Lower back, popularly known as the lumbar region of the body plays a major role in our body movement, provides structural support and protects the tissues. Any pain or muscle strain in the lumbar region hinders the body movements. It reduces your efficiency, which in turn makes it difficult to accomplish even the routine tasks.

Being the body support system, it is quite difficult to survive with an injured spine. Therefore, when it comes to your spine, it becomes even more important to save it from any accidental injury or natural pains. 

#21 Lower Back Pain Facts You Should Know

In this article, we have enlisted 21 simple facts related to lower back pain:

• Lower back pain is the leading cause of disabilities throughout the world. 
• Americans spend more than $50 billion annually on the treatment of this disease. 
• It is an estimate that around 80% of the population suffers from this disease.
• The chances of lumbar pain increases as the personage. Moreover, if the person is already suffering from this pain, there are chances that it will increase with age. 
• Lower back pain can start at a tender age. However, the maximum chances of falling prey to this disease are lies at the age of 35-55 years.
• 50% of the working population of the country gets admitted to the hospital due to significant symptoms of back pain and discomfort.
• 90% of the people that suffer that from back pain show symptoms of acute pain and they get back to a healthy life within six weeks of the treatment.
• 7% of people who suffer from acute back pain develop a chronic condition.
• Lower back pain remains to be the most common reason behind taking leaves from the work.
• Only less than 5% of people suffering from Lower back pain develop a chronic condition that needs surgical procedure. 
• Most of the prescriptions written in the country include lower back pain as the major suffering.
• It is the third most common reason behind surgery.
• The budget for cancer and lower back problems is similar in most of the countries. 
• It is the second most common reason for visiting the family doctor. 
• People who are unfit or obese are more likely to suffer from this disease. 
• The primary reason behind lower back pain is mechanical; related to muscles and joints.
• Muscle and ligament strains are the basics that cause lower back pain.
• People who suffer from lower back pain show limitations in keeping social, recreational and family outings. 
• Chronic back pain causes psychological distress, depression, and anger. However, those who suffer from acute back pain are less likely to face such problems.
• Usually, pain is worse in the morning and gets better with stretching and other activities.         
• Most of all, lower back pain is just an underlying symptom behind muscle imbalance and mechanical problems.

It becomes easier to deal with the pain when you know the reason behind it. The help and support come in handy when you are aware of the cause. Consult your physician and try to locate the underlying reason. 

A continuous and regular back pain dampers your daily routine. Once it enters your life, you become a less active person. However, it is totally up to you how you take this pain and do it with it. It is just a matter of choice to stay active with your constant pain. You can still be productive if you want. 

The key lies in following the right lifestyle, which includes eating the right food and doing the right exercise. Yes, it is perfectly fine to do exercise with lower back pain. The proper exercise schedule and the right kind of workout will help you to sail through the condition so nicely. You need to know what type of exercise you should avoid and follow. 

The right kind of back pain workout is the key. It will help you recover from the pain, strengthen your muscles, and increase flexibility. Weak muscles fail to carry the load of your spine, and that’s why it becomes way important to add strength to the core muscles of your back.   

Working out with the back pain

The conventional system will always tell you to stay away from the exercise camp. The traditional theory will always ask you to rest or push through the pain. However, both theories are not right. Both the theories don’t sync in most of the cases. 

Your back pain works out depends on the following factors. 

• The reason behind your back pain.
• How active you stayed while your onset of back pain.
• How long, when and where your back pain started 

Unless your back pain is a result of some severe conditions like a fracture or spinal tumor, you can go for a few low-intensity weight training activities to manage it well. Exercising regularly strengthening your spine muscles, the strengthening improves mobility, and the tighten muscles start functioning properly. 

Keeping active during the pain prevents the tightening of the muscles. The sedentary lifestyle and inactivity can worsen your pain. So basically, one should not stop following one’s fitness regime because of the fear of your pain. Just make sure to keep your activities light and steady.

What kind of Exercises Should You be Doing?

If your back pain is the result of your bad posture, your weak muscles must have been compressed, and your spine must have been misaligned. Risking further is not even a point. These core exercises are good to start with.

Core strength and stability

A strong and strengthening core exercise deals with the fundamental aspect of spine health. A stable sore keeps you upright allows you to move flexibly. Core exercises are a great way to start with when you are in back pain. 

These are the few examples of core exercises to start with.

• pelvic tilts.
• Bridges.
• Wall sits.
• Abdominal exercises that include exercise ball.

Strength and weight training

It is a common assumption to avoid weight and resistance training while having a bad back. The research says that the sufferers should participate in these kinds of exercises to decrease the symptoms of the pain. 

Here are some examples of weight training programs.   

• Lateral raise lateral pull downs and assisted pull-downs.
•  Chest flyes, bench press, and incline press.
• Leg press, extension, and curls. 

You can also try these bodyweight exercises for back pain.

• Squats of all variations.
• Lunges forward to backward depend on you.
• Push-ups or modified push-ups from knees. 

Make sure to tighten the muscles of your abdominal before starting any of the exercises. It will help you protect your loser back. It will alleviate the pressure from your spine and would not let you fall into any long-term trouble.     

Taking approval from your physician is yet another point that you should take care of. 

Stretching

Stretching plays a vital role when you are dealing with back pain. It is a perfect combination of core stability and weight training. Begin with light and easy exercises to deal with your lower back pain effectively. 

Some common back pain stretches include:

• Hamstring stretches and extensions taking support from wall or towel grip.
• Knee-to-chest stretch while keeping your alternate legs straight on the floor.
• Back press-ups from the floor push-in position. 

Make sure to hold each of the stretches for a few seconds only, and these stretches can be repeated several times in a day. 

Cardio activity

A back pain workout schedule is incomplete without cardio. Low-impact cardio sessions are a great way to start with. Doing short sessions of cardio activities a few times in the week will help you with your cardiovascular health. Working with a personal trainer or a physiotherapist will be more beneficial for you. 

Adding these exercises to your daily workout schedule will make your life easier and better. It will reduce your pain and help you to endure it well.   

Back pain is not as such a symptom of Lung cancer. It is rare for lung cancer patients to a complaint of back pain as a first symptom. Linking back pain to the lung cancer sounds an unusual combination, but, it is real in many patients. Lung cancer back pain is usually different from the typical, chronic pain, and it can be differentiated based on its location and type.
If you are still unable to associate both, you need to know that 25% of lung cancer patients suffer from severe back pain at some point of their disease.

How Lung Cancer Can be Linked to back pain?

Cancer is probably the last thing that comes to our mind when we talk about back pain. It usually refers to some physical trauma (muscle strain or rupture in the disc) or some degenerative disease like arthritis or osteoporosis.
When we talk about back pain and cancer, the pain is distinct. It is much about where and when the pain is caused and whether it is direct or indirect.

Also Read :- Does Fasting Help You to Reduce Back Pain?

Here we have mentioned some particular locations or specification of back pain that will help you to identify if it needs to be associated with lung cancer.

1. The regular back pain occurs in the lower part. If there is some pain in upper to mid area of the back, it can be due to the direct pressure of the tumor.
2. Sometimes the malignancy irritates the nerves of the lining of the lungs and chest walls in such a way that that it gives birth to a sharp and shooting nerve pain.
3. Around 30% of lung cancer patients suffer from the phenomenon in which the lung malignancy spreads from the lungs to the spine and bones. It causes severe pain in the back and can be referred to as the back pain cancer.
4. Around 40% of lung cancer patients suffer from a localized pain right above the kidney. The metastasis of cancer causes this pain to the adrenal glands.

This is a bit strange, but the majority of people who are suffering from lung cancer are non-smokers. Either they have never smoked in their lives or quit smoking long back. It is because most of the Lung cancer patients have never smoked in their lives, and the kind of cancer they develop doesn’t exhibit any symptom. Moreover, these type of tumors, unlike other forms of lung cancer spread to bones.

Probable symptoms of lung cancer

When back pain is caused by lung cancer, it becomes tough to identify the symptoms. Most of the times, backache as symptoms overlaps with the other backache causing conditions. It mimics some severe injury when the back pain is related to the spine.

The back pain caused by lung cancer refers to a sharp pain in muscles or as if someone has pinched some nerve. People who develop adrenal gland over the course can also compare it to kidney pain. They describe it as if their kidney has been punched.

There are some telltale signs to the back pain that is associated with Lung cancer. We have mentioned some Red flags.

• You feel back pain even when you are at rest.
• The back pain worsens at night.
• The back pain occurs even if you are not doing any activity.
• It worsens if you take a deep breath.
• The longer you lie in bed, the worse you feel it.
• If the back pain is not responding to any therapy or medical intervention.
• Apart from these symptoms, the back pain caused by lung cancer is always accompanied by different symptoms like a persistent cough, shortness of breath, unintentional weight loss, chronic fatigue, and coughing up blood.

The metastasis of lung cancer causes metastases in bones as well. Spine and the larger bones of the legs become the first victim of this expansion. It results in brittleness and weakness of bones. Any compression fracture in the spine can be related to lung cancer.

Takeaways

Any back pain that doesn’t make sense to you or is getting worse day by day without any reason should not be endured. It can be a symptom of the more significant disease. See a doctor immediately and discuss the case.

Lower back pain counts to be the world’s second most common health problem. Around 85% of people suffer from lower back pain at some or other instance of their life. Moreover, it is the leading cause of disability in the world. There can be several reasons for this debilitating disease. It can be weightlifting, accidental injury, sitting in the front of the computer for long hours or genes. Over time, it becomes horrendous and more painful. However, the treatment remains to be same in most of the cases: back support belts.

What Are The Pros & Cons of Back Support Belts?

When back pain puts you through the pain and suffering, it becomes essential to stay active during the time to keep your lower back in proper function. Inactivity or underuse of muscles may lead to total disability. It makes your muscles weaker, stiffer and aggravates your existing injuries. Back support belts prove to be the ultimate rescuer at such times. Back braces always prove to be a reliable companion when it comes to excruciating lower back pain. They keep your back in proper position and posture without putting pressure on the nerves that cause pain.

Lumbar support belts are well-known for their benefits but do you know that their prolonged use can cause some disadvantages as well. In this article, we will go through the pros and cons of the back support belts and how can we take maximum benefit from them.

Pros of using Back Support Belts

The benefits of back support belts have been proven over and over in many types of research. Let us take a look:

1. Limitation of movements

A lower back injury calls for a limited spinal movements. Limiting the movements of the spinal cord helps in reducing the pain of muscles. Using the back support belts restrict the movement of the spinal cord and hold the muscles together while you move. This way, it helps in the healing of the injury.

2. Correction of deformity

Back surgeries and fundamental issues may result in the back deformity, which can turn to permanent if ignored. Using a back support belt at such times keep your spine in ideal condition and help you recover from the state of deformity.

3. Stabilization of back

Posture and stabilization of the spinal cord, both are equally important when it comes to the wellness of your lower back. Wearing a back brace regularly helps with both and makes you feel more comfortable.

4. Provision of extra support

While injury, your lower back loses the natural frequency. Using back support belts remove additional forces from it and help it regain its natural rate. It decreases the hazards of deformities and increases pain.

5. Make you feel comfortable

Lower back injuries steal your comfort and end up performing poorly at your workplace. Wearing a back support belt or lumbar support allows you to sit comfortably and concentrate on your work. It keeps your spine in a neutral position, and you don’t feel any extra pressure on it.

6. Relieves pain

You can choose for back support belts that are equipped with heating and massaging elements. Such kind of belts reduces stress from your spinal cord. The heating and massaging quotient of these belts leave a placebo effect on the pain and cure it to the core.

7. Improved posture

Wearing the back support belts while moving, bending, lifting weight and twisting helps in improving your posture. The technique works extremely well for heavyweight lifters. Even if you are not suffering from any back pain, it is advised to wear the back support belts for improved posture.

8. Reduced range of motion

Any back injury can lead to further injuries. Wearing a back support belt restricts the movement of the spinal cord. It limits the twisting and bending of your lower back, preventing the chances of pain and injury.

9. Avoidance of over-stressing

The back support belts are designed in such a way that they can remove all the extra stress from your spine. It helps you feel relaxed and comfortable. Moreover, eliminating extra forces from the spine prevents the chances of any further injury.

10. Abdominal support

Also to providing support to the lower back, back support belts give enough support to abdominal muscles as well. It works exceptionally well if someone is suffering from abdominal pain along with lower back pain.

Cons of using back support belts

As we already know, excess of everything can be harmful. Wearing a back support belt regularly can have its disadvantages. Let see us what its cons are.

1. Skin lesions

Wearing a belt of not your fit or wearing it too tight can cause skin lesions and irritation. Make sure to get a belt that fits your size.

2. Muscle atrophy

Using back braces for longer intervals of time can atrophy your muscles. It can lead to permanent injuries, and your spine may lose its well-being over time.

3. Load transfer to other muscles

Back support belts restrict load for one particular set of muscles, putting it on some different muscles. It causes discomfort or injury to other muscles of the body.

4. Gastrointestinal disorders

Wearing back support belts for longer intervals causes contractions and compression in abdominal muscles, which may lead to digestive issues.

5. High Blood pressure

The continuous pressure of back support belt on muscles can cause high blood pressure.

6. A false sense of security

By wearing the back support people become careless with lifting weights and other routine activities which may result in significant damage.

7. Dependency

Many people make wearing lumbar belts a part of their routine and keep wearing it even when they don’t need it. This kind of addiction is not right.

8. The weakening of muscles

Wearing the back support belt constantly weakens the muscles that are not in use. It is like damaging the natural structure of the body.

It is clear after reading the above discussion that lumbar belt or back supports are no less than a blessing, but one needs to use them wisely. Use them only when you need it and don’t depend on them.

Back pain itself very excruciating that affects the regular activities. If we consider back pain after childbirth, that affects both mom and baby since along with back pain a mom cannot look after her baby meticulously.

This postpartum back pain does not leave a woman immediately after her delivery, it takes some time. If it is a cesarean case, due to the epidural injection the pain may last for years based on one’s anatomy.

What are the Causes of the Back Pain after Childbirth?

• Hormones play a key role here. During pregnancy, the body releases progesterone, and relaxin that helps in relaxing the joints in the pelvic bone, thus eases the pregnancy. As these hormones stay even after pregnancy, it causes low back pain.
• After pregnancy, a woman starts to gain weight that is absorbed in the knees and joints. The extra work of the organs triggers back pain.
• During pregnancy, the uterus expands. It causes an extra strain on the lower abdominal muscles and lower back.
• Lifting the baby for the whole day, sleeplessness, and extra physical activities trigger the back pain after delivery of a woman.
• While feeding the baby in an incorrect posture put stress on the lower back muscles that eventually lead to lower back pain.
• Exaggerated exercises after delivery definitely induce back pain.

Tips to Deal With BackPain After Child Birth

Back pain can be easily dealt with and prevented by the following steps:

• Try to begin exercising soon after your delivery to retain abdominal and back muscle tone. At least do ten minutes stretching exercise on the floor to restore hip and back flexibility.
• Do consult a Nutritionist and comply with a balanced diet to reduce weight. It helps in lessening the stress on the back muscles.
• Do not involve in more physical activity immediately after delivery and take rest as much as possible that too in the case of surgery. Your muscles and joints definitely need rest after the pregnancy stress.
• Do not stand for a prolonged time. While standing, place one foot on a low stool to take some pressure off from the back.
• Do maintain a proper position while sitting. While breastfeeding avoids leaning towards your baby and bring your baby near to your breast or lean on the wall, keep your child on the lap in a lifted posture. If you feel severe pain in the shoulder or upper back during breastfeeding, then lie down on your side to feed baby comfortably.
• Do not wear high-heels for at least one year after delivery
• Do not carry baby on one side of the hip for a long time which stretches the low back muscles. Keep your baby in a “front pack” and carry the baby safely.
• Always sleep in a comfortable, relaxed position along with pillows support.
• Do not pick up the things from the floor by straight bending. First, bend your knees, then hip and pick the things which minimize the strain on the back.
• Go for a soothing oil massage from an expert periodically. It supports in increasing blood circulation in the body and gives great relief and relaxation from aching muscles.
• You may have pain relief external ointment for back pain
• Giving hot water or cold water fomentation will provide immediate relief from the acute back pain
• Do avoid taking cold water baths after delivery whereas taking hot water bath helps in relaxing strained muscles and ligaments
• Consulting a physiotherapist, acupuncturist and doing breathing exercises will mitigate the back pain.

If still, you have back pain after several months of delivery, then do not delay to consult a doctor. If you experience the following symptoms, then rush to the hospital;

• Severe pain accompanied by fever.
• Numbness and tingling sensation in either leg.
• If you feel imbalanced.

The given tips should be followed consistently to mitigate and nullify the back pain. It helps your body to recover faster, brings to a healthy shape. Apart from all, giving birth to a baby is a blissful moment in a woman’s life. So, enjoy your pregnancy period and take care of yourself by following the detailed tips.

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.