hip mobility, leading to muscle imbalances and potential harm. Focusing on hip mobility exercises is critical to maintaining a healthy, functional lower body.
If you’re looking to improve your gut health, making the right dietary choices is key. Certain foods are known to nourish the gut by promoting the growth of good bacteria and supporting digestion. Some of the best foods for gut health include sauerkraut, kefir, tempeh, bone broth, and garlic, all of which can have a significant impact on your digestive system and overall well-being.
Why gut health matters
Gut health plays a much bigger role in your body than just supporting digestion. A healthy gut can positively affect cognitive function, mood, sleep, and energy levels. The gut contains trillions of bacteria, which interact with your body in ways that influence many aspects of your health.
For example, serotonin, a critical neurotransmitter that affects mood, is primarily produced in the gut. Studies have also shown that an imbalance in gut bacteria is linked to conditions like anxiety and depression.
Additionally, a healthy gut is critical for proper immune function. The gut lining acts as a barrier, preventing harmful bacteria and toxins from entering the bloodstream. When this barrier is compromised due to poor diet or inflammation, it can lead to various health issues, including autoimmune diseases and chronic inflammation. Proper gut health can improve digestion, help you absorb nutrients more efficiently, and even contribute to better weight management.
Top foods for a healthy gut
1. Sauerkraut and kimchi
Fermented foods like sauerkraut and kimchi are excellent sources of probiotics, which are beneficial bacteria that support gut health. Sauerkraut, made from fermented cabbage, is especially helpful in promoting the growth of good bacteria in the gut. For the best results, choose raw, unpasteurized sauerkraut, like Wildbrine, which retains all the live cultures necessary for gut health.
Kimchi, a Korean fermented dish, offers similar benefits and adds a spicy kick to your meals.
Pro tip: To maximize the health benefits, try your hand at fermentation! Both are relatively simple and inexpensive to make using common household ingredients.
2. Kefir and yogurt
Ygurt and kefir ogurt are probiotic-rich dairy products that contain live cultures. Kefir, a fermented milk drink, has a broader range of probiotics than yogurt, making it particularly beneficial for improving gut flora.
Yogurt, especially those labeled with live and active cultures, is also a great option for maintaining a balanced gut. Choose unsweetened, plain, full-fat versions to avoid added sugars and artificial ingredients, which can harm gut bacteria.
3. Tempeh
Tempeh is a fermented soy product that provides probiotics and is a high-protein plant-based option. It is a great food for vegetarians and vegans looking to boost their gut health, and it contains beneficial bacteria that contribute to a healthy gut microbiome and promote better digestion.
4. Bone broth
Bone broth is rich in collagen, gelatin, glycine, and glutamine, all of which help heal and protect the gut lining. These compounds can reduce gut permeability and improve overall digestion, which is beneficial for avoiding a myriad of gut-related conditions. Regularly consuming bone broth can support the gut’s ability to absorb nutrients and maintain a strong barrier against toxins.
Pro tip: Home-made bone broth is significantly more nutrient-dense than anything you’ll find in the store—and it’s super simple (and cheap) to make with just a few ingredients. You’ll want to use chicken or beef since vegetable broths won’t contain the same nutrients.
5. Garlic
Garlic is a natural prebiotic, which means it provides food for the probiotics in your gut. Adding garlic to your diet can boost gut health while offering antimicrobial properties to help fight off harmful bacteria.
What to look for in gut-health foods
When shopping for gut-friendly foods, look for those rich in probiotics or prebiotics. But what is the difference between those two things? Probiotics are live bacteria that can help restore the natural balance of your gut, while prebiotics are types of fiber that feed these beneficial bacteria. Let’s take a closer look at these two types of food that are key in promoting a healthy gut.
Probiotics
Probiotic foods are essential for replenishing beneficial bacteria in the gut, which helps maintain a balanced microbiome. Consuming these regularly can promote better digestion, boost immune function, and even improve mental health. Here’s a closer look at five of the top probiotic foods and how to incorporate them into your diet:
Sauerkraut
Sauerkraut is packed with probiotics. Its fermentation process encourages the growth of beneficial bacteria that improve digestion and help fight harmful microbes in the gut. You can add sauerkraut to salads, sandwiches, or serve it as a tangy side dish. Just be sure to choose raw, unpasteurized sauerkraut to retain the live cultures.
Kefir
Kefir is a fermented milk drink that contains a wide variety of probiotics, making it especially effective at promoting gut health. It’s also rich in calcium and protein. Drink kefir on its own, add it to smoothies, or use it as a base for salad dressings. Choose plain kefir with no added sugar for the most health benefits.
Kimchi
Kimchi is a spicy fermented vegetable dish from Korea, usually made with cabbage, radishes, and seasonings like garlic and ginger. Like sauerkraut, it contains live cultures that support gut health. Kimchi is versatile—use it in rice bowls, as a topping for tacos, or simply as a side dish. The bold flavors make it a great complement to a variety of meals.
Yogurt
Yogurt is a popular probiotic food made by fermenting milk. Look for yogurt that contains live and active cultures, as these provide the most benefit for gut health. The probiotics in yogurt can help regulate digestion and reduce symptoms of bloating and constipation. Incorporate plain, unsweetened yogurt into smoothies, parfaits, or as a base for dips and sauces.
Tempeh
Tempeh is rich in probiotics and high in plant-based protein. The fermentation process makes it easier to digest and supports a healthy gut microbiome. Use tempeh in stir-fries, sandwiches, or salads as a meat substitute. Its firm texture and nutty flavor make it a versatile addition to savory dishes.
Prebiotics
Prebiotic foods act as food for probiotics, helping them thrive in the gut. These non-digestible fibers are crucial for maintaining a healthy gut environment. Here are five prebiotic-rich foods and ways to incorporate them into your meals:
Garlic
Garlic contains inulin, a type of prebiotic fiber that nourishes good bacteria in the gut. It also has natural antibacterial properties, making it a powerful ally for gut health. Use garlic in nearly any savory dish, from pasta sauces to stir-fries, to boost flavor while feeding your gut’s beneficial bacteria.
Onions
Like garlic, onions are rich in inulin, which helps feed the probiotics in your gut. Onions also contain quercetin, an antioxidant that reduces inflammation. Use onions in soups, salads, roasted vegetables, or as a base for sauces. They are incredibly versatile and add depth to most recipes.
Bananas
Bananas are a great source of resistant starch, a type of fiber that acts as a prebiotic. They are also gentle on the stomach and can soothe digestive issues like heartburn and bloating. Eat bananas as a snack, blend them into smoothies, or slice them on oatmeal for a prebiotic boost.
Asparagus
Asparagus is another fiber-rich vegetable with prebiotic properties. It encourages the growth of beneficial bacteria and supports digestive health. Roast or steam asparagus as a side dish, or add it to stir-fries, salads, or pasta dishes to easily incorporate it into your diet.
Chicory root
Chicory root is one of the richest sources of inulin, making it a powerful prebiotic. It’s often used as a coffee substitute due to its slightly bitter taste. You can brew chicory root as a tea or coffee alternative or look for it in prebiotic supplements. It’s also found in some fiber-rich bars and snacks.
Foods to avoid for good gut health
While eating gut-friendly foods is essential, limiting certain foods that can harm your gut is just as important. Processed foods high in added sugars, refined grains, and unhealthy fats (like industrial seed oils) can increase gut permeability and cause inflammation.
These foods alter the balance of gut bacteria, often leading to digestive problems, chronic inflammation, and even weight gain. Limiting or avoiding sugary snacks, fried foods, and processed oils can help keep your gut balanced and healthy.
Bottom line
Taking care of your gut starts with the right food choices. Incorporating probiotic-rich foods like sauerkraut, kefir, kimchi, yogurt, and tempeh into your diet can boost beneficial bacteria and support digestion. At the same time, prebiotics like garlic, onions, bananas, asparagus, and chicory root will feed those probiotics, helping them thrive in your gut.
Reducing processed foods, sugars, and unhealthy fats will also prevent gut imbalances and improve overall well-being. Whether through a tangy bite of kimchi or a warming cup of bone broth, nourishing your gut can have lasting benefits for your health.
In the world of wellness, many are turning to medicinal mushroom coffee as a healthier alternative to their daily caffeine fix. These fungi-powered beverages promise benefits ranging from improved mental clarity to stress reduction. But is making the switch worth it, or is it just another wellness trend?
7 mushrooms to consider trying
When it comes to medicinal mushrooms, the variety is vast, with each type offering unique health benefits. Whether you want to reduce stress or boost your immune system, there’s a mushroom for you. Below are some of the top medicinal mushrooms to consider.
Best for stress: Reishi
Reishi mushrooms have long been revered in traditional medicine for their ability to reduce stress and promote relaxation. Known as the “mushroom of immortality,” Reishi contains compounds called triterpenes, which may have calming effects on the nervous system. Studies have backed these claims, showing that consuming Reishi can help lower anxiety, improve sleep quality, and support overall mental well-being. This makes Reishi an excellent choice for anyone dealing with chronic stress or seeking a natural way to unwind.
Best for energy: Cordyceps
Cordyceps are known for their energy-boosting properties, often called natural performance enhancers. This mushroom has been used for centuries in traditional Chinese medicine to combat fatigue and improve endurance. Cordyceps works by increasing the body’s production of ATP, which is essential for delivering energy to muscles. Several studies have confirmed that Cordyceps affects ATP production and can improve exercise performance and reduce fatigue.
Best for inflammation: Chaga
This dark, woody mushroom grows primarily on birch trees and has been used for centuries to treat various inflammatory conditions. Chaga is packed with polyphenols, which help reduce oxidative stress in the body. In addition, chaga mushrooms are also rich in antioxidants, making them one of the best choices for fighting inflammation.
Best for cardiovascular health: Shiitake
Shiitake mushrooms, commonly known for their culinary use, also pack a punch for cardiovascular health. They contain compounds like eritadenine, which is known to help lower cholesterol levels. Additionally, shiitake is rich in beta-glucans, a type of soluble fiber that can reduce blood cholesterol and improve heart health. Including shiitake mushrooms in your diet may help support a healthier heart and reduce the risk of cardiovascular disease.
Best for immune support: Turkey tail
Turkey Tail mushrooms are highly regarded for their immune-boosting properties. This mushroom is rich in polysaccharopeptide, which helps enhance both innate and adaptive immune responses. Turkey Tail is known to stimulate the production of beneficial gut bacteria, improving gut health and overall immunity. Studies have also shown that it may help protect against certain infections, cancers, and diseases, making it a valuable tool for supporting a healthy immune system.
Best for cognitive health: Lion’s mane
Lion’s Mane is often hailed as the go-to mushroom for brain health. This fluffy, white mushroom contains compounds that stimulate the production of nerve growth factor (NGF), which is essential for the growth and survival of neurons. Research suggests that Lion’s Mane may help improve memory, focus, and cognitive function, making it particularly beneficial for those looking to enhance mental clarity or reduce cognitive decline with age.
Best for liver health: Maitake
Maitake mushrooms are celebrated for their ability to support liver health and detoxification. Known for their powerful antioxidant properties, they help protect the liver from oxidative stress and support the body’s natural detoxification processes. This mushroom may also help balance blood sugar levels, making it a great choice for those concerned with metabolic health.
The magic of medicinal mushrooms
Medicinal mushrooms have long been valued for their potent bioactive compounds, which offer a wide range of health benefits. Unlike culinary mushrooms, primarily consumed for taste and basic nutrition, medicinal mushrooms provide therapeutic properties that can enhance well-being on multiple levels. These fungi are packed with polysaccharides, triterpenes, and beta-glucans, contributing to their anti-inflammatory, antioxidant, and immune-boosting capabilities.
Modern research continues to study medicinal mushrooms and highlight the unique benefits of regularly eating them. While there is still much ground to be covered, most of these claims are science-backed, showing promise in areas such as cancer support, reducing oxidative stress, and managing blood sugar. As science continues to explore their potential, medicinal mushrooms will likely only grow in popularity and become valuable tools for those seeking natural ways to improve health and vitality.
How to take medicinal mushrooms
Medicinal mushrooms can be consumed in various ways, depending on your health goals and preferences. From capsules and supplements to mushroom coffee, several convenient methods exist to incorporate these powerful fungi into your daily routine.
Capsules and supplements
One of the easiest and most effective ways to consume medicinal mushrooms is through capsules or supplements. Many companies offer extracts that concentrate the beneficial compounds in mushrooms, such as beta-glucans and polysaccharides. These supplements are typically taken daily and can provide targeted health benefits.
Mushroom coffee
Mushroom coffee has become a popular alternative for those looking to reduce their caffeine intake while still enjoying the ritual of a morning cup. By blending medicinal mushrooms like Lion’s Mane, Cordyceps, or Chaga into coffee, you can reap the benefits of these fungi without the jittery side effects often associated with caffeine. Many people report feeling more focused and energized without the usual caffeine crash, thanks to the adaptogenic properties of medicinal mushrooms. Switching to mushroom coffee is a great way to mitigate the overstimulation from caffeine while supporting mental clarity and energy throughout the day.
Mushroom powders and teas
For those who prefer a more traditional approach, powdered mushroom extracts can be added to smoothies, teas, or other beverages. Mushroom powders offer flexibility, allowing you to incorporate a variety of mushrooms into your diet at once. Another option is mushroom tea, which has been used in traditional medicine for centuries. Reishi and Chaga teas are particularly popular for their calming and immune-boosting effects.
Bottom line
Medicinal mushrooms offer a variety of health benefits, ranging from immune support to enhanced cognitive function. Whether you incorporate them through capsules, powders, or mushroom coffee, these fungi provide a natural and holistic approach to wellness. While they aren’t a cure-all, their unique bioactive compounds can support various aspects of health when used consistently. Medicinal mushrooms may be worth trying if you’re looking for a way to boost your energy, reduce stress, or improve your overall well-being.
There’s a reason eggs are a favorite breakfast food for millions: they’re convenient, easy to make, and nutritionally dense. If you’re stuck for ideas beyond the standard sunny-side-up, these recipes will inspire you to start your day with delicious egg-based meals like frittatas, shakshuka, and migas.
Eggs are one of the healthiest foods you can eat
Eggs are incredibly nutritious, leading some to call them nature’s multivitamin. A single egg contains 6 grams of complete protein, 50 grams of vitamin D, and 66 grams of potassium.
Each egg also contains 169 mg of choline (30% of your recommended daily value), essential to mood, memory, liver function, and metabolism. In addition, eggs contain 29 mcg grams of lutein, which helps prevent macular degeneration and blindness as you age.
Many calorie-conscious individuals try to get the benefits of eggs with fewer calories by eating just the whites. The yolk is an essential part of the egg, containing 40% of the protein and most of the nutrients. Egg whites contain a few B vitamins, but the yolk packs most of the nutritional punch.
It’s also worth noting that despite common misconceptions, eating eggs every day does not cause elevated cholesterol levels. Recent studies show that eggs may prevent heart disease and improve cholesterol by reducing bad cholesterol (low-density lipoprotein, or LDL) and raising good cholesterol (high-density lipoprotein, or HDL).
If you’re ready to say sayonara to egg whites and embrace the whole egg, here are some nutrient-packed delicious egg breakfasts you’ll want to try.
6 egg breakfasts you’ll love
Shakshuka
This spicy dish features eggs cooked in a rich sauce of tomatoes, garlic, onions, peppers, and fragrant spices. Shakshuka originated in Tunisia and has been adapted in many ways, but this recipe is a classic. In under 20 minutes of cooking time, you’ll have a hearty, filling, nutritious meal.
Although not on-the-go-friendly, this dish is perfect for a relaxing breakfast or brunch.
Why we love it: Eggs are often pigeonholed as breakfast food, but this dish can be eaten for breakfast, lunch, and dinner. Shakshuka is a different way to eat eggs; the flavorful spices and savory sauce complement them perfectly.
Bacon and egg cups
Granted, this isn’t the quickest egg recipe, but these bacon and egg cups are 100% worth it. Starting with bacon, potato slices, and peppers baked inside a muffin dish, you crack an egg into each little bacon cup, cook them until firm, and then garnish with chives (and hot sauce, if you like it spicy).
Why we love it: A full traditional breakfast served in adorably tiny, bite-sized portions—what’s not to love?! These bacon and egg cups are a great on-the-go breakfast you can make ahead of time, and they also fit into the Whole30 meal plan.
Pro tip: Double the recipe and freeze the rest for when you’re in a pinch for time or forgot to make breakfast.
Scallion fried eggs
To make these umami-rich scallion fried eggs, eggs and scallions are gently fried in sesame sauce before being topped with sesame seeds and soy sauce and served over rice.
Why we love it: This Asian-inspired dish is simple enough for a savory breakfast and comes together in minutes, using ingredients you probably already have in your fridge. We love introducing different flavors into standard breakfast classics like fried eggs.
Spring frittata
A frittata is like a quiche without the crust. This spring frittata combines fresh flavors of leek, asparagus, spinach, potatoes, and goat cheese with eggs, baking it to create a scrumptious breakfast packed with protein and nutrients.
Why we love it: Fritattas are simple to make and a perfect, fancy-looking addition to a brunch table. This recipe packs an incredible 19 g of protein and only 315 calories per serving, making it one of our favorite egg breakfasts.
Migas
This traditional Mexican breakfast combines chopped tortillas, onions, jalapenos, tomatoes, eggs, and spices to make a delicious, filling breakfast. Migas is ready in minutes and uses just one skillet to cook—plus, this breakfast covers most of your nutritional bases.
Why we love it: Migas is one of those recipes you learn once and can customize however you like—swap out different vegetables, add cheese, or even sprinkle in a little bacon or ham. Endless variations and a kick of spice make migas an instant classic.
Homemade egg McMuffin
This simple recipe for homemade egg McMuffins includes fried eggs, crispy Canadian bacon, and cheddar cheese slices served inside crisp English muffins. Choose whole-wheat English muffins for some extra fiber, and you’ll have the perfect breakfast to eat on the go.
Why we love it: This homemade version is the perfect solution when you love the drive-thru favorite but want to cut down on the cost (and the calories). You can even make a batch ahead of time and freeze them for up to three months, then heat and eat them as needed. It’s the ultimate convenience in egg breakfasts.
Like this and want more? Subscribe to our weekly newsletter for nutrition tips and recipes for busy workers delivered directly to your inbox.
The dead bug exercise is one of the most effective core-strengthening moves you can add to your routine. It targets multiple muscle groups within the core and helps improve stability and coordination—two things that are essential whether you’re working out or just getting through a physically demanding day.
What is the Dead Bug?
The dead bug exercise gets its name from your position while performing it—lying on your back with arms and legs raised like a bug flipped upside down. Despite its quirky name, the dead bug exercise is incredibly effective at building core strength and protecting your lower back. It focuses on controlled movements of opposing limbs to help activate the deep core muscles that play a key role in keeping your spine safe and your posture solid.
What muscles does the dead bug work?
While the exercise may not look difficult, it should light up your core muscles when performed correctly. It’s not just about flailing your arms and legs around—it’s about controlling the descent of each limb while keeping your spine in a neutral position the whole time. This puts all the tension on the core muscles and fires them up to stabilize your hips and spine.
Here’s a breakdown of the key muscles that get involved during the dead bug:
Internal and external obliques: These muscles, located along the sides of your abdomen, help with twisting movements and stabilize your core during the exercise.
Rectus abdominis: Often referred to as the “six-pack” muscles, the rectus abdominis helps you bend forward and maintain core stability.
Transverse abdominis: This deep core muscle acts like a corset, supporting your spine and keeping your midsection braced.
Erector spinae: These muscles run along your spine and help with posture and control the movement of your back.
Multifidus: These small muscles near your spine work with the erector spinae to stabilize your back during movements.
Pelvic floor muscles: While they often go unnoticed, these muscles play a crucial role in stabilizing your core from the bottom up, especially during the controlled movements of the dead bug. Strengthening these muscles is hugely important for women who have had children.
By hitting all these muscle groups, the dead bug builds a solid foundation of core strength that can benefit anyone, whether in the gym, lifting at work, or simply trying to maintain better posture throughout the day.
Why the dead bug should be part of your workout
Core control
One of the dead bug’s main advantages is that it trains your core to resist movement rather than create it. The exercise engages deep abdominal muscles like the transverse abdominis, which act like a natural brace for your spine. This control is essential not just for workouts but for daily activities like lifting or bending, keeping your back protected and your core stable.
Stability
By performing alternating arm and leg movements while maintaining a stable core, the dead bug challenges your ability to keep everything balanced. This helps build greater overall stability, which is especially useful if your work or hobbies involve sudden, dynamic movements.
Reduces pain
Lower back pain is a common issue for people in the construction industry, whether from long hours of sitting or physical labor. The dead bug strengthens muscles that support the spine, helping to alleviate and prevent lower back pain. Research has shown that core stability exercises like the dead bug effectively reduce the risk of injury to the lower back.
Coordination
The dead bug requires you to move opposite limbs simultaneously, engaging your brain and body in a coordinated effort. This cross-lateral movement pattern helps improve neuromuscular coordination, which is crucial for balance and athletic performance. Plus, better coordination can translate into more fluid movements in daily life.
How to do the dead bug
The dead bug exercise is straightforward when done correctly. Often, people make adjustments or small mistakes during the execution of the move that release the tension from the core muscles. To avoid this, here’s a breakdown of how to perform it correctly:
Lie on your back: Start by lying on your back on a mat in a neutral position. Lift your arms straight up so they’re perpendicular to the floor (wrists over shoulders), with your palms facing each other.
Bend your knees: Bring your knees up so they’re bent at a 90-degree angle with your shins parallel to the floor. Your thighs should form a right angle with your torso.
Engage your core: Squeeze your core before proceeding with the movement, but avoid pressing your back into the mat. You want your lower back to remain in its natural position while preventing excessive arching during the exercise.
Opposite arm and leg movement: Slowly lower your right arm toward the floor behind your head while extending your left leg straight, lowering it toward the floor. Keep both movements slow and controlled, ensuring your lower back remains pressed into the floor instead of arching.
Return to start: With control, bring your arm and leg back to the starting position and repeat on the opposite side (left arm and right leg). Alternate sides for the desired number of repetitions, usually around 8-10 per side.
Avoid these mistakes
While the dead bug exercise is simple, common mistakes can reduce its effectiveness or even lead to injury. Here’s what to watch out for:
Excessively arching your back: One of the most frequent mistakes is allowing the lower back to take on some pressure by overextending. This happens when the core is not engaged enough to stabilize the pelvis. Instead of benefiting your abs, this puts unnecessary strain on your lower back. To avoid this issue, keep your core braced, keep your back in a neutral position, and only extend your limbs as far as possible while maintaining that position.
Moving too fast: The dead bug exercise isn’t about speed. Going too quickly can shift the focus away from your core, allowing momentum to take over. This reduces the effectiveness of the exercise and increases the chance of poor form. Slow, controlled movements are key. Take your time to focus on contracting your abdominal muscles throughout the entire movement.
Variations on the traditional dead bug
The dead bug exercise is versatile and can be modified to suit various fitness levels and goals. Once you’ve mastered the basic version, try incorporating these variations to keep your routine fresh and further challenge your core muscles.
Ipsilateral dead bug
This variation adds more complexity by moving the same arm and leg simultaneously rather than the opposite ones. The ipsilateral dead bug forces you to work harder to maintain balance and control, as your body naturally wants to tilt or rotate. It’s an excellent option for building deeper coordination and core engagement.
Weighted dead bug
You can add weights to increase the difficulty and engage more muscle groups. You can hold dumbbells in your hands or attach wrist and ankle weights. The extra resistance forces your core to work harder to stabilize the movements, making this a solid progression for those looking to advance their core strength.
Exercise ball dead bug
Use a stability ball between your hands and knees for an extra stability challenge. As you extend your opposite arm and leg, you must press into the ball with the other limbs to keep it from falling. This variation ramps up the intensity and further tests your coordination and core control.
Bottom line
The dead bug exercise is a deceptively simple exercise that offers immense benefits, particularly when building a stable, pain-free core. Whether you’re just getting started with fitness or looking to add more advanced variations, this movement is a fantastic addition to any routine. It targets deep core muscles and helps improve coordination, balance, and even posture. Best of all, it’s low-impact and can be done anywhere without equipment. So, whether you aim to prevent back pain, strengthen your core, or improve overall body control, the dead bug is a must-try.
Nothing feels better than waking up refreshed, rested, and ready to take on the day. If you can’t remember the last time you felt that way, you might need to look at your sleep environment, bedtime routine, and stress levels. Getting a good night’s sleep begins long before you slip between the sheets, with a good mattress, a hot bath, and maybe even a meditation.
The importance of sleep for construction workers
We’re so used to sacrificing sleep for early shifts, late nights with friends, or even binge-watching that new Netflix series that it’s easy to forget how crucial it is for our well-being. Not getting enough sleep can do a lot more damage than simply making you tired the next day—it’s been linked to diabetes, hypertension, and obesity. Chronic sleep deprivation can also cause high blood pressure, poor blood sugar control, and inflammation. Some studies even showed that regularly sleeping five hours or less each night can increase the risk of death from all causes by a staggering 15%.
A good night’s sleep is particularly important when working in construction because poor sleep can affect your focus and performance, which may increase the risk of accidents. Investigations have named sleep deprivation as one of the causes of several major disasters, including the Challenger space shuttle explosion. While you might not launch rockets, you must still be alert and at your best to use heavy machinery, climb scaffolding and ladders, and operate power tools. Working while sleep-deprived can cause costly mistakes or serious injuries. Some supplements can help improve your sleep, but you can also optimize your sleep space, routine, and stress levels.
Optimize your sleep space
These simple shifts will help you make the most of your shut-eye.
Complete darkness
A dark bedroom can help you sleep better and improve your health. Sleeping in complete darkness helps regulate the production of melatonin, the hormone that helps cue your body to fall asleep. Some studies have also linked sleeping in a light room to an increased risk of cancer and obesity, as well as increased insulin resistance the next day. To darken your room, use thick curtains, blackout blinds, or a sleep mask to block out light.
Cool temperature
For decades, many Nordic countries have put their babies outside to nap in winter—parents say the cold temperatures help them nap longer. Now, science says the same might be true for adults. Your bedroom temperature significantly affects how well you sleep—a room that’s too hot can interfere with REM sleep and leave you bleary-eyed the next day. Experts say the ideal sleep temperature is 60 to 67°F (15 to 19°C), so turn that thermostat down for the night or crank open the windows if you live in a cooler climate.
Reduce noise
Sleeping in a quiet environment may help you sleep longer and get deeper sleep, which leaves you feeling refreshed the following day. Everyday life, however, involves kids, pets, traffic, and noisy neighbors—not exactly ideal for sleeping in silence. To reduce the noise in your sleep environment, you can try wearing earplugs at night or using a fan or white noise machine to muffle distracting sounds.
Find the right mattress and pillow
If you regularly toss and turn all night or wake up sore, it might be time to look for a new mattress. A stiff neck in the morning might indicate the need for a more supportive pillow. You spend a third of your life in bed, so choosing a good mattress and appropriate pillow is essential.
Mattresses are primarily a matter of preference—you may like mattresses made from memory foam that molds to your shape or those made from organic wool that offer extra firmness. Visit a mattress store and try a few options and firmness levels to find a good one. Several online mattress retailers, like Endy, Douglas, and Casper, have also emerged in the past few years to rave reviews.
Pillows, on the other hand, are usually tailored to specific sleep styles. Do you lie flat on your back, stretched out on your stomach, or curled up on your side? Identifying how you sleep will help you pick a pillow that will comfortably cradle your head and neck.
Optimize your bedtime routine
Now that you’ve created a dark, quiet, comfortable place to sleep, let’s look at your bedtime routine. If you have kids, you’ve probably created something similar to help them wind down and get ready for bed—having a bath, reading books together, maybe a cuddle before saying goodnight. Your routine might look a little different, but the goal is the same—helping your body slow down, relax, and ease into sleep.
Keep a consistent bedtime
Maintaining a consistent bedtime is one way to prepare for a good night’s sleep—in fact, some research suggests that sleep regularity has more of an impact on your health than the number of hours you sleep. Higher sleep regularity was linked to a 20%–48% lower risk of death from all causes.
To set your bedtime, count 7-8 hours backward from when you wake up and try to maintain that consistently, even on weekends.
Have a caffeine cutoff
Caffeine has a half-life of around five hours, meaning if you down an energy drink with 200mg of caffeine at 4 pm to break through that mid-afternoon slump, you’ll still have 100mg in your system five hours later, at 9 pm. While there’s always someone who can fall asleep right after drinking a double espresso, experts typically recommend you stop drinking caffeine 6-8 hours before your bedtime to reduce the risk of caffeine interfering with your ability to fall asleep.
Eliminate devices 2-3 hours before sleep
Blue light emitted from smartphones, TVs, and tablets can interrupt your circadian rhythm and make it harder to fall asleep, even if you’ve done everything else right. Several studies have shown that exposure to blue light can decrease sleep quality and duration, meaning you’ll get worse sleep and spend fewer hours between the sheets. To guard against the effects of blue light and ensure you get the rest you need, experts advise avoiding screens 2-3 hours before bed.
Optimize your stress levels
When you’re stressed, your sleep suffers. Finding ways to relax and destress throughout the day will improve the quality and quantity of rest.
Meditate
Meditation is a fantastic, free, accessible way to release stress and prepare your body and mind for rest. It has been shown to help reduce insomnia and improve sleep quality. Some studies have even found that meditation can improve sleep as much as a prescription sleeping pill—without the cost and potential side effects.
Be grateful
Several different research studies have linked gratitude practices to reduced stress and anxiety. To cultivate gratitude, try taking a few minutes before bed to journal about 5-10 things you are grateful for. The practice of looking for things to be thankful for can help relieve stress and, in turn, improve your sleep.
Take a bath or hot shower
If you feel relaxed and sleepy after a hot bath or shower, it isn’t just your imagination. A nice hot soak before bed can help you sleep by lowering your core temperature, signaling your body that it’s time to rest.
Good night and good luck
Sleep is one of the most critical factors affecting your health and wellness, impacting your mood, performance, and focus. Working in construction—with long hours, early shifts, and intense physical labor—can really take a toll on your sleep. Taking steps to optimize your sleep space, establish a solid routine, and reduce stress can help you get the solid sleep you need to feel rested and rejuvenated the next day. Sweet dreams!
Mental health comes with a pressing stigma in the construction industry. Workers are made to feel like they should “toughen up” and bottle emotions, but tradespeople experience the same mental health struggles as any other industry. It’s important to speak with a professional for a proper diagnosis, but if you’re looking for an herbal remedy to lessen the blow, herbs like lavender, linden, passionflower, and St. John’s wort may offer some welcome benefits.
The mental health dilemma
The construction industry has one of the highest suicide rates of any industry. While workplaces have become more open and progressive when it comes to mental health struggles, there’s still a long way to go. In 2021, figures show that almost a fifth (17.9%) of deaths by suicide with a reported industry code were in construction, despite construction workers accounting for a mere 7.4% of the workforce. The construction labor sectors in Australia and the United Kingdom are similar, with suicide rates up to 3.7x higher than their national averages.
Companies have begun implementing mental health awareness policies and training to encourage open dialogue on the subject. However, this is often not enough to make a significant impact in a short amount of time. As such, other options for improving mental health should be considered—that’s where herbal medicine comes into play.
Here’s an overview of some of the best herbal medicines to improve mental health and well-being. That said, it’s important to always consult with your medical professional before adding a new supplement to your regime.
Herbs to support better mental health
St. John’s wort
What it is: St. John’s wort is a plant with yellow star-shaped flowers native to Europe. It’s mainly known to treat depression in mild cases. The herb works much like an SSRI, acting as a reuptake inhibitor of the neurotransmitters serotonin, dopamine, and norepinephrine. Elevated levels of neurotransmitters in the brain are thought to be helpful when treating depression.
Benefits for mental health:
Eases mild to moderate depression: A 2008 study looked at the efficacy of St. John’s wort for major depression and found that it was more effective than a placebo and as effective as some common prescription anti-depressants in treating depressive symptoms.
Improves sleep: A 2007 study published in Planta Medica shows the protective effects of St. John’s wort on sleep deprivation-induced anxiety-like behavior and oxidative damage, as well as its ability to sleep quality and duration.
Precautions: St. John’s Wort can interact with several medicines, so consult your healthcare professional before taking it.
Ashwagandha
What it is: Ashwagandha is a shrub native to Africa and Asia that’s classified as an adaptogen. Ashwagandha is known to enhance the body’s resilience to stress, improve the body’s defense against disease by bolstering cell-mediated immunity, and possess potent antioxidant properties that protect cells against free radicals and oxidative stress. Thanks to its adaptogenic properties, the herb is often used to relieve stress, induce calmness, lower blood pressure, and improve immunity.
Benefits for mental health:
Lowering cortisol levels: Cortisol is a stress-release hormone, and chronically high cortisol levels can contribute to chronic anxiety. Some research shows that ashwagandha supplements can improve cognitive abilities, lower cortisol levels, and improve self-reported mood, stress, food cravings, and anxiety.
Boosting mood: Ashwagandha has been shown to contain mood-enhancing properties, further reducing depression and anxiety symptoms. It is thought to work by increasing neurotransmitters like serotonin and dopamine levels in the brain.
Improving sleep: A 2019 study found that participants who took either 250 mg/day or 600mg/day of Ashwagandha significantly improved their sleep quality compared to people taking a placebo.
Passionflower
What it is: Passionflower is a climbing vine with white and purple flowers native to the Southeast. It’s believed to work by modulating the GABA system, offering benefits for anxiety or nervousness, Generalized Anxiety Disorder (GAD), insomnia, and more.
Benefits for mental health:
Reduced anxiety: Passionflower has anxiolytic effects that help promote relaxation and lessen anxiety with no adverse effects.
Improved sleep: Passionflower has sedative properties that enhance sleep quality and duration. It calms the mind and quiets thoughts, making it easier to relax into sleep.
Chamomile
What it is: Chamomile belongs to the Asteraceae (sunflower or daisy) family of herbs and is grown up to 3 feet high in countries worldwide. It’s been used as a medicine for thousands of years in cultures in Greece, Rome, and Egypt. It’s widely regarded as a mild sleep-inducer (sedative) due to the presence of the flavonoid apigenin that binds to benzodiazepine receptors in the brain.
Benefits for mental health:
Calms the nervous system: Chamomile is a nervine, meaning it restores nervous system balance when we feel unsettled and anxious. Its bioflavonoid compound binds to the same receptors as some anxiety medications, helping to reduce anxious feelings.
Increases neurotransmitters: Several studies show that the active component in chamomile may have an antidepressant effect by regulating catecholamines, serotonin (5-HT), and gamma-aminobutyric acid (GABA) neurotransmission.
Kava
What it is: Kava kava (or “kava” for short) is made from the root of the Piper methysticum, a plant native to the islands of the Pacific Ocean. It contains kavalactones (kavapyrones) that have similar effects to alcohol on your brain, making you feel relaxed, calm, and happy, mediated by effects on the limbic system. It’s also thought to relieve pain and relax muscles.
Benefits for mental health:
Reduces symptoms of depression: The Kava Anxiety Depression Spectrum Study (KADSS) shows a positive correlation between kava intake and people with anxiety or depression. Results show fewer depressive symptoms, including lethargy, low mood, and feelings of hopelessness.
What it is: Lavender, a popular mint-family plant, is a genus of roughly 30 plants native to countries bordering the Mediterranean. It’s well-known for creating a relaxing atmosphere and boasts the ability to calm without sedation and reduce anxiety.
Benefits for mental health:
Improves sleep: Lavender is a popular essential oil and a remedy for insomnia. A randomized controlled trial found that inhaling lavender promotes calm and relaxation and improves sleep quality.
Provides anxiety relief: According to a 2020 study published in Complementary Therapies in Medicine, lavender tea consumption can reduce anxiety and depression scores in elderly participants.
Motherwort
What it is: Motherwort, sometimes referred to as lion’s tail, is a native plant in North America with anti-inflammatory and antioxidant properties. It contains numerous plant-based compounds—flavonoids, sterols, triterpenes, and tannins—that protect cells against the harmful effects of free radicals and may ease anxiety.
Benefits for mental health:
Reduces anxiety and depression: Motherwort has calming effects on the nervous system, which promotes emotional well-being and reduces anxious feelings.
Fun fact: Motherwort is one of the few plants that has a square stem!
Linden
What it is: A common name for trees in the Tilia genus, linden is native to parts of Europe, Asia, and North America. Its dried leaf, flower, and wood contain chemicals that have sedative effects and reduce inflammation.
Benefits for mental health:
Promotes relaxation: Linden (Tilia tomentosa) possesses strong sedative properties; it mimics the action of GABA in the brain, inhibiting excitability in the human nervous system.
Fights inflammation: Tiliroside, a potent antioxidant found in linden buds, is a free radical scavenger that protects cells against oxidative damage that can lead to inflammation.
Reduces anxiety: Some research shows that compounds in linden mimic GABA and benzodiazepine agonists, making it an effective sedative and anxiolytic.
Why herbal medicine?
Herbal medicines are often chosen as a gentler and healthier option over traditional over-the-counter prescription drugs. While some herbs aren’t as effective as medications, many are science-backed and offer many of the same benefits without the drawbacks.
Herbal medicine is used in:
Traditional Chinese Medicine (TCM): TCM is a complete medical system that diagnoses, treats, and prevents illnesses. It has been around for over 2,000 years and is rooted in the belief of yin and yang, established as opposing energies, like earth and heaven, winter and summer, and hot and cold.
Western Herbal Medicine (WHM): WHM uses naturally occurring plant material or plants with little or no industrial processing to promote health and healing. It can strengthen body systems and support regeneration by restoring vitality and balance to the body.
Forms of herbal medicine
Herbal medicine is available in various forms, including:
Tinctures
Teas
Capsules
Powders
Syrups
Essential oils
Each form offers its benefits and potency, so speak to a certified herbalist or holistic medicine practitioner about the best option for you.
Bottom line
Mental health remains one of the biggest challenges for the construction industry. Workers can use a lower-risk, non-invasive form of care to support mental health and well-being by utilizing herbal medicines such as kava, linden, chamomile, and passionflower.
Remember, herbal medicine is still a form of medicine that can be dangerous if not used properly. Speak with your healthcare provider before starting your herbal medicine journey, and monitor your symptoms as you engage. You matter, and your mental and physical health does, too.
Want more? Subscribe to our weekly newsletter for more articles, news, and tips on wellness for construction professionals.
Don't Miss Out on the Conversation.
Under the Hard Hat delivers real conversations about safety, mental health, tech, and growth in construction. Join our newsletter to stay connected, informed, and ahead—straight from industry pros who’ve been there.
