Easy Self Massage Techniques for All Body Pain

Simple and easy to do, the following seven neck and shoulder massages help to ease soreness and tension from the muscles and leave you feeling relaxed, energised and stress free.

7 Easy Self Massage Techniques to Ease Stiff and Sore Shoulders

1. Sit comfortably or stand in a relaxed upright position. Gently stroke down your right shoulder with your left hand. Start at the base of your skull and gently stroke down your right shoulder to your fingertips with your left hand. Mould your hands to the shape of your body and use a firm yet gentle touch. Repeat 3 - 5 times then switch arms and stroke down the opposite arm.

2. Using small circular motions, gently massage the back of your neck with your fingertips. Take your time and work around your neck and base of your skull. Gently stroke with alternate hands along the back of the neck area you just massaged.

3. Using your thumbs, index and middle fingers, gently squeeze and release the flesh around your shoulders and upper arms.

4. Make a small fist with your left hand and gently tap your right shoulder blade a few times. This has a stimulating effect on the body.

5. Cross your arms by placing your right hand on the top of your left shoulder and your left hand on the top of your right shoulder and gently pull the tops of your shoulders a few times, then slowly glide your hands down your arms to your finger tips and gently pull your fingertips as your release the pressure. Do this 3 - 7 times.

6. Slowly breathe in and out through your nose. Place your left hand on your left shoulder. Place your right hand over your head and use it to gently guide your right ear down towards your right shoulder. Take it easy and do not use any force or heavy pressure which can ultimately cause more damage. Breathe in and out slowly through your nose, with each breath allowing your head to relax to the right as you relax your left shoulder. Slowly return your head to the centre. Repeat on the other side.

7. Using the back of your hands, gently stroke under your chin, your neck and throat area. Repeat this action several times then slowly stroke down the front of your body and across your lower back.

These seven simple massage techniques can easily be slipped into your day whenever your shoulders feel tense and your neck is stiff and sore. Practice them often and see how much freer and relaxed your neck and shoulders feel.

Easy Exercises for a Flat Tummy and Stronger Back

You may also think that doing your normal exercise will get the tummy flat and leaner, but not always, Try out these exercises or tie them in with your regular routine and those flabby bits will not stand a chance! These are the main ones you should consider doing.

1 – The Plank

This first exercise is very easy to do, but also very effective. It will work your abs and strengthen your back at the same time.

Start as if you were going to do some press ups, and then go down so your forearms are on the floor. Your legs should be stretched out behind you and you should be balancing in your toes. Hold this position as steady as possible and as straight as possible.

Keep this up for around 30-60 seconds at a time, or until you start to feel the balance going and your shape beginning to unfold. You will feel the absworking hard by this points as well as the lower back starting to feel the pace. Release, relax, stand up and loosen. Repeat this at least 3 times for the best results.

2 – Crunches on an Exercise Ball

I you haven't got an exercise ball, I would suggest the investment, they act as resisters to you body and can be so beneficial.

First, lie on the ball, positioning it under the lower back. Next, put your hands behind your head or cross your arms across your chest. Start by doing gentle ‘sit-up' using your abs to lift you up. As you pull yourself up, keep the ball still, it must not roll. Lower yourself back down, again using your abs to control the movement. Do about 12-15 times in 3 sets, remembering to rest a minute between sets.

This exercise will also benefit you legs.

3 – Lying Leg Raises

This is an old routine, but so effective. Lie on the ground and lift both your legs to 90 degrees, keeping your stomach muscles in use at all times. Pause for a second then lower the legs slowly down and hover them just above the ground. Hold them there for a few seconds and lift them back up again to 90 degrees. Repeat between 5-10 times in sets of 3.

Don't let your legs relax when holding them just above the floor, we need to keep the abs taut and in use throughout the process.

4 - The Bicycle

Lie on the floor and place your hands behind you head and slightly support it with your fingers. Bring your knees up to your chest and lift you shoulders from the floor without pulling on your neck, rotate to the left bringing your right elbow towards your left knee and straighten your right leg, the back to the centre and repeat the process, only going the opposite direction, using your left elbow to meet your right knee with your left straightened.

Continue alternating sides in a peddling motion for 1-3 sets of 10-14 reps, relaxing for 30 seconds between sets.

5 - Accordion Sit-Ups

This is another very easy exercise but also very effective. As the title says, you act like an accordion in this exercise.

Lie on the floor in a flat position on your back, then, at the same time, bring the top half of your torso up as you raise knees to meet yourself in the middle at the same time, pause for a second or two and then lower back down again. Repeat 8-10 times in 2 or 3 sets.

These are 5 very easy tummy or Abdominal exercises to really get to the fat deposits around your stomach and sides. Doing these on a regular basis will see great results for getting that flat tummy. Over time and with a healthy diet, you may well begin to see the elusive 6-pack forming!

2 Simple Exercises for Back Pain Relief

Upper back pain most often occurs due to injuries in the broad triangular trapezius muscle. It is   located at the back of the neck between the shoulders. It covers the upper shoulder, the upper back and the mid back.

The trapezius muscle has the tender and hypersensitive knots or trigger points. They are so called because they trigger shooting pains when compressed.  The pain is often very severe and limits the movement of the upper body.

How to get relief from upper back pain

The best way to get relief is to exercise the trapezius muscle. Exercises strengthen, relax  and keep it in good shape. They speed up the blood circulation which brings in added supply of oxygen.

Here are three simple exercises to do that:

Exercise No.1

Shrug your shoulders

Stand in your natural posture and move your shoulders up and down 10 times.

Exercise No.2

Stretch the thoracic area

A. Sit on a stool and clasp your head from behind with both your arms. Now gently bend your body backward 10 times while looking upwards as you do so.

B. Sit on the floor with your legs stretched out. Bend your neck and head towards your navel. Stay in this position for 15 seconds. Repeat this exercise 5 times.

Massage

How to locate the trapezius muscle for massage?

The Trapezius is, in fact, a large muscle. It starts from the base of the neck, extends to the shoulders and goes all the way to the middle of the back. You should choose the upper part of the trapezius for the purpose of massage.

Gently press the muscle area for about 10-15 seconds and release it. Do not press very hard or long to avoid hurting it. Press only so much that you get "the good hurt".

Knead the trapezius

Lying position relaxes the trapezius muscle because it does not have to bear the weight of the arms. So lie down and knead the sore spots in rhythmic motion. Move incrementally towards the arms.

You can massage the trapezius yourself. But sometimes it is difficult to reach the area with your own hands. It is better to  ask someone to do it for you.

Get the relief you so much need and enjoy.

Tips To Take Care Of Your Spine

Taking proper care of your spine is one of the most important choices you can make for your health. Your spine is the centerline of your body and responsible for many tasks including holding up your head, ensuring limb movement, and housing your spinal cord--the brain's messenger.

Chiropractors know the importance of spinal health and the crucial role it plays in overall health and wellness. When your spine is balanced and functioning properly, you have helped to create your best scenario for optimal health.

As advocates of proactive healthcare, here are two simple stretches recommended by chiropractors that can help you keep your spine healthy. Try these after a long car ride, a day at the computer, or even after an invigorating workout like running.

Elongation Stretch:

The following elongation stretch can help to limber the spine, relieve pressure on the lower back, and help provide blood and oxygen flow to the brain. Start with your hands and knees on the floor, then sit back so your bottom is sitting on your heels and your chest in on your knees. You can rest your forehead on the floor or on a small pillow. Inhale slowly while you expand your rib cage and then exhale slowly relaxing your rib cage. Concentrate on your breaths and the movement of your rib cage. Do not hold your breath. Try this for 5 to 10 deep breaths per day and work your way up to 15 to 20 deep breaths per day in this position.

Spine Roll:

The spine roll helps to naturally decompress your discs and limber and massage your spine. You will want to do this stretch on an exercise mat or a soft carpeted surface. Start in a supine position (back on the floor) with your knees bent and feet flat on the floor. Inhale first while in the supine position then exhale while you bring your knees into your chest. Inhale again while you lengthen your spine from your tailbone to the crown of your head. Exhale and lift your head to your knees, wrapping your arms around your knees. Then you can begin to gently rock back and forth, massaging your spine.

Therapeutic exercises like these and others can help keep your back healthy. Many chiropractors provide free classes on how to care for the spine and other general health matters. Chiropractors are whole body specialists with proactive treatment plans to help people live longer, healthier lives. To learn more about proper care for your spine, contact your local chiropractor for a class schedule or an appointment.

   - via Brad Woodle

Back Pain Relief Remedies

Can't you even touch your toes without feeling a pain in your back? This sudden back ache could mean many things, and it can also disturb your life. This kind of pain is commonly faced by office goers, bikers, and those who don't exercise regularly. Before you start seeking pain treatments, remember that back pain is a symptom like other aches. When you feel the pain, it means that something in not right with your body parts. Your back is an important part of body, and ignoring pain is not a good idea. The article has an interesting selection of back pain relief treatments to shrink your pain. Time to say goodbye to all back aches!

Back pain can be debilitating for every person, especially for people who are overweight. Being overweight places extra pressure on the back and results in severe pain. One of the best things you can do to relieve your pain is to lose some extra weight. Besides, also be aware that whether you are sitting at a desk or engaging in any activity, you keep an upright body posture to prevent further stress on your back. If you will not be aware of small things, the pain can affect every phase of your life. Only awareness of mind towards remedies can bring the biggest changes and lasting results.

Instead of trying any pain killers that have the prospective to cause damage to your liver and kidney, it is better choosing natural remedies to alleviate the pain. Additionally, you should move properly throughout your day to shun movements that will intensify your back pain. Resting with raised knees, using good back support, practicing good body posture, etc can eliminate a lot of back pain.

Here are some home back pain remedies

Most back pain goes away within some days, but again arises because you have not treated the pain from its root. To ease discomfort, home remedies also work effectively.

-> Exercise: Walking, stretching, swimming, and other gentle exercises can help you recover the pain easily. You must consult with a quality therapist to make sure you are not overdoing any of these exercises.

-> Drinking plenty of water: You may be surprised to know that just drinking several glasses of water in a day may work wonders to ease all of your soreness, including back pain.

-> Heat and ice: Applying cold packs to numb the pain and reduce swelling is the cost-effective way of getting relief from severe pain. Use them for at least 20 minutes, many times in a day, and constantly for 2-3 days. After that, warm baths or using a heating pad can ease the discomfort of pain.

-> Follow online pain relief program: You may also get relief from online exercise programs, DVD's, E: book, email coaching, free 12 months subscription to the monthly newsletter, free health related articles, recipes and pain relief tips. Take advice from professional and maintain a program of exercise. This can clear up your pain and keep it away from returning in the future.

Conclusion:
Follow these natural back pain treatments and get you back in a normal position to catch up with your daily activities.

By Eric Mark Francis

Tips To Prevent Chronic Back Pain

It is a fact of our health that only the common cold strikes more than chronic back pain. For many of us back pain is caused by simple mechanics of our spine such as a muscle or a joint. While it might be quiet painful, most back problems are not serious and very easily treatable. Sometimes our pain occurs in all age groups, but as we grow older we become less active and pain becomes more evident.

Here are some things you can do to prevent recurring pain or sometimes called chronic back pain.

Stay Active:

In our bodies, the spine was meant for motion. In fact movement of the spine is required by our bodies for healthy disks. Remember our disks are the so-called "shock absorbers of our vertebrae". Because our spinal disks have no blood supply, movement is required to lubricate these disks. Movement promotes strength and keeps our spine healthy.

Eat Healthy:

Stay away from processed foods, mainly fatty foods. These foods cause inflammation in our bodies which can lead to pain. Eat fruits, vegetables, and whole grains to promote a healthy back and overall health.

 Keep Positive:

If chronic back pain occurs, remain positive. Prevent depression and don't think you need to spend days in bed. Inactivity, will only make it worse, you need to move.

Lift Properly:

You need to take the weight off your back when lifting, especially heavy items. Lift with your knees and legs, bend and cradle the item you are lifting, and listen, don't be afraid to ask for help when lifting a heavy object. Many macho men have hurt their back lifting wrong.

See a Chiropractor:

Sometimes another condition could be causing your chronic pain. If you experience reoccurring pain then you might need to see a chiropractor. He can readjust your spine and also offer treatment plans to help prevent further problems associated with your back problems.

  - via Jerry Standefer

Natural Ways To Achieve Rheumatoid Arthritis Pain Relief

Are you up late at night from the pain, stiffness, and swelling of your arthritis? Does your life revolve around your pain?

Here's some tips on stopping RA pain using natural treatments. These treatments are popular today as people seek to control their health and healing.

According to the National Center for Complementary and Alternative Medicine (NCCAM), there is a wide range of natural treatments for rheumatoid arthritis - heat pads, magnets, acupuncture, natural supplements and many more.

Hot Peppers:

Capsaicin is an ingredient in hot peppers. It's put in creams to rub on painful joints. Studies show that capsaicin stimulates the release of a substance that's involved in communicating pain between nerves and parts of the body. At first, capsaicin may increase the sensation of pain, but then it usually decreases the intensity of pain. In studies, people with RA who used topical capsaicin reported less pain.

Turmeric:

Add turmeric to more of your dishes to add flavor and natural anti-inflammatory qualities. According to Science Daily, turmeric, a yellow spice often used in curries and Indian cooking, contains an extract called curcumin, which has been found to decrease inflammation in the body. It has also been found to reduce several of the symptoms associated with arthritis, such as pain, especially in people who have rheumatoid arthritis. You can buy turmeric in the spice aisle of any grocery store and add it to soups, stews, chicken, eggs, tofu and even noodle dishes. Get as creative as you like with ways to add turmeric into your diet, because using the spice consistently over time will have the best benefit in treating arthritis.

Heat & Cold:

Cold compresses reduce joint swelling and inflammation. You can apply a cool compress or ice pack to the affected joint during an RA flare-up to help ease inflammation and pain. You don't want to overdo cold treatments. Apply the cold compress for 15 minutes at a time with at least a 30-minute break in between treatments.

Heat compresses relax your muscles and stimulate blood flow. To use heat therapy, you can try a moist heating pad or a warm, damp towel. Many people like using microwavable hot packs. Don't go too hot. Your skin should not burn.You can also use heat therapy by standing in the shower. Letting the warm water hit the painful area on your body may help ease pain.

- via Brian Tim Wilson

Real Facts about Back Pain

Pathological conditions involving certain visceral organs can also manifest in the lower back and these are referred to as referred pain.

The causes of this condition can be divided into several categories. These are organic, musculoskeletal, referred and traumatic. The investigative methods available for the diagnosis of back pain can help distinguish these different causes. These include radiological imaging, laboratory tests as well as physical examination of the patient. Therefore, the exact causes can be elucidated to rule out the myths associated with back pain.

Since it is such a common complaint among many adults, some people may believe the myths leading to missed potentially lifesaving interventions. For this reason, it is of utmost importance to review some facts and truths about associated with this common problem.

The risk of developing this symptoms rises with age
As one approaches middle age (that is 30 to 40 years) back pain sets in. This can be explained by senescence which leads to degeneration of the intervertebral discs and so compression of the vertebral bodies. The pain involves this region because this is the weight bearing part of the vertebral column.

Contribution of physical inactivity
Toning is important for the integrity and performance of the muscles. This can only be achieved by regular physical exercises such as jogging, running, walking and jumping. Laxity leads to inability of the muscles of the lower back to bear the weight of the upper body leading to pain.

Systemic diseases can also cause pain in the lower back
Pathological conditions involving either muscles or bones also cause back pain. These include certain types of cancer, inflammatory disorders and disorders of the spine. Few primary cancers involve the lower back, most are metastatic from prostate and lungs. The culprit inflammatory disorders include arthritis and ankylosing spondylitis.

Role of genetics
First degree relatives of patients with back pain also develop the condition. This proves that there is a genetic component to the causation of the pain in these patients. These genetic diseases include some forms of arthritis and ankylosing spondylitis.

Obesity and overweight are risk factors
Body mass index (BMI) the single most important measure of body weight. A BMI of 25 and above is detrimental because it exerts a lot of weight on the lower back leading to pain.

Lifestyle and job are significant
Excessive smoking is associated with back pain. This is because smoking denies the body some important nutrients necessary to maintain the integrity of bones and muscles of the back. In addition, some jobs involving pushing, lifting or pulling can twist the vertebral column and spine leading to pain.

Certain physiological conditions such as pregnancy, menstruation and ovulation cause visceral pain which can be referred to lower back in women of reproductive age.

Acupuncture Treatment for Back Pain

If you suffer from back pain you probably would not consider acupuncture as a treatment until you have exhausted many other alternatives. However, acupuncture is a type of ancient Chinese medicine that's been around for over 2,500 years and throughout this time it has been used for back pain relief, increasingly so in these modern times.

While it is not traditionally a part of western medicine, nowadays your doctor is quite likely to send you for this treatment if you are suffering from back or neck pain either persistantly or due to accident or injury.

If you are going to have this therapy you may want to know a little about how it works. The general belief is that the body has 20 energy flow patterns called meridians or pathways. Through these pathways it is thought that the life force or vital energy flows, this is known as the qi (it is pronounced chee) and is considered to be essential to maintain good health. There are over 2,000 points on our bodies that connect with these pathways and it is at these points which the hair-thin needles are inserted, this is done in varying specific combinations depending on the treatment required. These actions are believed to either correct the flow of qi or to reinforce it.

Even though it cannot be proven that this works as a type of pain relief, it is thought that as a result the central nervous system is stimulated. Most patients say that they get a pins and needles sensation on the insertion of the needles and indeed into the duration of the treatment, which usually lasts about 15 to 30 minutes. Some people report that they feel energised or even very relaxed so it appears as if the effect can be is somewhat different depending on the individual.

The acupuncturist will use up to 20 metallic needles during a treatment session and the depth they are inserted is dependent upon the area, deeper muscular or fatty areas need more penetration and the scalp for example would be just below the surface. The practitioner may turn the needles one way or another depending on what they are trying to achieve, in my personal experience they were turned on insertion, then again about half way through the treatment. At no point is the treatment painful, there is a mere sensation of the needles going in and they do not feel sharp at all, this is because unlike needles used for injections, an acupuncture needles tip come to a smooth point without sharp edges. They are also very thin, about 20 times thinner than a hypodermic needle. In my experience the most troublesome part of the treatment is lying in the same position without moving for up to 30 minutes, especially if you suffer from back pain or similar.

Although there are many medical experts who believe acupuncture is an effective way to treat certain conditions such as back pain, there is no true consensus. Some adhere to the theories of qi and meridians whilst others attribute acupunctures benefits to the biological changes that are brought about in the body as a result of treatment. Needless to say there will always be the sceptics who deny that acupuncture has any effect at all, but in my opinion if you are suffering from ongoing back pain it is certainly worth trying.

7 Awesome tips to Prevent Back Pain

Avoid Sudden Twisting Or Bending
Sudden twisting or bending may tear the ligaments that hold your vertebra. It may even injure or displace inter-vertebral disc. In worse conditions, this disc may get squeezed out of its outer casing causing you severe pain.

Be Careful While Lifting Heavy Objects
Lifting weight puts stress on your back. To avoid injuring your back, align your back in correct position and lift the weight gently.

Check Your Posture
Bad posture is the most common cause of back pain in middle-aged people. Standing or sitting improperly for long durations disrupts the alignment of spine. Gradually, over a period of years, this leads to development of more and more back problems. Muscles bear stress that will lead to their accelerated wear and tear. Unequal stress on certain muscles, joints, ligaments can destroy the harmony, making the back suffer more.

Never Start Exercise Without Proper Warm Up
Warming up raises the temperature of your muscles. This makes them tender and flexible. Now they are ready to bear exercise stress. Conversely if you start exercise without warm up, your muscles are still cold and thus not ready for stress. Sudden stress may strain them leading to back pain.

Stretch Your Spine
If you are inactive for long durations, it is bad for your back. Immobility, due to sedentary office work or due to disease or old age may make your spine stiff. If you seldom stretch your spine, then, in the long run, the ligaments in between your vertebrae may become stiff, thin, inelastic, tender and painful. Stiff ligaments make spine inflexible, which further encourages you to avoid spine activity. Thus a vicious circle of spine stiffness and immobility is created resulting in degeneration of ligaments. This leads to major problems with the back and the neck.

Maintain Healthy Body Weight
Maintaining healthy body weight is good for many reasons. Apart from being beneficial for general well being, it has specific role towards your spine too. Being overweight or obese puts more weight on your spine. Being persistently under this heavy stress degenerates muscles, ligaments and joints leading to back pain. Increased weight in pregnancy too leads to back pain.

Eat Right For Healthy Back
Make your diet rich in vitamins, minerals and proteins to ensure a healthy spine. Complete nutrition is the foundation to smooth functioning of your body.

Avoid Long Sitting – General Tips

Sitting is one of the worst positions for the body to maintain. After just 20 minutes hunched over in a chair, blood pools in the legs and immense pressure builds on the spine.

Why to Avoid Long Sitting

Prolonged sitting causes discomfort, numbness and spine misalignment.
Holding the body upright also increases tension in major muscles and joints.
Negative reactions like cardiovascular disease (because of less blood flow), tightened hip flexors, shortened hamstrings, pinched nerves and many physical injuries.
Bad posture makes the sitting disease even worse resulting in Slipped discs.

Handy Tips about Sitting

Stand at least every hour at your desk.
Do simple stretches throughout the day such as placing your hands on your lower back and stretching backwards.

Get moving! Make conference calls on your feet or suggest a moving meeting — walk up and down the hall.
When seated, make sure you maintain good posture with your butt all the way back to the chair, feet flat on the floor, head straight and with lower back naturally arched inward.

Why to Stand

"The weight is distributed in a standing position," says Kelly McGonigal, Ph.D., a health psychologist at Stanford University and a leading expert in neck and back pain.

Sit Like this

Either roll up a thick sweater or use a small pillow behind your back to allow your lower back to curve inward. Aim to insert it in between the small of your back and the chair.

Three natural curves of a healthy spine

The neck is forward, the upper back has an outward curve and the lower back is inward. Elbows are at the sides of the body and shoulders are relaxed — holding shoulders upright for a long time will strain the area.

References

Wikipedia
Mashable

6 Tips to treat Backpain During Office Hours

As one of the most common medical problems, health experts estimate that up to 80% of the population in the U.S. will be affected by back pain at some point in their lives. Listed below are some tips to help keep you in the 20% of people with healthy backs.

1. Watch your posture, especially at work. When at your desk, do you keep your back straight most of the time, or do you continually lean forward at an angle? Sitting hunched over at your desk for extended periods can cause the muscles on the front of your torso to shorten and your back muscles to become weak and stretched out. Over time, office workers with muscle imbalances from a continually slumped posture may develop rounded shoulders and a forward neck posture, leading to chronic back and neck pain.

2. Get regular exercise that uses all of your major muscle groups. Even with the best posture at work, our bodies simply were not designed to be sitting in front of a computer all day. Muscles kept at bent positions for long periods can become contracted and may become difficult to fully extend when doing other tasks. Muscles not used at all can atrophy from inactivity. If you sit at a desk all day long, try to have some form of regular exercise scheduled outside of work to keep your joints lubricated and your muscles moving freely.

3. Try to take regular stretch breaks at your desk. Set a timer to remind you to take a break every 30 minutes, or purchase software with a window that pops up with simple stretches you can do at your desk.

4. Try yoga for back pain prevention. Yoga is often helpful for back pain sufferers, as performing a variety of different types of postures generally help to stretch and strengthen all of the body's major muscles groups. Yoga can help prevent back pain by keeping muscles balanced, moving freely and by lengthening and "decompressing" restricted areas of tightness. Sitting all day can cause a person's spine to become contracted and compressed. Office workers often find the back bend positions in yoga good counter balance exercises to being hunched forward over a computer keyboard all day long.

Please note that if you already suffer from back pain and have limited movement, many of the postures in a general yoga class may be too difficult for you to perform. In that case, see a qualified yoga therapist for therapeutic exercises that may help. There are also many yoga books and videos available with gentle exercises specifically designed for people with chronic back pain.

5. If you've tried physical therapy for back pain and it didn't help, don't give up. Consider trying a different therapist with a different style and training. I'm convinced that physical therapy can, in some ways, be more of an art than a science. Just as not everyone who goes to art school becomes a great artist, not everyone with a degree in physical therapy excels at her career. The first two physical therapists I tried for back pain made me worse. The second one I tried gave me exercises that were aggravating my back, yet when I protested that I was getting worse instead of better, she told me to "work through the pain". At the end of my therapy sessions with her, I was in so much pain I could barely walk. (If nothing else, it was good lesson that continuing to exercise when in severe pain is probably never a good idea.) Yet the third therapist I tried helped me tremendously by analyzing my posture and giving me gentle, posture balancing exercises.

6. Eat a healthy diet of whole foods. Make sure to consume at least the minimum recommended daily requirement for magnesium by eating a wide variety of magnesium rich foods. Among hundreds of other functions, magnesium is the mineral the body needs to release muscles. Without adequate magnesium, muscles can't relax, and may become tight and contracted, not just in the back but also everywhere in the body. Good foods sources of magnesium include pumpkin seeds, Brazil nuts, halibut and white beans.

Please note that any information in this article should be considered as general information only and should not be used to diagnose or treat back pain or any other health condition. See your doctor for a diagnosis and treatment of any medical concerns you may have, and before implementing any diet, exercise, supplement or other lifestyle changes.

Acupuncture Treatment for Back Pain

Nearly 8 out of every 10 people will have low back pain at some point in life. Backpain is one of the top reasons people seek medical treatment. It is also the No. 1 reported reason for seeking acupuncture. The good news is chronic low back pain is one of the conditions that research suggests acupuncture may be an effective tool for treating.

How Acupuncture Helps Back PainAcupuncture began in China more than 2,500 years ago. It involves inserting thin needles at certain points on the body. According to traditional Chinese medicine, the body has more than 2,000 of these points. They are connected by pathways or meridians, which create a flow of energy called Qi (pronounced “chee”). Stimulating these points is said to correct the imbalance of qi and improve the flow of energy. Practitioners believe that this helps relieve pain and improve health.

It's thought the effects come from stimulating the central nervous system. This may trigger the release of chemicals into the muscles, spinal cord, and brain. These chemicals either alter the experience of pain or produce bodily changes that promote a sense of well-being.

Other theories suggest acupuncture works bySpeeding the relay of electromagnetic signals. This may begin the flow of pain-killing chemicals such as endorphins. Or it may release immune system cells in the body.
Triggering the release of natural opioids. These are chemicals in the brain that may lessen pain or promote sleep.

Changing brain chemistry by altering the release of neurotransmitters and neurohormones. Neurotransmitters either stimulate or dampen nerve impulses. Neurohormones can affect the function or activity of an organ in the body.

Acupuncture Risks and Side EffectsWhen done by an experienced, trained acupuncturist, the procedure is generally safe. Serious side effects, such as infections or punctured organs, are rare. Also, acupuncture has fewer adverse side effects than many of the standard treatments for back pain.
Points to Consider About Acupuncture

If other treatments have failed and you are considering acupuncture, discuss it with your doctor. Be sure to let your doctor know any other medications you are taking. Also tell your doctor if you are pregnant, wear a pacemaker, or have any type of implant.

Your doctor may be able to refer you to a licensed acupuncturist. You may also contact the American Academy of Medical Acupuncture for the name of a doctor who does acupuncture.

Before starting acupuncture, find out if your health insurance will pay for it. Also ask how many treatments you should expect and how much they will cost.

via: http://www.webmd.com/back-pain/guide/back-pain-and-acupuncture

Healthy Back Tips

Some tips for keeping your back healthy and strong

1.    Practice good posture. Slouching puts undue stress on your back.  

2.    Maintain a healthy weight. Being overweight puts stress on the back.

3.    Eat well. We need calcium and vitamin D among other nutrients to keep bones in good shape.

4.    Quit smoking. Studies suggest that smokers are more likely to experience disc problems. 

5.    Strengthen your abdominal and back muscles. By keeping your abdominal muscles strong and maintaining good posture, you will be creating a natural "girdle" around your body to give your back good support.

6.    Keep the spine flexible with yoga and gentle exercises. It's been said that a flexible spine is the secret to a youthful body.   

7.    Exercise regularly to keep your body fit and strong. Many back injuries happen when people who are not active play a vigorous game of football or softball on the weekend. Condition your body with regular exercises so you can play sports without pain.

8.    Reduce stress. Tense people often have tense backs. Get enough sleep, exercise, be positive and practice deep breathing regularly.  

9.    Be comfortable. Avoid restrictive clothing and high heeled shoes which can put stress on your back. 

10.    If you stand for long periods of time, raise one foot on a box to lessen the strain on your back. Check your posture and try to maintain the natural curve in your spine.  Take frequent breaks if possible.

11.    If you must sit for long periods of time, get up every 30 minutes, walk around and do a few stretches.

12.    If you work at a computer, adjust your chair so your elbows to wrists are parallel to the floor and the screen is at eye level.  

13.    Use your legs when lifting. Bend at the knees and straighten your legs as you lift the object. This puts less strain on your back.

We often don't appreciate a healthy back until we're laid up with a bad one. Take a proactive approach to a strong, healthy and pain-free back.

Treat Back Pain From Home Tips

1. Drink more water and work out.

2.Prepare a paste of one teaspoon cinnamon powder and an equal quantity of lemon juice and apply it softly on your face, especially the pimple affected area.

3. Stay away from hot, spicy, oily foods

4. Eat two seeds of raw garlic once daily for a month to see results. The garlic seeds purify the blood, which aids in keeping pimples at bay.

Yoga to Cure Back Pain [with Pictures]

Back pain can result from poor posture, badly designed furniture, lack of exercise or even an injury.
Yoga is a great way to stretch and strengthen the muscles of your back. It can help maintain good posture, improve circulation and heal injuries. Try these basic postures to relax your muscles and release the tension in your back. Remember that yoga is best practiced under the supervision of an experienced teacher.

Here are a set of seven asanas that will strengthen your back and help straighten your spine. Before beginning ensure that you are wearing comfortable clothes made of natural material like cotton or linen, and that the room is well-ventilated. You should not be directly under a fan. Try to focus on the part/area you are strengthening or moving.

Advasan

Lie on your stomach with arms forward and heels joined. Focus your attention on your back and hold for seven counts.

Ardh Shalabh (left leg)

Lie on your stomach. Extend the right arm forward and the left one backwards. Lift the left leg (as much as you comfortably can), hold for seven counts and bring it down.

Ardh Shalabh (right leg)

Now, extend your left arm forward and the right one backwards. Lift the right leg and hold for seven counts before bringing it back down.

Bhujang

Lie on your stomach and place your palms on either side of your chest. Raise your upper body till the navel. Look up. Hold for seven counts and gently come down. (Repeat this entire set seven times.) Caution: People with heart conditions and high blood pressure must not strain while performing these asans. It is recommended that all asans be learnt and practised under the strict supervision of an expert.

Jyeshtika

Lie on your stomach and join the heels. Interlock your fingers behind your neck. Elbows should remain on the ground. Hold for seven counts.

Makar

Lie on your stomach with heels adjoined. Raise your body and support the chin/face with your palms. Elbows remain on the ground. Those with severe back problems can keep their elbows apart and as the back becomes better slowly bring them closer so that they ultimately touch each other.

Sarp asan

Lie on your stomach, with heels joined. Interlock your fingers behind your back. With your head parallel to the ground, raise your upper body. Pull your shoulders inwards. Hold for seven counts and lie back down.

Yaan

Lie on your stomach and extend your arms forward. Now keeping your head parallel to the ground raise your upper body and your legs from the thigh. Hold for seven counts and lower down.