Do you have the problem of snoring? If your answer is yes, then you must be feeling very irritated every day. At the beginning this problem may not seem to be a major issue, but when your snoring starts disturbing your partner or other sleeping in your room, then this turns out to be a real nightmare. Luckily, there are a number of options that can help you stop snoring and that depends on the cause of snoring.

If it is due to overweight, alcohol or other things, then you need to work on them. If the snoring problem is due to nasal blockage, then you need to take care of that. But if your snoring problem is due to your sleeping position, then you have the magical anti-snoring pillows available in the present market.

Supine Position

If you are having the habit of sleeping in Supine position, then that can be one of the main reasons for your snoring and this kind of snoring is called as the tongue based snoring. When you are sleeping on your back, your tongue also gets relaxed along with the entire body. When this is happening, the back part of the tongue or the rear side of the tongue will fall back into the throat. This will mainly happen due to the gravity and hence will block the air passage.

The surrounding tissues in your throat will experience vibration and hence the sound of snoring is produced. Some of the studies have shown that more than 35 percent of the snorers are the throat based snorers. Anti snoring pillows are a very effective means of stopping snoring when compared to other methods available.

Anti-Snoring pillows

You will have to get started with the positional therapy in order to get rid of this problem permanently. Many people, who are used to sleep in the supine position, will find it really hard to sleep in any other position. Even if they sleep to left or right side, as they go deep into sleep, they tend to come back to the normal position. But when you are using anti snoring pillows, you will find them very effective.

How does an anti snoring pillow work?

When you have a look at the anti snoring pillows, you can observe that there is an elevation in the middle of the pillow. That means, you will not be able to sleep in the supine position on such pillow and hence you will either turn to your left or turn to your right. In case, you wish to go back to the supine position even after some time, you will not be able to do so as the pillow has an elevation in the middle.

Are they really effective?

If you are having this question in your mind about the anti snoring pillows, whether they are effective or not, then you can buy them happily. The anti snoring pillows are very effective as they are not promising something magical to happen with the use of the anti snoring pillows. All they are promising to do is to make sure that you are not sleeping in the supine position and hence you will be able to sleep on one side and hence no tongue based snoring.

Different kinds available in the market

There are different brands available in the market that are selling some best anti snoring pillows and you can choose the one that suits your requirements.

If you are having any other kind of snoring problem like then you will also have other kind of anti snoring pillows like the wedge pillow, which will support your back and help in aligning your spine in the right position. Many other models are also available in the present.

All you need to do is just make sure that you are checking the complete details of each kind of anti snoring pillow and then deciding the right option for you. Apart from the pillows, you also have other techniques and tricks that can help you to get rid of snoring. You should get the expert help in order to get the right information.

In order to enjoy a sound sleep, pillow plays an important role. There are different kinds of pillows available in the market today and each of them are used for different purposes. There are special pillows for the pregnant women as well. A pregnant woman finds it really difficult to enjoy a sound sleep as there are so many changes going on in her body and her belly continues to grow. Back pain and leg cramps are some of the major issues faced by a pregnant woman, and that makes it difficult to find the exact position for sound sleep.

What is Pregnancy Pillow?

Pregnancy pillows will help a pregnant woman get complete rest that she needs during pregnancy. These pregnancy pillows are available in different sizes and shapes so that they can cater the different needs of different women. There are a number of benefits that a pregnant woman will be able to enjoy with these Best pregnancy body pillows.

Have a look at the list of benefits below:

#1 Complete body support

During pregnancy, your body will feel totally uncomfortable and it is very important to provide support to all parts of the body. When you start using the pregnancy pillow, you will be able to provide complete body support, to stomach, to legs, to neck, to back and your shoulders as well. Women who are suffering with extreme back pain during pregnancy will find these pillows really helpful for them.

#2 Enjoy deep sleep

During pregnancy, it is very important for the women to enjoy a good sleep and if they lack proper sleep, this can affect the newborn baby. When using pregnancy pillow, you will be able to enjoy good sleep as there will be any kind of discomfort or pain that is very common during this period.

#3 Ample of choice

Another benefit of pregnancy pillows is you will have an ample of choice for picking up the pillows. Based on your needs, you can make the choice and many of them are available even on the internet and hence it makes your purchase simple.

#4 Improved blood circulation

Most of the times, your doctor will recommend you certain sleep position for proper growth of the baby. Along with that you will also be suggested certain sleep positions for better blood circulation, which is very important during this phase. When you are using a pregnancy pillow, both back and hip will be completely relaxed and that can help in both improved blood circulation and proper growth of the baby.

#5 Elevate the feet

This is another common suggestion from your doctor for enjoying sound sleep and with the help of a pregnancy pillow, you will be able to elevate your feet with ease and hence you can sleep well.

#6 Relax the muscles

When sleeping on the right pillow, your muscles will feel relaxed and for pregnant women it is the pregnancy pillow that will help in relaxing the whole body and muscles as well.

#7 After pregnancy

Pregnancy pillows are not just helpful during your pregnancy, but they can also be used after your pregnancy. You can find the pregnancy pillows very helpful during feeding your baby. So, they do not go waste after pregnancy. You can still use them. You will also have mild back pain to severe back pain even after pregnancy and this pillow can be used even during post pregnancy pain.

#8 Helps to remain calm

During pregnancy, there is a lot of discomfort and a pregnant woman keeps turning and tossing on the bed while sleeping. But during this process, the pregnant woman is worried if the baby inside the womb gets hurt or disturbed. So, if you think that you are also having that problem, then you go for pregnancy pillow. This pillow will help in providing great support and comfort to the belly and hence your baby is safe and happy.

As there are so many benefits, you should get one today for yourself as well. But there are a number of options to choose as well and hence you need to make sure that you are choosing the right one for yourself. You can talk to your doctor for more information and how exactly to use the pregnancy pillow.

Most of the people I know are suffering from this issue of lower backache. Somehow lower back pain happens to be the most common health issue with this generation. There can be many reasons behind it like not lifting your weight with a right technique, sitting all the day of your butt with little or no movement or just not stretching your muscles at all. Whatever be the reason, the intensity of the nagging back pain is equally disturbing and irritating.

Normally, when we suffer from any kind of debilitating pain, we tend to stay in our bed longer than usual. Yet researchers prove this point to be wrong. Technically, working out is the best way to deal with the excruciating pain and it reduces the risk of back pain attack as well.  

Stretching can be the easiest solution to this problem. The solution doesn’t sound interesting rather I will say it is the most boring one but trust me, it is the most reliable and quickest one. Still, despite knowing all the benefits, we tend to ignore stretching.

Top 5 Best Stretching poses for Back Pain Healing

In this article, I am going to explain how stretching every single day can keep your pain away. I have mentioned a few stretching poses that will make your life unbelievably easy. But before that I will start with a few general tips.

• It is necessary to hold any stretch for at least 10 seconds. However, the preferable time is 30 seconds or longer. The positive effect of stretching is directly proportional to the holding time.
  
• Do not rush through the moves. Turn on the soothing music and utilize the chance to renew and relax yourself.
  
• Take deep breaths. It will help you to get over the feeling of discomfort.
  

#1 Child’s pose

This common Yoga posture is a general stretch. The muscles of the lower back are contracted when you are in pain. This stretch is good for them because they need to extend in order to do this Yoga pose.

How to do it: Put your hands and knees on the floor. It should be like your hands should be under your shoulder and your knees should be under your hips. Extend your hands and palms flat on the floor. Sit in such a way putting your hips on your heels and drop your chest and head downwards extending your arms. Stay in this position for 20-30 seconds to get best results.

2. Cat/Cow stretch

This dynamic movement allows your low back muscles to move in two directions. This Yoga pose is an extension to the child’s pose and lengthen your contracted muscles. It also soothes the soreness.

How to do it: Put your hands and knees on the floor placing your hands under the shoulder and knees under your hips. Maintain your posture in such a way that your spine should be parallel to the ground. Now, round your back, stretch your mid back between your shoulders- remember the way how a cat stretches her back. Hold for 5 seconds, let your stomach fall downward and hold for 5 seconds. Repeat all these movements for 30 seconds.

3. Lower-Back twist

This movement helps in stretching your back and glutes. Glutes tighten your muscles and ultimately increase the intensity of pain.

How to do it: Lay down on your back and bent on your knees and feet on the floor. Extend your arms to make a T-position. Keep your shoulders intact on the floor while you bend your knees on the either sides. Stay in each position for 20 to 30 seconds and return to original position. Bend towards other side after that and repeat the process again.

4. Knee-to-chest stretch

This is a simple move and it is also known to strengthen and lengthening your contracting muscles.

How to do it: Lay down on your back with your knees bent and feet above the floor. Rest your hand below your knees or right above your knee caps. Bring both your knees close to your chest slowly and hold there for 20-30 seconds. Return to starting position after that and repeat the process.

5. The pelvic tilt

While in lower back pain, it feels as if your whole pelvic area is hard to move.

How to do it:  Lay down on the floor with your knees bent and feet flat on the floor. Keep your back in a neutral position and try to relax. Tilt your pelvis upward and then flatten your back muscles against the floor. Repeat this move for 12-15 times and you will feel good.

All these moves and movements will definitely help you to get rid of your recurring lower back pain. Repeat these moves as often as you feel like. Just remember that keep moving to live a healthy life.    

Also read:-

1. Try #5 Yoga Which will Help You to Sleep Better
2. Top 5 Yoga Pose for Neck Pain

Are you suffering from back pain since a very long time? Are you tired of trying every other remedy and treatment for curing the back pain? Is your back pain affecting your daily day to day routine badly? If yes, we can understand what you are going through. A regular back pain is no less than a slow poison killing you slowly day to day.

Have you ever realized that the food you are eating can contribute to your back pain? Well yes, this is a proven fact. The food you eat can affect your body aches. Researches show that there are a few foods that are shown to reduce inflammation which is a common cause behind back pain. This is a proven point that changing your diet can help you avoid regular back pain.

Importance of fasting

If this inflammation in left untreated, it will run rampant through your body and cause many problems including lower back ache. You need to maintain a diet with good nutrition that includes anti-inflammatory foods only.

Fasting can be tremendously beneficial if conducted in a proper way. It is known as a safe and most effecting way to maximize the self-healing capacity of one’s body. It can provide you with amazing results. If fasting schedules followed consistently, it creates healthy results from healthful living.

The statement may surprise you but back ache can be actually treated with the help of fasting and proper diet. In fact fasting, improved body postures and use, chiropractic manipulations, rest and exercise are effective ways of dealing with back pain.    

It is interesting to know that the patients facing chronic pain will dramatically improve by controlling their diet. We have enlisted a few important points to consider.

#1 Veggies help you to fight back pain

All plant based diets are best to avoid the inflammation in the body. Flax and chia seeds when eaten in a combination with omega-3 rich fishes can create magic. Coldwater fishes like salmon, mackerel, sardines, herring, tuna, black cod and trout are good for back pain patients.

The second most important part of anti-inflammatory diet is deeply colored foods. Carrots, beets, sweet potatoes, cherries, berries, grapes, red wine, pomegranate and watermelon are colored foods that are loaded with nutrition.  

There are special herbs and spices that are popular anti-inflammatory agents like basil, cinnamon, ginger, rosemary, garlic, cumin, onions, oregano and turmeric. That is why it is advised to season your food generously. Drinking healthy herbs like teas and true teas is also helpful.

#2 Foods to be avoided

Nightshade vegetables such as tomatoes, eggplant, white potatoes and peppers are an indispensable part of anti-inflammatory diet. Just don’t eat these vegetables for two consecutive weeks and observe the result. If your symptoms disappear, understand that these are potentially sensitive food items for you.

Other than that you should avoid eating processed foods, fast foods, pasta, sugary drinks, fried foods and any other saturated fats. Also, try to stay away from chips, crackers, pastries and, caffeine and alcohol as well.

#3 Most important-calcium factor

The scarcity of calcium and vitamin D in the body is another common reason behind chronic back pain. As you age, bone mass reduces. Bones are the ultimate reservoirs for the calcium. The reducing bone mass can lead to osteoporosis. It weakens your vertebrate and the simplest solution to this problem is to increase your calcium intake and bone density of your body.

Our body needs 1000-1300 mg intake of calcium daily. But the point is this calcium should come from natural resources only. Do not supplement more than 500 mg calcium in day. Natural foods like milk, cheese and yogurt contain a good amount of calcium in them.

High intake of calcium supplements can be risky for your heart. The key rule is to intake just adequate. Supplementing too much calcium can also cause bone fractures.

These are few simple and easily achievable diet habits that can change your life. Changing these few food habits will make you more movable, fit and will keep you healthy. The thumb rule is to follow an experienced or well educated dietician before making any major changes in your diet.

An exercise with a bad rap, people usually want to skip deadlifts. It excruciates lower back pain in the ugliest form which lasts for more than a day. Trainers often quote that back pain through deadlifts is common but it’s not normal. It is simply an indication that you are not doing it in the right way and there is something wrong with your lifts.

Deadlift Exercise Reduces Back Pain or Causes Back Pain?

Dead lifting may cause a little fatigue or tiredness in the day which is pretty much normal. But, a few people wake up with a back pain next day. It affects their day to day activity and it becomes difficult for them to bend over or twist their body. Moreover, sitting on a couch becomes apprehensive and it becomes difficult to roll over the bed. If this is the case with you, something is wrong about your dead lift technique and you need to work out on it.

Although deadlift is a full body movement yet you feel it more on your back if you are doing it right. That is why it is incorporated on back day instead of leg day. But if you feel pain, it is not a good sign.

Back pain occurs because you are not approaching and executing the lift in a proper way. We have enlisted 6 common mistakes people make while deadlifting along with its proper solutions.

#1 Not firing up your lats

Lats is the biggest muscle in your back. It stretches from humerus in your upper arm to your pelvis. If kept in position, it provides a lot of strength and stability to your spine. If you do not engage your lats before you start the lift, it creates a tension across your back. And when you transfer weight from your lower body to upper body, it leads to strand and pain in your back.

The problem is easy to fix. Just pretend that you are squeezing an orange in your armpit while doing the lift.

#2 Don’t start with the bar too far away

The position of the bar is another common mistake people make while deadlifting. If the bar is too far away, you are giving a poor pull to yourself which puts on lots on strain on your back.

To be precise, the barbell should be right over your midfoot. When the bar is located closer, the dead lift becomes more efficient.          

#3 Not bending your knees enough

The conventional deadlift requires you to bend your knees, enough to get you down to the bar. In order to save your knees from bending, people end up bending their backs and crush it. Moreover, it is impossible to achieve the exact wedge shape of the deadlift without bending your knees. Remember, you chest should be positioned above your hips and your hips above the knees.

#4 Don’t focus on pulling the weight up

Yes, deadlifting is a pulling exercise but don’t underestimate this pull as a simple one because the misconception will leave your body in a dangerous position with a threat to your back. If you initiate it as a pull, your hips and shoulders will not move at a similar pace which is very important. Thinking more about pulling will make you miss the tension and cause back pain due to excessive force.

#5 Overextending at the top of the lift

Most of the people finish off the lift with almost a hip thrust on the floor. This extra range of motion is not good for your back. You actually push your lower back while doing it and overarch it. You should not over extend it at any cost.

#6 Do not ignore your abs

Most of the people involve abs in the lift when they start it but while on their back they let the gravity take over and simply drop their weight which is bad. This instant dropping knocks the position of your body, straining your lower back and causing pain. Keeping your lats and abs engaged helps you to control the lowering of your body.

Doing the exercise in a right manner is quite important for your good health. I hope you will save your back by following the given points and will produce effective results. If you have back pain than you can try inversion table therapy, which helped many to reduce back pain.

Winters are in and everyone keeps looking for warmth. Though space heaters are the best option to infuse heat into your surroundings and environment yet you always need something to warm up your cold feet. Heating pads have the ability of inducing heat directly into your muscles and this is how they help you with the back aches or stomach aches. You can keep it on your abdomen, under your neck or on your feet.

4 Best Battery Operated Heating Pads in 2019 for Back Pain

Corded heating pads are the most common ones. They are quite useful but stand nowhere when compared comfort and convenience of battery operated heating pads.    

Our body naturally tightens up when it feels even an acute pain and restricts any kind of movement to prevent further injury. Heating pads are an effective way of getting rid of any such injury or pain. Being portable, these heating pads can be used on any particular muscle for pain relief or for general heating purposes. It is very important to know about the features of the product thoroughly before you buy it. This buyer’s guide contains the review of 4 battery operated heating pads.

#1 Brite Leafs Far Infrared Therapeutic

This safe and simple to use, Brite Life far infrared therapeutic heating pad is cordless, portable and rechargeable. Unlike traditional and conventional heating techniques, this heating pads works on far infrared rays which deeply penetrates into the body (up to 3-inches), into your bones and muscles to release your pain. It loosens your muscles with its optimizing therapeutic effect. The superior heating technology of the portable heater allows the user to use it on a lower or higher heating temperature as per your choice.

The heating pad can operate for a long period of 2-4 hours (its working duration depends on the temperature.) This Velcro tape of the heating pad provides you with a comfortable grip around the pain site and it can be extended up to 70-inches. You will be impressed by the contour and comfortable fit of the Velcro.  

The middle layer of the far infrared carbon heating pad releases far infrared wave which distributes heat and infrared waves evenly.          

Brite Leafs far infrared heating pad can be used to relieve back pain, shoulder pain, stomach ache, sore muscles, arthritis, cramps or any other kind of discomfort.

Learn More. 

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#2 ARRIS heating waist Belt Wrap

ARRIS provides you with an adjustable heating lower back wrap which can be used on lower back, waist, abdomen, knee or shoulders to relieve pain. A perfect gift for Mother’s day, father’s day or Christmas, the wrap around belt is ideal for men and women of any age.

The far infrared technology of the ARRIS heating waist belt wrap is far better than the conventional heating pads. It has wide stick straps that brace the aching area. It is adjustable and fits well with your stomach, waist or abdomen.

The heating level of the waist belt wrap can be adjusted with the help of 3-level controller: Low- blue (45 degree Celsius), Medium-white (55 degree Celsius) and High-Blue (65 degree Celsius).

The heating waist belt wrap performs several functions. It promotes blood circulation, relieves tension, stress, muscle pain, stiffness and cramping.

This particular heating pad is powered by a 5V battery which is capable of offering sufficient power to the heating pad.

There is an in-built thermal protection module which protects it from over-heating. If it overheats, the flow of heat stops until it return to its standard temperature. The extremely secure and reliable heating belt can be hand washed without worrying about electrical leakage.     

Learn More. 

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#3 Newton Health Mate

The wireless, portable heating pad is a perfect take along technology. It is an active heating pad for the people who lead an active lifestyle. The rechargeable USB Lithium ion battery pack gives you wireless freedom.

Being portable, the device can provide you heat anywhere. It has two fit-adjusting cinch straps with Velcro closure that provides you with maximum comfort. The Velcro allows it to fit in to a person of any size.

It is a simple to operate device which can be comfortably wrapped and braced around your waist. Simply power on battery pack, select the desired heat level and start using it. The heat settings of the device are: Green: Low heat (95 degree Fahrenheit), Blue: Medium heat (118 degree Fahrenheit) and Red: High heat (140 degree Fahrenheit).

The battery pack of the heating pad can be charged via a micro-USB. It has a built-in single flash LED as well. The most interesting fact is that this battery pack can also charge your mobile phone and similar electronics.

The universal fit, Newton Health mate also includes a gel cold pack. Simply store the ice pack in the freezer and use it thoroughly whenever you need.        

Learn More. 

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#4 Rechargeable/ Portable Heat Pad

This particular heating pad is advertised as the best heating pad on Amazon. The safer, stronger and softer heating pad is available in 6 new designs. Each unit is assembled with 6 layers of protection, new heating element and security charger. You can simply charge it and you are ready to go.

When you say rechargeable, it means while using this heating pad you do not need to waste time and energy on boiling water and pouring it in the bottle. Once fully charged, you can keep the heating pad inside your blanket for the whole night. This heating pad is a great alternative to heating blankets or hot water bottles. The customer care service of the brand is top-notch. It does not require any refilling and it is environment friendly.

Learn More. 

The company also offers 100% refund without asking any question, in case you are not satisfied with the product.

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Conclusion

In my opinion, all the above mentioned portable heating pads are best in their categories. You need to choose one that suits your requirement. If you face any kind of pain usually, the far infrared heating pads are a good choice for you. If you need it just for ordinary heating purpose, the last one is a good choice.

Low light Laser Therapy (LLLT) or very commonly called as the Infrared light therapy is a process of getting relief from many health alignments. This kind of treatment makes use of Light emitting diodes (LED) of lower energy or the lasers for getting relief from pain and proper cell functioning. Usage of high power lasers will cause damage to the cells and the tissues. In Infrared light therapy, they set it to certain wavelength, which makes it easy for you to get relief from long term knee pains, it speeds up wound healing and also pain caused by certain kinds of diseases such as Rheumatoid Arthritis.

What are the Benefits of Infrared light therapy?

There are a number of infrared light therapy benefits and almost all of them are scientifically proven and they are all safe as well.

Here is a small list of benefits that you will be able to enjoy when you are getting infrared therapy done:

#1 Pain relief in Joints, muscles and Nerves

It has been scientifically proven that Infrared therapy will be able to provide you relief from long lasting pains and also promotes quick healing. This is drug free and the safest method to follow for any part of the body. This includes joint pains and joint inflammation, muscle pains, sports injuries, spine injuries and a few other pains as well.

#2 Full body detox

There are many different ways to detox your body, but detoxifying your body with the help of infrared laser therapy can be very effective. It is believed that it is seven times more effective than the other methods. This is done by heating the body directly, which means, the core temperature of the body is raised. This will give rise to cellular level deep sweating and hence you will be able to flush out the toxins. Why is this method preferred over the other methods like steam sauna is this method can be done at a very safe temperature levels. You can go for this method when extreme heat from sauna does not suit you. You can get the infrared treatments done at home as well.

#3 Boosting the immunity levels

Usually, when you have any kind of infection due to bacteria or virus, what happens to your body? You will get a fever and that is because your body starts to fight with the infection causing virus or bacteria. This heat environment is created so that the virus does not survive in it and immunity is boosted. This heat also causes the blood vessels to dilate and hence that will help in providing oxygen supply to the entire body and blood circulation also improves.

#4 Weight loss by burning calories

Many people think that you are going to relax when you are getting the infrared lamp therapy done. But that is not true at all. You may be relaxed mentally, but your body is doing a lot to sweat. Yes, it is working really hard in order sweat and this will help in reducing water weight, which does not come back for sure. Along with that, infrared laser therapy will also help in breaking the cells. That will result in reduced body fat. So, at the end of the day, you start losing weight by burning calories and breaking the fat cells.

You can use 2 Personal Infrared Sauna at Home.

#5 Quick wound healing

When you pass the infrared light at a certain wavelength, that is going to help in the production of collagen and also in the production of new capillaries. When the amount of capillaries increase, the blood flow also increases to the skin tissues. This will in turn increase the nutrients and oxygen supply to the cells and hence it makes it easy for wounds to heal faster.

#6 Peripheral Neuropathy

Many people wonder whether Peripheral Neuropathy really helps in getting relief from the numbness, tingling and burning sensation caused by the neuropathy symptoms. But the answer is simple and it is yes. In fact, scientifically, this method is believed to be one of the best and drug free method to get relief from pain.

#7 Stress Relief

You can try the infrared light therapy at home for getting relief from stress. This is the first thing that you will be able to experience when you get an infrared light therapy done, complete relaxation of the body. The stress hormone levels in the body will be completely balanced and hence you will be able to get the mental clarity and stress relief. The infrared rays will penetrate deep into the body muscles and relax them.

#8 Reduced blood pressure

When you are doing any kind of aerobic exercise, some kind of physiological process happens in the body and that will help in reduction of blood pressure. It is the same process that repeats when you are going for infrared light therapy. Your blood vessel dilation starts when the temperature of the body start to rise slowly. This will result in increased blood flow and heart rate as well. This gives the cardiac output without even moving a muscle. In simple words, it is an exercise to reduce blood pressure without any kind of exercise.

#9 Sleep Problems

If you are having sleep disorders like insomnia, then you should definitely try infrared light therapy. This will help in promoting sleep and you will not have the problem of insomnia any more. In fact, this works the same way like the stress relief. When the entire body is relaxed, then you will automatically be able to sleep with peace and hence you don’t need any other medicine to treat this problem.

Wavelengths of Near Infrared Light Therapy

The list of benefits of infrared heat is really big as there are many more benefits that you can enjoy. The best part of the infrared light therapy is you will be able to get the treatment done at home or you can do it yourself. If you cannot tolerate the heat of the sauna, this is the best thing that you can try. You can talk to the experts in order to gather more information about it.

Back pain is really a frustrating problem that can ruin the complete plan for that day. You will be stunned to know that 84% chance is there to develop the issue of lower back pain in one’s overall lifetime.

However, you might have experiences that back pain can’t be ignored always because it’s not such kind of problem that would resolve automatically without any intervention. Fortunately, with the help of some workable home remedies, you can successfully treat this problem at your comfort zone and such remedies range from massages to herbs.

How to Cure Lower Back Pain at Home?

For most of the individuals, there is no such thing like a straightforward cure for lower back pain because most of the times it needs a trial and error approach to find out the most suitable process for you.

Conventional medical techniques would generally concentrate on the anatomical issues related to the lower back pain. But, sometimes, a multifaceted technique would generate a better result and eliminate the pain from its root.

Let’s check out the following list that has been compiled to provide you relief in the problem of lower back pain.

#1 Releasing Your Inner Endorphins

Endorphins are hormones composed in our body naturally, however, most of the people don’t know that they are equally as powerful as any pain medication.

Whenever these hormones start releasing in our body, they start blocking pain signals from registering with our brain. These hormones are helpful in lowering stress, anxiety, depression because all of these issues are connected with chronic back pain and the pain becomes worse due to such factors.

You can try out some activities in order to release such good messengers and these activities are Aerobic exercise, Meditation, and Massage therapy.

#2 Have Sufficient Restorative Sleep

Are you suffering from insomnia? If yes, then pain can be the prime reason for that. You can face issues with staying asleep or falling asleep. Many chronic back pain sufferers experience some kind of sleeping issue.

It is also true that insufficient sleep can make this issue even more serious. In this scenario, only having the pain treatment will be of no help because you must treat the sleep disorder as well.

#3 Exercise Your Core

The muscles present in your back and abs play a pivotal role while it comes to support the lower spine and these muscles do not receive a decent workout during your normal routine and so you must target such portions specifically with the help of exercise.

You can choose a few simple exercises and perform those 20 to 30 minutes, according to your convenience. You can also consult a fitness trainer to know about it in detail.

#4 Soothe the Pain with Hot and/or Cold

Many people underestimate the application of hot packs and/or cold packs, but such applications are wonderfully effective in alleviating the lower back pain and speeding up the healing process.

#5 Cold Therapy

Do you know the two main benefits of cold applications?

Cold therapy alleviates inflammation that generally works as a black sheep in any type of back pain issue.

This incredible therapy plays a role of local anesthetic by decelerating nerve impulses that prevent nerves from generating pain.

#6 Heat Therapy

Heat application is involved with two prime benefits:

Heat therapy is helpful in stimulating blood flow that further transfers healing nutrients to the particular affected area of your low back.

This particular therapy obstructs the pain messages from being transferred to the brain.

Heat can be generated in multiple forms and it will be best if you can try several options to find out the most suitable source for you.

You can take a hot shower or bath, soak in a hot tub, can utilize a hot water bottle, a heating pad, or heat wrap that can provide a low-level but continuous heat to give healing warmth and relaxing feeling to your lower back.

#7 Stretching of Hamstrings Twice Regularly

Tight hamstrings can be a big contributor to lower back pain. Hamstring stretching must be carefully performed and twice per day at the minimum.

A number of gentle stretching exercises are available that should not hurt the lower back pain sufferers.

#8 Engaging Your Brain

According to pain specialists, pain is not at all absolute and it’s more than sensation only. The manner in which one’s brain interprets as well as processes pain signals play a crucial role in the way he/she perceives the pain.

The best part is that you can learn skills for the brain for alleviating or ignoring the signals of pain. Expertise development in such skills can be helpful for you in experiencing some level of influence over the pain in the long run.

You can also find some activities that make you happy. Continuous pain can be like a burden in your life that can affect the relationships with your near and dear ones, can influence your finances and so on.

Ongoing pain might interrupt your sleep and also influence your mood, as a range of other issues usually develops with the problem of lower back pain. Hence, any natural anti-depressant can help you to a great extent.

The Bottom Line

In case you are in severe pain and are on continuous extensive medical treatments, you can try to recall some simple things that you can perform for yourself to assist in your healing and get healthier and stronger with the passing time.

You must take care of your diet habit as well. Consult a dietician and get a customized diet chart. Many people also use supplements and herbs for alleviating back pain. Always consult your doctor prior to initiating the utilization of any herbal medicines, unless they might interfere with your ongoing medications and generate unwanted side effects.

It is true that many times back pain responds to home remedies, however, in case it starts going extremely severe, then you must consult a specialist without further delay.

Lower back pain can put a halt in your daily activities and so it is very important to get rid of this problem as soon as possible.

Basically a good pillow is the pillow which conform you the shape of your body and giving you the support without applying any pressure while just ensuring that the actual weight is spreading evenly to your back or spine to the vertebrate. In here the following information in such cases will discuss what to look for in the pillows and the correct best way to sleep on the pillow and to even reduce the possible onset of morning neck and even back pain.

So, before getting just started to go for the sleeping position, it is about whether you sleep on your back or on the right and left side as well as or stomach. Proper pillow placements play a major role in different sleeping positions and pains as well.

There are positions where it actually differs and they are;

Sleeping on the Back

If your back or spine is not well supported then this may cause you muscles and connective tissues as well to have a cramp and become a very much leading as well as paining thing to wake up with aches and pain during the night as well in the morning. The goal in this of using a pillow is just to help your head and spine/back to keep in neutral alignment as well as that your head is sitting in the line and position between your shoulders as well and where actually both your head and neck are straight so that it does not get pain by cramps too. And there’s where pillow plays a well and important role too.

If you are sleeping on the Side

In this actually the pillow should fill the space that is between the outside of the shoulder as well as the ear to prevent the neck from bending out at an awkward or a strange way to angle. Side sleepers are basically benefitted from sleeping with a side sleeper pillow that is a pillow between the knees and even to improve the spinal alignment.

Sleeping without pillows as well can help you extend your back and you can rest in a natural position without any consequences and aches to pain. Using a pillow is necessary and if the pillow is very much soft and that can strain your muscles of neck and decrease blood flow to your head as well. Using the pillows below your head and neck can as well resist the pain in the spine and can cause that in the neck too. Try even to sleep without the pillows as well any head or neck support to see if you have back or neck pain and it will surely be gone by the next morning.

What affects the pain?

So, basically if the pillows are there which plays very much important role in the game and if the pillow is too high while sleeping and sideways or even the back, the neck will be bent very much abnormally and forward to the side and which may severely cause the muscles suffer the strain so far and back and neck has to suffer the pain which sometimes is unbearable and onto shoulders as well. There are some positions that may also cause narrowing of the air pipe and may cause you less of breathing and sometimes snoring is better too and which can cost you your sleep.

As well as additionally the height of the pillows is too low then the neck muscles can be strained too. As no one is the perfectionist here, everyone makes mistakes, still here you cannot place the pillow very high or very low, you can just do that by adjusting it well and let yourself out of the pain so far.

So, these are some of the ways you can prevent yourself from suffering the pain as you know the both sides of the coin now.

One of the most common and basic problem and body issue every man and woman go through is back pain, even now a days small kids also suffer through it. This is a common thing and can be avoided if you and I, and everyone just do some basic things in our daily routine. One of the key to this problem is to majorly avoid lifting some heavy loads in your routine life. Similarly, if women who have recently had an operation should be careful as they are more prone to back pains and are likely to do less lifting things basically.

Avoid Back Pain With Simple Change in Life Style

Basically, sitting in a wrong position too can increase or cause back pain as it is like to cause pain as there is a wrong position which actually you are not supposed to sit in. Therefore, to avoid back pain at work you need to make sure that your chair is a light and your desktop or laptop is at the same level of your eye.  On the other hand, the most important tip to avoid back pain at work is the chair which can hurt your back well. Use a chair which is more comfortable. The chairs that are soft and with a back cushion is helpful for you, if you’re working for long hours in the day frequently and which helps get through the pains.

Your Bed matter

One of the main things to do is to check the bed in which you are sleeping whether it is comfortably soft or not. A soft bed basically provides comfort whereas hard bed gives back pain.

Postures

One of the most important tips is to avoid a back pain is that to use the correct postures to sit in at the work or even the home while doing the things you love to do.

Crossing your legs

This is a particular tip or only ladies as they frequently sit crossing a leg if sitting for long hours, that helps you move back and hip muscles avoid it by avoiding the pain at work.

Post Pregnancy

Women frequently in pregnancy should try to lose weight after the pregnancy and strengthen their abdominal and key postural muscles and by doing this basics, it will surely help in avoiding back pain.

Some home things and tricks

If you are suffering from a back ache slight or severe, then the things used in the house should be kept in the lower shelf which is a lot better as it refrain you from straining your back again and again.

Males have the wallet issues

If you don’t know, let me just speak it out for you that keeping wallet in you back pocket can even cause you some chronic back pain. This is one tip by which you can avoid the pain by just putting it aside when you are at work or resting.

Lifting heavy objects

It is pretty much advisable that if you are working out in the gym then pulling and weighing heavy weights in wrong ways can even lead you to cause back aches and pains.

When carrying objects

To know about avoiding the back pain, is how to lift a weights or an object that is really very heavy. Just simple ways that bend your knees and hips and then lift the object which eventually will not cause any back pain.

So, hope this may help you out in avoiding your back pain even if you are in the office or else in the house, working or resting, it will surely help you.