Easy back pain relief exercises | Exercises for lower back pain relief

Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine. Back pain occurred on sudden onset is a chronic pain and it radiates into the arms and hands as well as legs. The spine is a complex interconnecting network of nerves, joints, muscles, tendons and ligaments, of which are capable of producing pain.

The back is a complicated structure built around the bones of the spinal column which consists of 24 bones (vertebrae) sitting one on top of another. The bones are connected by discs at the front and facet joints at the back. The discs help to absorb loads on the spine and give the spinal column it flexibility.

Back pain is caused due to sprains and strains. It is more likely that an awkward movement has pulled a muscle or sprained a ligament. Staying active and getting on with normal activities to deal with back pain. Back pain is sometimes linked to pains in the leg which are called sciatica, which is a nerve that runs from the spine to the leg. Other symptoms include numbness and tingling in the legs and feet.

Back pain can be divided into neck pain, middle back pain and lower back pain. Back pain is caused due to soft tissues such as muscles, fascia and ligaments.

Neck pain

Neck pain may cause pain somewhere else not in your neck, but you find it in your shoulders and hands.

Middle back pain

Mid-back pain is often caused by poor lifting. Some people bend and straighten tiny mid-back joints, rather than establishing the spine and using big, powerful ankles, knees and hips to do most of the moving.

Lower back pain

The muscle tone in your lower backs is changing step by step as we move weight from one leg to the other. Muscles and joints can alternately engage and let go. The muscles can rest regularly.

Back pain can be overcome by following ways

Exercise

Exercise by ease stiffness and pain, build up muscle strength and improve your flexibility and general fitness.

Medication

Painkillers like paracetamol and ibuprofen may help you control pain. Avoid ibuprofen or aspirin if you’re pregnant or have asthma, indigestion and ulcer. As medication can have side effects, so you should read the label or check with your pharmacist.

Physiotherapy

Physiotherapy can help you to manage pain and improve your strength and flexibility. The Physiotherapist can provide a variety of treatments to get you back to your normal activities.

Yoga

Yoga can help with moderate back pain. It may be the stretches, more than the mental relaxation that helps most. Yoga could reduce pain and depression and improve function in people with low back pain.

Simple exercises for back pain relief

Back stretch to lower back pain relief

Lie on your back, hands above your head. Bend your knees and roll them slowly to one side, keeping your feet on the floor. Hold for 10 seconds. Repeat 3 times on each side.

Deep lunge to prevent back pain

Kneel on one knee the other foot in front. Facing forwards, lift the back knee up. Hold for 5 seconds. Repeat 3 times on each side.

One leg stand best solution for back pain

Holding onto something for support if needed, bend one leg up behind you. Hold for 5 seconds. Repeat 3 times on each side.

Pelvic tilt to relieve from back pain

Lie down with your knees bent. Tighten your stomach muscles, flattening your back against the floor. Hold for 5 seconds. Repeat 5 times.

Knees to chest for fitness

Lie on your back, knees bent. Bring one knee up and pull it gently into your chest for 5 seconds. Repeat up to 5 times on each side.

You can get rid of back pain by staying active. Bed rest for more than a couple of days makes it harder to get going. Gradually increase your normal activities and do regular exercise.

Stretching exercises back pain easy solution

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Stretching serves to loosen up tense muscles and helps to strengthen muscles. Then, depending on the location and cause of back pain, there would be stretches to reduce back pain. The stretching exercise is gentle, so be careful and stop any stretching exercise that results in pain. If you force to stretch, you could do more damage. Regular stretching can ease back pain quickly and effectively.

Hamstring muscle stretching exercise

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The hamstrings can run from the back of the ishial tuberosity to blow the back of the knee. Thus, the responsible for bending the knee is to assist the gluteal muscles that can extend the hip. These muscles are important to stretch that is because too tight and make it nearly impossible to sit up straight. Do not sit with an erect posture and run the risk of early onset of degenerative disc disease and other back problems. This helps to tight hamstring muscles that are closely associated with low back pain. Gently stretch hamstring muscle is to lie on the back and grasp the leg behind the knee with the hip flexed to 90 degrees and knee bent. So, try to use this exercise to straighten the knee with toes pointing back toward you. Stay in the posture for about 30 seconds. Repeat the exercise for 1 – 2 times per day.

Fix your posture for lower back pain relief

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The most and better way to treat back pain is by spending a good amount of time by sitting down, whether it’s at work or during the commute to and from the work. Make sure to sit in a fixed posture, if you are sitting down for long periods of time. This is more harmful than to realize it. So, minimize the impact by sitting them properly. So, you should correct the posture in a chair. You should sit like all the bones in your spine should be lined up neatly, like a stack of perfect aligned blocks. This means that, you should keep your feet flat on the floor and easy to reach, but not to lean forward. This is important to follow this posture to get rid of lower back pain.

Piriformis muscle stretching exercise

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The Piriformis muscle runs from the back of the femur to the sacrum. This helps to tighten the muscle that has been linked to sacroiliac joint dysfunction. This helps in even sciatica type along the sciatic nerve. Lie on your back to stretch the Piriformis and cross the involved leg over the other. Bend both the knees and place both of the hands together under the knee of the other leg. Gently pull the bottom leg toward your chest and hold both the thighs that are closely until a stretch that is felt in the buttock area. Hold in the position for about 30 seconds. Repeat this exercise 1 – 2 times in a day.

Tips to reduce double chin at home

Double chin is one of the worst nightmares that give a nasty accumulation of fat under the chin. It can be formed by tissue or skin that has lost muscle tension, ranging from the jaw to the thyroid.

Obesity is the predominant factors for the formation of jowls from an early age. The sagging jowls are caused by a loss of elasticity in the skin that causes it to become brittle and loose. While it is not a threat to health, self-esteem deteriorates as tarnishing appearance. There are natural home remedies that help to improve the jowl area, elasticity of the skin and retain moisture.

Double chin is due to weight gain, lack of physical activity, ageing, genetics, and calories. Here, you can see natural home remedies to reduce double chin quick.

Home remedies to get rid of double chin

Green tea to loosen double chin

Avoid drinking caffeine drinks, instead of drinking green tea. Green consists of antioxidants that help in increasing the metabolism rate and burning the extra calories. This is the best home remedy to remove the double chin. Start your day with a cup of green tea and drink several cups throughout the day. Green tea has different flavors, so that you can choose one that suits your taste.

Water to get rid of double chin

Drink lots of water that can alleviate water retention, which is the main reason to cause double chin. This helps to improve body metabolism and removed excessive weight. Increase intake of foods that are rich in water content to reduce double chin. Water deficiency adds weight to your face that causes double chin. Therefore, take more water to eliminate a double chin. Intake water rich foods like celery, lettuce, cucumbers, and melon into your diet.

Egg white to reduce double chin

Take a tablespoon of lemon juice, a tablespoon of honey, a few drops of peppermint oil, a tablespoon of milk, and 2 eggs. Mix them well and apply them on your neck and chin. Leave it for about 20 minutes. Let it dry for some time. Wash it off with tepid water. Repeat it daily to get effective results.

Cocoa butter to improve skin elasticity

Cocoa butter is an excellent emollient that has best moisturizing properties. This can eradicate sagging skin and removes dead skin cells that leads to aging. Cocoa butter is the best source of anti-oxidant that helps to clear free radicals on the skin and can turn. This also helps to eliminate stress and aging marks. This contains high amounts of fatty acids and deeply hydrates the skin to give more elasticity. Take some cocoa butter and slightly warm it. Massage your chin and throat with it. It helps to improve the skin elasticity, reduces the double chin. Repeat it daily to reduce double chin.

Chewing gum for facial muscles

Chew sugarless gum that will tone your facial muscles. Repeat it several times in a day to eliminate a double chin quickly. It is essential to keep your facial muscle tones and give the muscles in your jaw line a workout. Sugar free chewing gum can help you maintain healthy teeth and gums.

Yoga to treat double chin

Yoga is the best treatment for double chin. Follow some yoga exercise like Pavan muktasana, Dhanurasana, Bhujangasan. Maintain a proper posture while reading a book or working on the computer. Keep your chin up and back, straight. Cut back on high calorie intake and regular exercise.

Glycerine to get rid of double chin

Take a half tablespoon of Epsom salt, 1 tablespoon of glycerine, and 3 – 4 drops of peppermint oil. Apply this paste on chin and neck area. It helps to decrease cotton ball. Leave it for some time to allow your skin to soak the mixture. Rinse with cold water. It gives positive results that can be used as 3 – 5 times a week.

Melon to treat double chin

Melon is rich in water content that helps to soothe skin. This is rich in vitamins, calcium, proteins and phosphorus. This is rich in anti-inflammation, anti-ageing and anti-oxidant properties. This also fight against free radicals that helps to prevent skin sagging. Melon is rich in Vitamin A that helps to clear free radicals and keeps the skin looking young. This acts a skin tone. Squeeze fresh lemon juice and apply it around your neck and chin. Apply it with the help of a cotton ball. Wash your face with water, leave it for about 15 – 20 minutes. Mix apple juice with melon juice and massage with this solution on your jaw line.

Milk for double chin

Milk can tighten and tone the skin around the chin area. Apply milk to keep your skin soft and beautiful. Massage your chin with milk and it will tighten the skin of the chin area, thereby removes the double chin. Mix some honey, into milk that helps to reduce fat. Smear it on your chin area. Leave it for about 10 – 15 minutes. Then wash it off with water. Repeat it daily till you find the result.

Vitamin E to treat double chin

Vitamin E is the best essential provider to treat skin related problems. This helps to improve skin texture that makes it healthy and moisturized. This also helps to avoid aging and keeps your skin clear. Vitamin E reduces saggy or baggy skin that improves skin elasticity and reduces puffiness. This also prevents and repairs free radicals, which are harmful to the skin and body. The anti-oxidants in it can eradicate the bacteria and other dirt in your skin. This also reduces sunburns that are caused by UV radiation. Vitamin E is very good for the overall health of the skin. Include Vitamin E in your diet with the food like peanuts, soybeans, apples, nuts, sweet corns, legumes, barley, brown rice, dairy products, and leafy vegetables. Take the supplement of vitamin E.

Wheat germ oil to reduce double chin quickly

Wheat germ oil is the most effective home remedy to get rid of double chin. Wheat germ oil is rich in Vitamin E, B6, folic acid, Vitamin B complex, potassium, phosphorus and magnesium. This is the best oil for aging skin. This helps to nourish and tighten your skin.  Wheat germ oil can reduce extra fat from the body and prevent double chin. Take some wheat germ oil and massage it on the chin and neck area. Leave it for about 10 – 15 minutes. If possible, leave it for the whole night. Regular massage with wheat germ oil to nourish and tightens the skin.

Steps to do facial massage

A good and correct facial massage helps you to remain beautiful and youthful with healthy skin. Facial massage helps to slow down your ageing and rejuvenates your skin. Our skin gets damaged and loses elasticity due to various reasons such as UV rays, dehydration, aging etc. Facial massage is a safe exercise for your skin. It works deeply and cleans the rutted dirt, improves blood circulation and relieves stress. Facial massage results in clear, smooth and healthy skin.

Benefits of facial massage

  • It helps in removing toxins and keeps your skin cells healthy. The lymph system is part of the body’s natural defense system. So through self massage you can aid your lymph system to deliver nutrients to your cells and flush out cellular waste, bacteria, and toxins.
  • It helps to remove puffiness. The lymph system carries excess water away. Through daily massage you can encourage this and reveal a less swollen-looking appearance.
  • It promotes an ageless or rather younger appearance by instigating the skin, tissues, and nerves around your face.
  • Lymphatic facial massage really helps to drain the fluids that can build up in your sinus area due to cold or allergies.
  • A facial massage always comes to your rescue whenever you feel tired, whenever you want to look less puffy, when you want relief from allergies or a cold.

Steps to do a facial massage yourself

Cleanse: Gently massage with a cleanser on your face and neck carefully without dragging your skin and then, depending on the type of cleanser you are using, remove your cleanser by rinsing with water or wiping it off with cotton wipes

Exfoliate: Use circular motions to gently remove the dead skin cells using a mild facial scrub and then rinse.

Steam: Steam your face for at least 20 minutes, so that the pores of your skin open up and benefit the properties of the facial massage.

Apply a facial mask: Apply a facial mask and massage for 10-20 minutes as it will help to tighten the pores of greasy skin or nourish dry skin according to the kind of mask being used.

Tone: Now remove your mask and give your face another splash with water or some toner applied with a cotton pad.

Moisturize: Moisturizers are essential for all skin types and will get back any moisture that your skin has lost and will prevent any further loss.

Facial massage steps

In the above mentioned stepwise procedure of doing a facial massage at home, the most crucial step is the massage done for at least 10-20 minutes. So here is a detailed procedure of a facial massage that you can follow.

  • Using alternate hands, sweep from collar bone to jaw bone starting from the left side and ending at the right side. This movement is commonly known as alternative stroking up the neck. Do this 4 to 5 times.
  • The next massage stroke is called cupping of the jaw. In this stroke the palm of the left hand should be cupped in a concave shape over the right hand side of the jaw. Now stroke across to the left side till your fingers come up towards the ears. Similarly cup the right hand and take it to the right side.
  • After this you need to do a cheek triangle. By using your fingers sweep under the sides of the mouth towards the ears returning down to the center of the chin. Draw fingers firmly up to the cheekbone level close to the nose, stroke with gentle pressure under the cheek bone towards the ears as if you were draining the sinuses from under the nose area towards the ear. Then release pressure and gently glide your fingers towards the center of the chin.
  • Using circular movements with the thumb cushion up the nose. Starting from the tip of the nose using the thumb cushion in circular movements (clockwise) start moving towards the forehead finishing at the top of the forehead.
  • Now you have to do forehead, stroking with alternate palms. Gently stroke with relaxed hands up the forehead following with the left hand, repeat alternate strokes.
  • Move towards your eyes and place three fingers over the eyebrows across the frontal bone. Now drain across towards the temples using pressure. Release the pressure and wait. Using ring fingers under the eyes, circle around to the starting point.
  • Repeat the entire strokes one after the other.
  • Then place the index fingers above the lips, second finger below the mouth, the ring and the little fingers on the chin and below. Place both your hands to meet at the fingers. Keeping this contact moves slowly apart from the center of the mouth towards the temples without bending your fingers. When the finger tips reach the temple apply pressure for 3 to 4 seconds on it only to repeat the movement.
  • Now place both your hands on the center of the chest, just under the neck. Stroke lightly and move hands out towards the armpit. Now move your palms around the deltoid muscles up to the back of the shoulders. Continue to the point at the base of the skull. Wait there for 10 seconds, and then repeat all over again.steps-fpr-messages

Benefits of facials on your skin

We all are aware of the fact that the largest organ of our body is our skin. To keep our skin healthy, we need to take care of it, and care begins with different methods among which facials are an essential way to keep our skin in good condition. A facial is a spa therapy and massage that leaves your skin clean, soft, young, transformed, and well maintained. Facials help clear clogged pores, treat parched skin, and remove dead cells. Facials involve massages which help in blood circulation and lymphatic drainage. They help to relax facial muscles which can slow the arrival of wrinkles, heal puffiness, improve sagging in the face and renews skin cells. There are over one hundred muscles in the face and facial massage helps to relax these muscles. This is particularly effective for wrinkles that result from muscle contractions, such as laugh lines and worry lines.

Benefits of a facial

  • Facials help to reduce the impact of sun exposure, pollution and other environmental factors.
  • Facials make you feel relaxed, pampered and your skin will feel simply amazing.
  • Regular facials are the key to clear, smooth and radiant skin throughout the year.
  • At a minimum, you should get a facial treatment done four times per year, as the seasons change.
  • Monthly facials improve elasticity, give your skin a smoother texture and improve the hydration of your skin.
  • Facial will help to remove dead skin, which aids in the absorption of other creams or lotions used to combat wrinkles.
  • Facial massage increases the blood circulation to the muscles of the face, which helps to minimize the appearance of fine lines and wrinkles.
  • Facials Stimulate blood circulation, detoxify, stimulate sebaceous production, relax the nerves, release toxins trapped between the tissues and muscles, oxygenate skin tissues, hydrate by bringing nutrients to the surface layer of the skin, ease muscle tension.

Guidelines and step wise facial method

  • Always look for a professional who is a licensed esthetician with special training in skin care as an inexperienced person may actually cause more harm than good by not being able to massage the muscles properly which can lead to skin sagging and wrinkles becoming more prominent.
  • Do a little bit of research and discover some salons and spas which give massage to the arms, neck and shoulders as well, in order to combat stress.
  • The basic facial procedure starts by examining your skin. This will help the professional to assess the skin and determine the products that will be of the greatest benefit.
  • Steam is then used to open the pores and remove impurities from the skin. A gentle cleanser is applied to clean the skin, followed by a toner that is appropriate for your skin type.
  • A suitable scrub is applied to your face and neck area accompanied by massages in order to remove dead cells, black heads and white heads especially in the t-zone.
  • There are different kinds of massage mediums available in the market such as creams, oils, lotions and gels. A product consistency is determined by the professional based upon the client’s skin type.
  • Clients with dry skin may benefit most from a cream or oil.
  • Acne clients may benefit most from a gel.
  • A variety of skin types benefit from a light lotion-like product that absorbs nicely without leaving a heavy residue.
  • Avoid facial massage if you’re suffering with acne as there is a high risk of cross-contamination and overstimulation.
  • Finally a facial mask is used to soothe and refresh the skin as well as to add moisture and at the end of the massage, a moisturizer that is appropriate for your skin type will be applied.
  • After the facial treatment is completed make sure you do not expose yourself to the sunlight or pollution. It is highly recommended to get a facial done in the evening before going to bed as the skin gets time to absorb the facial effect and relax itself.
  • Avoid any other treatments on your face, especially bleaching in order to maintain the facial glow, for at least one week.