Simple and Easy Way To Reduce Back Pain

 

Back pain is the most common problem of every person. Back pain reduces our performance in work. There are so many reasons behind back pain. Bad body posture while doing work on computer, bad sleeping position posture, not good quality mattress etc. are the main reasons behind back pain. Nutrition deficiency to our body also makes bones weak and leads to back pain. We need to solve our back pain problem. 

Here some easy step to reduce back pain:-

Take a good sleep at night

Sleep disturbances are common among back pain sufferers, but peaceful slumber helps to repair strained muscles and soothe inflamed joints. For a better night's sleep experiment with different sleeping positions. Try sleeping on your side — and on a firm surface — to prevent any curvature of the spine that could lead to or worsen back pain. some people find that sleeping with a pillow between their knees helps them sleep more comfortably. So you need proper sleep and take good position

Proper and gentle exercise

When back pain begins, it's not always the best idea to simply rest and wait for the pain to subside. Resting can cause certain types of back pain to worsen and decrease muscle strength. Instead of lying down, start with gentle stretch and try experimenting to see in what ways you can move without pain. 

Try going out for a slow, easy walk, and pick up the pace if it feels good. Regular exercise is also a smart idea — strengthening and stretching the muscles can reduce or eliminate many types of back pain. However, it's best to discuss your current routine and any changes to it with your doctor to avoid aggravating your condition.

Heat and cold therapy

Heat and cold therapy helps to reduce swelling, while heat (via a hot water bottle or heating pad) is ideal for reducing cramping and muscle spasms. "Often moist heat is better; but be careful of dry heat, because it can actually dehydrate the tissue and prevent healing. It is a one of the best way to reduce back pain.

These are some home remedies to remove back pain:

Goji Berries

Eat Goji berries can enhance your energy, immunity and mood.

Turmeric 

Turmeric spice is a natural painkiller for aches and pains, but can also be used for a full body detox. You can use turmeric with milk.

Massage Creams


Keep your creams naturals. Opt for oils or lotions with analgesic ingredients for quick pain relief. Regular massage can also very benefit for back pain.

Bath Crystals 


Use mineral bath crystals or powdered kelp seaweed for a relaxing bath.

Easy Way To Remove Hair Split Ends Without Cuting Hair

The term split ends refers to the splitting or fraying of the hair shaft. The condition is medically called trichoptilosis and is caused by thermal, mechanical or chemical stress that wears away the protective outer layer of the hair cuticle.

Lack of proper nourishment and moisture can make the problem worse, particularly for those with long hair.

Trimming your hair is not always the preferred solution, especially when you are trying to grow your hair long, you can use some natural home remedies to reduce and control the problem.


Aloe Vera 

Aloe vera works as a great moisturizer for dry and damaged hair prone to split ends. Plus, it promotes hair growth and prevents hair loss.

Simply massage aloe vera gel (extracted from one or two aloe vera leaves) into your hair, leave it on for 30 minutes and then shampoo your hair. For better results, you can combine it with one tablespoon lemon juice and two teaspoons castor oil, olive oil or jojoba oil. Do this two or three times a week for a few months.

You can also use natural aloe vera shampoo two or three times a week.


Papaya 

Papaya contains protein that helps nourish your hair and reduce split ends. It also adds body to your hair, removes buildup, and restores your hair’s natural shine and softness.

* Blend half a papaya (peeled and deseeded) with one-half cup of plain yogurt until you get a smooth mixture.
* Apply it on your hair and leave it on for about 30 minutes.
* Rinse it out and then shampoo your hair.
* Do this once a week, or at least two to three times a month, for a few months.



Honey 

Due to its humectant property (attracts moisture) and nutrient content, honey is highly beneficial for dry and damaged hair prone to splitting and breakage. It works as a natural hair conditioner and moisturizer, making your hair softer and shinier.

* Mix two tablespoons of honey in four cups of warm water.
* Shampoo your hair and then use the mixture as a rinse.
* Let it sit for a few minutes and then rinse it off.
Repeat once a week.


Banana 

Being rich in natural oils, potassium, zinc, iron, and vitamins A, C, and E, bananas help restore your hair’s natural elasticity and minimize breakage. Plus, they soften and moisturize your hair, encourage hair repair, and improve manageability.

* Process one ripe banana, two tablespoons of plain yogurt and a little rose water and lemon juice in a blender.
* Apply this banana hair mask on your hair.
* Leave it on for one hour and then wash it off.
* Repeat once or twice a week.


Eggs Mask 

Eggs are rich in protein and essential fatty acids that help treat split ends. Because your hair is primarily made up of protein, eggs help strengthen the hair follicles. Plus, they will make your hair smooth, reduce tangles, and enhance resistance to breakage.

You can use an egg hair mask once a week on a regular basis. Brush out your hair first to prevent tangles.

Whisk an egg yolk and mix in two or three tablespoons of olive oil and one tablespoon of honey. Work it into damp hair, leave it on for 30 minutes and then rinse it off. Finally, shampoo your hair.

Alternatively, whisk an egg with one teaspoon of almond oil. Apply on damp hair. Leave it on for 20 to 30 minutes before rinsing it out and then shampoo your hair.



Hot Oil Deep Conditioning 

Deep conditioning with hot oils helps restore moisture, which in turn helps control split ends. For healthier hair, regularly deep condition it with moisturizing oils and natural hair masks.

Slightly some heat olive oil, coconut oil, almond oil, or castor oil in a microwave for about 20 seconds.

* Massage it into your hair and scalp.
* Leave it on for at least 45 minutes and then shampoo your hair.
* Repeat at least once a week or more often.

You can also add a few drops of rosemary, sandalwood, or any other essential oil to your base oil after heating it.


Avocado 

Avocado works as an excellent deep conditioner to create lustrous locks. It is loaded with protein, essential fatty acids, folic acid, magnesium, vitamins A, D and E, and other nutrients that nourish your hair and stimulate growth. Avocado also has hair-softening properties.

* Mash one ripe avocado and mix in two tablespoons each of olive oil and coconut oil until you get a creamy consistency.
* Apply this hair mask liberally on your hair (avoid the roots).
* Leave it on for at least 30 minutes.
* Rinse it off and then shampoo your hair.

Do this on a weekly basis, or two to three times a month.

Easy Exercises for a Flat Tummy and Strong Back

Wall push up 

Stand about 3 feet away from a wall and lean forward, placing your hands shoulder-width apart against the wall. Bend your elbows and bring your chest toward the wall (your heels may come off the floor), then push away until your arms are straight again. Repeat 10 times.


Lift and twist crunch 

This is a Pilates exercise and is excellent for trimming the waist and toning the tummy.
* Lie on your back on a yoga mat. Bring the hands behind the back of the neck, lift and twist the upper body to one side and bring your elbow towards the opposite knee.
* Inhale, lower back down.
* Exhale, lift and twist towards the other side, inhale return to starting position.
* Keep this movement going and you can start to speed it up a little bit once you get comfortable with the exercise.

* Then, start to extend one leg out as you go.
* Keep pulling the lower tummy muscles up and breathe deeply.
* To advance it further, you can start to tap the heel of the extended leg on to the floor.

This will work the lower tummy muscles even more therefore giving support and strength to the lower back. Aim for doing it for 30 seconds in one go.



The plank 

Lie down on your tummy and then come on your palms and toes then lift the knees off the floor.
Draw your tummy muscles up and breathe deeply into the side and back of the rib cage. Aim to hold the pose for 30 seconds. Its a very good for burn belly fat.



Scapula squeeze 

Stand with feet shoulder-width apart. Bend your elbows and keep arms up, with palms facing out (to form a W with your upper body). Then pull your shoulders back and squeeze your shoulder blades together. Hold for 3 seconds and release. Repeat 10 times.



Modified plank 

Start on your hands and knees. Place your forearms on the ground with your shoulders over your elbows, and extend your legs. Lower your knees to the ground. Hold for 10 seconds, rest and repeat 3 times.




Siting spinal twist 

* Sit on the floor and cross your legs.
* Place one hand next to your hip and the other on the knee.
* Rotate the spine and look over one shoulder into a Sitting Spinal Twist.
Inhale. Exhale back to centre.

Swap sides, rotating and looking over the shoulder.
Inhale exhale back to centre.