Friday, Aug. 26th, 2022

Bumblewood Thicket returns: 3rd Annual Fairy Village opens August 29 at Glen Lake Rotary Park


BOZEMAN, Mont.
— The fairies are returning to Bozeman for the 3rd annual fairy village andwill be visible to human eyes at Glen Lake Rotary Park August 29 – September 18. Bumblewood Thicket Fairy Village is a free, self-guided outdoor art installation offered by Random Acts of Silliness (RAS) in partnership with the Bozeman Parks and Recreation Department & Gallatin Valley Land Trust (GVLT), and with support from the Bozeman Health Foundation. The Fairy Village is comprised of tiny, magical fairy homes and businesses all built from natural materials by local Montana artists.

"We're overwhelmed and grateful to see the community response to the fairy village grow each year,” said Danielle Thomsen, Executive Enchantment Director of RAS. “It really is the definition of a 'feel good’ event - The world feels like a more connected, happy, magical place when you're in Bumblewood Thicket!"

RAS partnered with GVLT in 2020 to bring the first Fairy Village to Bozeman. The fairy village became an instant hit among the young and young-at-heart, with visitors dressing as magical creatures and clamoring to catch a glimpse of the tiny homes. In 2021, the Fairy Village was voted “Best Public Art Installation in Bozeman.”

“The Fairy Village is an awesome opportunity to combine local art with local trails,” said Chet Work, GVLT Executive Director. “This art installation invites trail users of all different interests and backgrounds to come together and enjoy the magic. We’re thrilled to be a part of something so uplifting and inspiring.”

This year’s village will feature all new fairy homes and businesses made by Montana artists. The installation will feature a “Build Your Own Bumblewood” area where inspired visitors can use natural materials to create their own fairy structures. New this year is a weekly fairy-themed story hour by local actors.

The village is a 10-minute trail walk from the main parking lot of Glen Lake Rotary Park- we recommend downloading the map and directions from www.randomactsofsilliness.com/bumblewood-thicket-2022. Bumblewood Thicket is a tobacco free event.  For accessibility information or school group information please email hello@randomactsofsilliness.com or visit our website.

 

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Wednesday, Aug. 24th, 2022

OLLI at MSU announces fall 2022 semester programming

BOZEMAN — Registration is now open for fall semester programs offered by the Osher Lifelong Learning Institute at Montana State University. Programming includes courses, lectures, forums, field trips and book discussion groups for the intellectually curious aged 50 and older. 

This year, OLLI at MSU, which was founded as the Wonderlust program, is celebrating 20 years of lifelong learning in the Gallatin Valley. In addition to its traditional offerings, OLLI at MSU has planned many special anniversary events for members and the public. 

Ten noncredit enrichment courses are being offered for the fall 2022 semester. Topics will include genetics; the art of deception; climate change and agriculture in Montana; the history of Yellowstone; Biblical conundrums; Indian Education for All; philosophy; the history of the movie musical; Canada; and grammar. OLLI courses are typically offered once a week over four to six weeks. The cost for courses ranges from $40 to $75 with an OLLI membership.  

For fall, OLLI at MSU will offer 10 Speakers Series lectures, formerly known as Side Trips, from 3 to 5 p.m. on Mondays. They will cover topics ranging from mineral wealth in the ocean and artistic expression with glass to eco-tourism in Africa and orthobiologics. The OLLI Speakers Series, special interest groups, travel programs, How It’s Made tours and behind-the-scenes previews of art performances are also available for OLLI at MSU members. 

OLLI offers free community programs, including the longstanding monthly Friday Forum and evening lectures in partnership with the Belgrade Community Library, and will host its semester reception on Wednesday, Sept. 7. 

Fall programming will include a mix of face-to-face and online options. Recordings of several programs will also be available to members. For more details about fall programs and 20th anniversary events visit montana.edu/olli/offerings

An OLLI at MSU membership is $45 annually. To join or register for courses or programs, visit montana.edu/olli/register. To receive program updates and announcements, sign up for OLLI’s free weekly e-newsletter at montana.edu/olli/newsletter

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Daily fishing restriction to be lifted on upper Madison River 

ENNIS – A daily fishing restriction on the upper Madison River will be lifted Wednesday as peak water temperatures have dropped below 70 degrees.  

The hoot owl restriction has prohibited fishing each day from 2 p.m. to midnight between Ennis Reservoir and Eight Mile Ford Fishing Access Site. That restriction will be lifted starting Wednesday, Aug. 24.  

A hoot owl restriction remains in place on the Madison River downstream of Ennis Reservoir. Restrictions are in place for other waterbodies. Anglers can find a statewide list of current restrictions at fwp.mt.gov/news/current-closures-restrictions. 

Fishing restrictions, such as hoot owl restrictions and full closures, are designed to protect fish that become more susceptible to disease and mortality when conditions, such as low flows and high water temperatures, combine with other stressors, including catch-and-release fishing.  
All stress to fish at this time of year is cumulative, and anglers should consider fishing in cooler waters during times of low flows and high water temperatures in rivers. Anglers can help reduce stress for fish by following these practices when catching and releasing fish, though fish mortality may still occur:  

• Fish during the coolest times of day, where permitted. 
• Land the fish quickly.  
• Wet your hands before handling the fish.  
• Keep the fish in water as much as possible.  
• Remove the hook gently. Using artificial lures with single and barbless hooks can make hook removal faster and easier.  
• If the fish is hooked deeply, you may have to cut the line at the fish’s mouth or consider keeping it if regulations allow.  
• Let the fish recover before releasing it.  

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10 Surprising Things that Decrease Property Value


When you buy a house, it becomes your most valuable property.

Normally, all homeowners are sure their home is the most valuable, but you need to remember that many factors affect its worth.

Some of those factors are the number of bathrooms and bedrooms. Other important factors include location, the square footage, the school district, and others.

Our goal is to help you lower the risk of decreasing your home value. We present you with a list of 10 surprising things that decrease property value.

1. Wet Ceiling Problems

Wet ceiling problems are becoming more evident in homes with bad roofs. Even small leaks may cause enormous damage to your ceiling. It will get wet, and you will notice a significant amount of mold. If you want to raise the value of your home, replacing old stained ceiling tiles with new tiles and panels will be a great decision.

2. School District Details

It is very important to have a good school in your neighborhood. If the school in your area is not healthy or has a bad reputation, that can decrease the value of the home near it. People like to live near safe schools because of their kids. The bad side is that you cannot do much about it.

3. Bad Neighborhood

This is one very important factor that can decrease the value of your property. Potential buyers can easily drive around your neighborhood and see what your home looks like. This can happen even before the visit.

If the houses are poorly pigmented, people who love to jog or walk a lot will find them boring and ugly. If you have neighbors who are constantly fighting or a lot of loud barking dogs around, that won't help you either. You cannot do much about it, but you must keep it in mind!

4. Exterior Paint Quality

If your exterior paint is of poor quality, it will decrease the value of your home. Don't forget that the first impression is very important! Many buyers love neutral colors like cream, beige, white, and gray. Pick some of those colors when painting your house. Make it look perfect at first sight!

5. Outdated Bathrooms and Kitchens

Most people love modern designs inside their homes. But, especially when we talk about bathrooms and kitchens, no one will find it attractive if your kitchen looks 50 years old. If a buyer doesn’t like the look of your kitchen or bathrooms, they will immediately calculate the renovation cost. This won't help you, as it will prolong the process of selling your house.

6. Damaged Roof

Having a good roof is a very important thing for buyers. A roof protects everything inside of the house, making a big difference in the value of your property.

Obvious leaks or physical damage is something buyers will see immediately.

The good thing is that you can fix it easily if you want to sell your home. The bad thing is that fixing your roof can be very expensive. Buyers know that, too, and they will calculate that cost pretty easily and rethink buying your home.

7. Unsightly Yard

Your house value will suffer if the yard is full of clutter or in poor condition. No one will think about buying a house where they cannot relax in a nice garden. The good thing is that you can easily change it, put a little pond or a barbeque, or simply clean it; it will increase its value and give a better first impression.

8. Certain Facilities Around You

This is a very important thing for future homeowners. Buyers do not love when they have certain facilities around them. It decreases the home’s value a lot.

Some of those facilities are bad schools – as we said before, cemeteries, homeless shelters, power plants, and many others. You cannot do anything to change this thing, but you can keep it in mind when you try to choose the price of your home.

9. Carpets

People nowadays do not like a lot of carpets. The main reasons for that are that they are not easy to maintain and look old-fashioned. Modern homes mostly have a lot of carpet-free areas that are easy to clean. On the other hand, the color of carpets can also affect the first impression of home buyers. Consider removing carpets or changing them before you start selling your home.

10. Delayed Maintenance

If you have problems around your home, you need to fix them as soon as possible. Some serious repairs need to be fixed before buyers come to visit.

Some of the problems, like a small drip from your water heater, may seem like they're not a big deal, but they are. These can cause many problems later on and leave buyers with a bad first impression.

So even if your home looks good now, it is very important to maintain it regularly!

The Takeaway

Take good care of your home, and do everything that is in your power to increase property value. There are things that you cannot change, but luckily - there are those which can be fixed.

We recommend you use this list in order to keep in mind some important factors that determine the value of your property. This can help you make the best offer possible when selling your house.

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Tuesday, Aug. 23rd, 2022

Low flows trigger full fishing closure on another section of Big Hole River 


GLEN
– A full fishing closure will go into effect on a section of the Big Hole River due to low flows. 

The closure extends from the Tony Schoonen Fishing Access Site upstream to the Montana Fish, Wildlife & Parks Maidenrock Fishing Access Site. The closure will begin at 12:01 a.m. Tuesday, Aug. 23. The closure will remain in place until lifted by FWP in consultation with the Big Hole Watershed Committee, or until Oct. 31.  

Flows at a U.S. Geological Survey gauge near Glen fell below 190 cubic feet per second on Aug. 18, meeting criteria for the full fishing closure outlined in the Big Hole River Watershed Committee Drought Management Plan. 

The fishing closure replaces a hoot owl fishing restriction that has been in place here since July 29. Fishing restrictions are in place for other sections of the Big Hole River and other Montana waterbodies. Anglers can find a statewide list of current restrictions at fwp.mt.gov/news/current-closures-restrictions/waterbody-closures. 

Fishing restrictions, such as hoot owl restrictions and full closures, are designed to protect fish that become more susceptible to disease and mortality when conditions, such as low flows and high water temperatures, combine with other stressors, including catch-and-release fishing.  
All stress to fish at this time of year is cumulative, and anglers should consider fishing in cooler waters during times of low flows and high water temperatures in rivers. Anglers can help reduce stress for fish by following these practices when catching and releasing fish where fishing is allowed, though fish mortality may still occur:  

• Fish during the coolest times of day. 
• Land the fish quickly.  
• Wet your hands before handling the fish.  
• Keep the fish in water as much as possible.  
• Remove the hook gently. Using artificial lures with single and barbless hooks can make hook removal faster and easier.  
• If the fish is hooked deeply, you may have to cut the line at the fish’s mouth or consider keeping it if regulations allow.  
• Let the fish recover before releasing it.  

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Friday, Aug. 19th, 2022

Gift Ideas for Someone Who Loves the Outdoors


For many men, women, active military, and veterans alike, heading into the outdoors is the perfect balance for the chaos of life. Many studies support the mental health benefits of getting outside and seeking a little solitude, whether through hunting and fishing or adventuring through mountains or canyonlands. No matter what their passion, you are sure to impress with any of these outdoor gifts.

 
Binoculars
Tactical binoculars aren't just for the troops. They are an excellent gift for anyone who enjoys outdoor adventures. They can be used for various outdoor activities, from bird watching, hunting, hiking, and even concerts. The best binoculars are lightweight, durable, and easy to operate. They are also a top pick for military gifts since good vision is required for service in every military branch.
 
Water Filter and Water Purifier
Anyone who enjoys the outdoors will appreciate a good water filtration system. Access to fresh water is limited when hiking in the backcountry or taking a long canoe trip. Military-grade water purification products, such as water bottles and portable purification devices, can be extremely useful when camping or in an emergency.

Water Bottles
Water bottles are an excellent choice for gifts for outdoor lovers. Whether it's backpacking, hiking, camping, boating, kayaking, or rafting. Every outdoor enthusiast can always use a water bottle. Keep your outdoor lover hydrated with a lightweight, durable, and insulated water bottle perfect for all adventures, trips, and travels.

Headlamp
USB headlamps are also excellent gifts for outdoor lovers. A high-quality headlamp is a great gift for an adventurer who goes camping, cycling, or hiking. Although we all have lights on our smartphones, adventurers and outdoor enthusiasts need hands-free lighting. A headlamp is essential when cooking by the campfire, chopping wood, or hiking dark trails.

 
Backpack Daypack
A backpack is an excellent gift for adventurers. It's best to leave the choice of the full-size travel backpack up to the individual, but a day pack or hydration pack is a perfect gift for outdoor enthusiasts. People typically carry water, food, a layering piece, a rain shell, and a few other accessories, such as a first-aid kit or headlamp. From short day hikes and mountain climbs to all-day adventures into the backcountry, you'll want your outdoorsman or woman to have a suitable pack for the job.

First Aid Kit
All forms of outdoor recreation involve some risks, unknowns, and the potential for injury. If all goes well, no one will ever need to pull the first-aid kit out of their pack. But it's important to practice careful risk management and injury prevention. As the first line of defense, at least when your loved one is spending time outdoors, they will be prepared for anything with a well-stocked first-aid kit.

Merino Wool Socks
Merino wool socks are ideal for outdoor enthusiasts and make a great gift for anyone. These socks work great for snow, hunting, hiking boots & shoes. Merino wool socks are soft and won't make your feet sweaty, so they are perfect for any weather. They are also known for their ability to keep your feet fresh. These socks are the best for camping, hiking, trekking, hunting, climbing, or mountaineering. Perfect for birthday gifts, Christmas gifts, or military gifts.  

Satellite Communicator
If you're looking for a gift for an outdoor enthusiast who seems to be 'off the map,' consider a two-way satellite communicator. Similar to a walkie-talkie, these devices keep hikers and climbers safe in remote areas by sending out SOS signals, tracking locations, allowing for communication with others, and much more. If you have a friend or family member who likes to go off the beaten path, this is one of the greatest gifts for outdoor lovers.

Emergency Tent or Sleeping Bag
When hiking on a day trip, chances are most people aren't going to carry a tent, but accidents happen, and they may need to spend the night somewhere. Nobody wants to carry around a heavy tent, but a lightweight survival shelter kit is a gift idea for the adventurous hiker in your life to add to their emergency kit.

Outdoor Watch with GPS
Who doesn't love a watch for a gift? Outdoor watches with GPS were built to withstand the toughest environments. Those who serve or have served in the military are probably very familiar with this watch model. They typically have a compass, altimeter, built-in training apps, and GPS with Global satellite navigation and are great watches for those who love the outdoors.

Multitool
Every adventurer loves a multitool for a gift. Outdoor lovers will find the helpful multitool more often than they expect! A good multitool is designed for outdoors, backpacking, or fixing outdoor gear and will include features such as pliers, wire cutters, electrical crimper, knife, serrated knife, saw, scissors, ruler, can opener, bottle opener, file, and screwdrivers. This is the perfect military gift idea for someone who likes to fix things and is always prepared.

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WHIP grant application period opens September 1

HELENA – The annual application period for the Wildlife Habitat Improvement Program (WHIP), a grant funding program administered by Montana Fish, Wildlife & Parks, will open Sept. 1.

The purpose of WHIP is to accomplish large-scale restoration of private and publicly owned high-priority wildlife habitats through noxious weed management. Grant expenditures are limited to herbicide, mechanical, biocontrol and re-seeding treatments, specifically to restore wildlife habitat functions. Grazing management improvements may also be funded through the program to restore native wildlife habitats and reduce susceptibility to noxious weed invasion. 

Grant awards are based on eligibility and competitive ranking. To qualify for funding, projects must:

  • enhance ecologically important wildlife habitat through management of noxious weeds that directly threaten habitat functions
  • use a landscape scale approach
  • have a reasonable probability of treatment effectiveness
  • include a minimum 25% non-federal cash match

In addition to considering eligibility factors, ranking criteria includes: 

  • number of funding partners and amount of contributions
  • number of landowners involved
  • accessibility of participating lands for public hunting

Awarded grants can be structured to provide funding for up to five years. Total available funding is up to $2 million annually; no single grant request can exceed this amount.

WHIP is accepting grant applications online through WebGrants. Starting Sept. 1, grant applicants can find the FWP Wildlife Habitat Improvement Program Grant Cycle 2023 funding opportunity at https://funding.mt.gov. Applicants new to WebGrants must register prior to accessing the application forms. For more information about the WHIP Program and grant application instructions, visit the WHIP webpage at https://fwp.mt.gov/aboutfwp/grant-programs/wildlife-habitat-improvement

WHIP applications must be submitted no later than 5 p.m., Nov. 23, to be considered for funding in 2023. If you have questions about applying for a WHIP grant or accessing the application forms, contact Smith Wells, WHIP coordinator, at smith.wells@mt.govor 406-444-7291.

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Thursday, Aug. 18th, 2022

What Can Cause An Anxiety Disorder?


Anxiety is the name given to a collection of different disorders. Those that suffer from an anxiety disorder are prone to feeling stressed, worried, or scared in certain situations.

There is no one reason behind the triggering of an anxiety disorder, which can make it especially difficult to treat. Here, we want to go through some of the most common causes of anxiety disorders. When you have the condition treated, it will often need to be established as to what caused the disorder in the first place. 

Trauma

One of the main causes of anxiety disorder is trauma. People experience a situation it has a bad outcome. Their brain then starts to get 'worried' every time they face that same situation in the future. Essentially, the brain is trying to avoid the same previous outcome. This is often treated through CBT. 

Stress

Anxiety disorders are often a symptom of pent-up stress. There is only so much the brain can cope with. If somebody is constantly dealing with stress, it may start to manifest as anxiety.

Drug; Alcohol Abuse

Drugs; alcohol can change the chemistry of the brain. Of course, since a change in brain chemistry can cause anxiety disorders, it is not uncommon for those who abuse drugs; alcohol to experience anxiety disorders.

The anxiety disorder may be caused by drugs seemingly 'innocent' when consumed in large quantities. For example, heavy caffeine drinkers have been known to have anxiety issues. 

Mental Health Conditions

Anxiety disorders could be the result of other mental health conditions. For example, it isn't uncommon for those suffering from depression to have a related anxiety issue. In addition, long-term issues such as PTSD and OCD can also result in anxiety. 

In order to treat the anxiety, the underlying mental health condition will often need to be treated. Therefore, you can think of the anxiety disorder as more of a symptom than something that can be tackled independently.

Medications

Certain medications may cause anxiety disorders. This includes medications that can often treat other mental health conditions.

If you are taking a medication and you believe that it is causing you to suffer from anxiety, then it is essential that you speak to your doctor. Many drugs can be substituted for a different one, or they may be able to provide you with advice on how that anxiety can be best managed.

Genetics

Sadly, if you have a direct blood relative that suffers from an anxiety disorder, then the chances of you suffering from an anxiety disorder are going to be higher. This is because anxiety disorders, just like most other mental health conditions, can be tied closely to genes.

These anxiety disorders will often be some of the most difficult to treat. After all, we cannot change our genes.

Certain Personalities 

Finally, certain personality types are more likely to suffer from anxiety disorders. For example, for those that have a personality that leans more toward being a perfectionist, then anxiety is a genuine possibility. The same applies to those that may have a much more timid personality. Same with those with low self-esteem.

No matter what the cause of your anxiety disorder is, know that it is treatable. Sure, some underlying causes can be much more challenging to deal with. However, don't be afraid to seek help. Even if the anxiety cannot be eliminated immediately, seeking help may make it alot easier to manage your condition.

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Gallatin City-County Health Department Announces First Probable Case of Monkeypox in Gallatin County

Case Count in Montana: Two cases of monkeypox have been confirmed in Montana.

Updated: 08/17/2022

The Department of Public Health and Human Services (DPHHS) and Gallatin City-County Health Department (GCCHD) confirmed a single probable case of monkeypox virus in a Gallatin County adult.

Initial testing was completed August 9, 2022, at the Montana State Public Health Laboratory and confirmatory testing will occur next with the Centers for Disease Control and Prevention (CDC). Gallatin City-County Health Department is performing contact tracing and will communicate with individuals identified as a close contact. The patient did not require hospitalization and is isolating at home. To protect patient confidentiality, no further details related to the patient will be disclosed.

Gallatin City-County Health Officer Lori Christenson said, “We appreciate the continued partnership with DPHHS and our local providers in our collective effort to slow the spread of monkeypox. With this first probable case in Gallatin County, we want to encourage healthcare providers to be on the lookout for monkeypox infections to help minimize transmission. Anyone with symptoms should isolate and consult a healthcare provider.”

As of August 8, 2022, CDC reports 8,934 cases of monkeypox/orthopoxvirus in 49 U.S. states. In recent months, more than 29,844 cases have been reported in 81 countries where the disease is not typically reported. Symptoms of monkeypox can include fever, headache, muscle aches and backache, swollen lymph nodes, chills, exhaustion, and a rash that can look like pimples or blisters that appear on the face, inside the mouth, and on other parts of the body.

The illness typically lasts 2-4 weeks and most people get better on their own without treatment. At times, monkeypox can cause scars from the sores, the development of secondary infections, such as pneumonia, or other complications.

The virus does not easily spread between people with casual contact, but transmission can occur through contact with infectious sores and body fluids; contaminated items, such as clothing or bedding; or through respiratory droplets associated with prolonged face-to-face contact. Because monkeypox transmission requires close and prolonged contact, close-knit social networks have been particularly impacted.

Individuals who believe they may have been exposed to monkeypox or have the characteristic rash or other symptoms, should contact their health care provider.

There is no treatment specifically for monkeypox. However, because monkeypox and smallpox viruses are closely related, antiviral drugs (such as tecovirimat) and vaccines developed to protect against smallpox may be used to prevent and treat monkeypox virus infections. The need for treatment will depend on how sick someone gets or whether they are likely to get severely ill. DPHHS has pre-positioned a supply of tecovirimat in the state for use, if necessary.
CDC does not recommend widespread vaccination against monkeypox at this time. However, vaccination may be recommended for some people who have been exposed to the monkeypox virus. Jynneos vaccine doses are already in the state and have been placed at several strategic locations, including the Gallatin City-County Health Department to ensure identified close contacts needing a vaccine can access it quickly.

The Health Department and DPHHS will follow CDC vaccination recommendations for monkeypox vaccination and expanded criteria which may be recommended for the following individuals.

• Post-exposure prophylaxis (PEP): Adults 18 years and older who have had exposure to individuals with confirmed orthopoxvirus/monkeypox virus infection.
• Expanded post-exposure prophylaxis (PEP++): Adults 18 years and older with certain risk factors that might make them more likely to have been recently exposed to monkeypox may be
considered for PEP++. This may include people that are identified through case
investigations/contact tracing, people who are aware that one of their sexual partners from the
past 2 weeks has received a monkeypox diagnosis, and individuals that report group sex/sex with multiple partners in the past two weeks in association with certain events, venues, or geographical areas in which monkeypox transmission has been reported.
• Pre-Exposure prophylaxis (PreP) Adults 18 years and older who meet one of the following criteria:
• Men who have sex with men and have recently had multiple or anonymous sexual
partners; OR
• Partners of men who have sex with men who have had multiple or anonymous sexual
partners; OR
• Sex workers (of any sex); OR
• Staff (of any sex) at establishments where sexual activity occurs (e.g., bathhouses, saunas,
sex clubs).

Certain healthcare and public health response team members designated by public health
authorities to be vaccinated for preparedness purposes according to ACIP guidance. At this time, most clinicians in the U.S. and laboratorians not performing the orthopox generic test to diagnose orthopoxviruses, including Monkeypox virus, are not advised to receive monkeypox vaccine PrEP.

For more information on the symptoms of Monkeypox, prevention and vaccine information, the spread of the disease, and more, please visit healthygallatin.org website. This is the best location for the most up-to-date information in Gallatin County.

For more information on statewide monkeypox response, visit the MT DPHHS website. This website has details on treatment and vaccination for monkeypox.

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The 5 Best Yoga Poses for Back Pain


Many people struggle with back pain. Whether it's work-related or from a chronic condition, back pain can consume your life and make it difficult to complete everyday activities. The good news is that there is a natural way to help relieve back pain and increase mobility. According to the Mayo Clinic, the ancient practice of yoga can help release tension, relax taut muscles, and reduce reliance on pain medication.

If you're considering adding yoga as an exercise routine and have back pain or a back injury, talk to your doctor about the best way to incorporate yoga to treat back pain. According to the Annals of Internal Medicine's July 2017 research, yoga can help your body manage pain better by improving neural function while strengthening your back, stretching muscles, and aligning your spine.

To try this natural relief method, check out these five best yoga poses for back pain.

1.    Cat/Cow Pose

This pose is perfect for a sore, aching back since it helps warm up and loosen tight back muscles that can cause pain.

Start by getting down on your hands and knees, then transition into Cat pose by slowly arching your spine like a cat. Hold this pose for several seconds. Then move into Cow pose by letting your stomach drop while pushing your shoulders back and raising your head.

Repeat 10 times in a smooth flow from Cat to Cow and Cow to Cat. Repeat this yoga flow as needed until your muscles relax.

2.    Child's Pose

This pose can look like you're not doing anything, but Child's Pose takes us back to childhood basics when we moved naturally. So while Child's Pose looks restful, it creates an active stretch along your neck, shoulders, and back.

Begin the pose by getting down on all fours and stretching your arms over your head. Now, sit back into the pose so that your bottom rests close to your heels without touching. Keep this pose and breathe slowly and evenly 5-10 times. You can repeat this soothing stretching movement as many times as needed.

3.    Downward-Facing Dog

Almost everyone has heard about this famous yoga pose. It targets the large muscles that make up your lower back and spine and supports standing and lifting muscles.

To do this pose, begin on your hands and knees. Place your hands flat on the floor just ahead of your shoulders. Lift up and back, raising your knees from the mat, and push your tailbone towards the ceiling.

You can carefully lower your heels toward the floor if you want to add a gentle hamstring stretch. Then, hold Downward-Facing Dog Pose for 5-10 breathes and repeat the sequence 5-7 times.

4.    Pigeon Pose

Pigeon Pose can seem a little daunting if you're new to yoga. However, it's a great stretch that relaxes your hips and flexors, reducing connected lower back pain.

Here's how to do Pigeon Pose. First, begin in Downward-Facing Dog pose with your feet spaced body-width apart. Next, pull your left knee out and forward and angle it to the left. This will make your left leg bend almost perpendicular to your right leg. Then sink both knees to the floor. Finally, just let your back right left stretch out behind you in a straight line.

Hold this yoga pose for 5-10 breaths, then do the other side. Repeat the flow as needed.

5.    Upward Forward Bend

Our final pose helps alleviate back pain by relaxing back muscles and releasing taut hamstrings. This pose is often called a forward fold since the pose stretches upward and back to elongate the hamstrings and muscles in the back. It also loosens tight muscles in the shoulders. 

Do this pose by standing straight with your feet shoulder-width apart. Breathe, bend over at the waist, and stretch to the floor. Even if you can't reach the floor, you can still do this exercise by stretching as far as possible until you feel a gentle hamstring stretch. Do this pose 5-7 times. Keep your position on your final forward bend for 5-10 breaths.

These yoga exercises are designed to unlock tight muscles and align a misaligned spine, hips, shoulders, and neck that can contribute to back pain. The good news is that you can comfortably complete these exercises at home without any equipment whenever you need some pain relief.

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News Comments

This is so typical of a sign in, which we should not have to do to check if we or some one in our party got a permit. I have been working or "creating an account" for 30 minutes and just get the same ...

Smith River permit drawing results available

Sunday, Mar. 10, 2024

Why not leave those cheerful, colorful garlands up longer? What’s the rush?

Main Street Closed Jan 2

Saturday, Dec. 30, 2023