7 Simple Exercises That Can Relieve Back Pain In No Time

Published on: 15 March 2019 Last Updated on: 12 August 2024

Back pain can be very excruciating. This leaves sufferers with no option than to find solutions to the problem. The pain that shoots across the back whenever you bend or try to stand up is not something you should leave for long. It is true that drugs can be a relief. Yet, there are other ways to put it off without taking daily dosages. The answer lies in exercises. These simple exercises can help you to get back on track after moments of excruciating pains.

1. Engage in Side Plank to Relieve Back Pain:

Side Plank

This exercise helps you to strengthen the lower back and the waist. Also, it builds up the strength of the stabilizing muscles. For sure, you can do away with back pain after some weeks of the side plank exercise. So, let’s see how you can pull it off.

Procedure:

Lay on your right side. It will better to lie on the floor with the right side of the body. Attempt lifting up the body while supporting the frame with the right hand rooted to the floor.
While lifting up, clench the stomach muscles. This helps you to maintain stability.
Make sure to stay in the position for 40-60 seconds. Gently lower the body to the floor, and repeat the process over again.

2. Wall Sits can Relieve Back Pain:

Break away from the boredom of sitting for long hours. Kick-start your back pain relief with the wall sit exercise. These tips will help you pull it off.

Stand with your back against the wall at a distance of 10-12 inches.
Lean back into the wall until your back flattens against it.
Slowly slide down the wall until your knees get a slight bend.
Hold on to the position for a count of 10.
Slide back up the wall, and repeat for 12 more times.

3. Bird Dog is a Relief for Back Pain:

This is a nice way to mobile the back. To get started, get on all fours. Make sure your head is in line with the neutrally-positioned spine.

Procedure:

Get on all fours. Let the knees, hands, and the tip of the feet are touching the ground.
Raise the opposite hand and leg in a horizontal position, and hold the position for a count of 3.
Increase the time-frame from 3 to 10. While at it, try to raise the opposite legs and hands. Remember to keep the elbows locked, and the stomach tightened.

4. Hip Bridge Relieves Back Pain:

This exercise helps to keep pressure off the back and strengthen the lower back muscles. Here are tips to get it right.

Lie on your back and keep the legs slightly apart.
Prop up the buttocks to lift up the body. Maintain this until it gets to the shoulder length.
At the count of 5, lift the body down to the floor.
You can try up to 12 times per session to get the best result.

5. Hamstring Stretches reduce Back Pain:

The hamstring muscles located at the back of the legs, tend to be stiff during back pain. It is important to stretch it out, and in extension, relieve the pain at the back. This is how to do it:

Lie on your back and bend one knee.
Loop a towel under the ball of the raised foot.
Straighten the knee and pull back on the towel.
Try not to exert more force when you feel a gentle stretch down the back of the leg.
Try to maintain the position for 30 seconds.
Repeat the process four times on each leg.

6. Hip Stretch puts off Back Pain:

There is no doubt that this exercise gets to the core point in the body. Also, it is a nice way to get relief from back pain. These practical steps will put you through:

Kneel with one knee on the floor.
Tilt the other foot forward.
Push the hips forward while keeping the back in an upright posture.
Hold the position for 30 seconds.
Change positions and repeat with the other knee.
Repeat the process twice for each knee.

7. Lower Back Stretch can Relieve Back Pain:

Have you always wanted to get rid of back pain? A simple stretch at the lower back can do a lot of good. Try your hands at the lower back stretch exercise by putting these steps to work:

Kneel with your knees directly under the hips, and the hands directly under the shoulders.
Keep the spine in a neutral position.
Do not lock the elbows. Now, keep the head in line with the back of the shoulders and the spine.
Take the bottom back towards the heels.
Maintain the position for 30 seconds.
Get back to the first formation and start all over again.
Repeat the process for 8 times per session.

Get Relief for Back Pain:

There is no one who wants to experience pain. It gets worse when it has to do with the excruciating shot that passes across the back. Without taking any drugs, the above exercises will help you get rid of back pain. Get on all fours, and stretch the body as you can to get relief from back pain.

If you want to learn more about back pain relief, expert tips and helpful information about chronic pain, just visit Freeyourspine.info.

Read Also:

Can A Mattress Cause Back Pain?
Best Mattress For Back Pain
How Activity Mirrors Add Value To Exercise Place!
What Are Popular Mind And Body Exercises Available At A Gym?
Top 10 Muscle And Strength Building Exercise At Home
What Are Virtual Reality Workouts And How Will They Affect Exercise?
Easy Ways To Prevent Back Pain With A Seat Cushion When You Are Seated All Day Long

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

View all posts

8 Awesome Health Benefits Of Dark Chocolate

Chocolate is the world’s favorite sweet indulgence. In fact, the average person will consume about 12 pounds of chocolate each year. Chocolate is often considered a treat or a dessert, but did you know that chocolate actually provides great health benefits too? Some of this has to do with the amount of lecithin in chocolate. Chocolate truly brings together the best of both worlds: a yummy treat that is also good for you in moderation. Checkout 8 Awesome Health Benefits Of Dark Chocolate: Let’s take a look at some of the ways chocolate can actually help you stay healthy. Not All Chocolate Is Created Equal It is important to remember that not all chocolate is created equal. Dark chocolate is actually the only form of chocolate that can really benefit your health. The reason for this is that dark chocolate does not have tons of added sugar. In fact, the darker the chocolate the less sugar is added. So, if you want to really reap the health benefits, always choose dark chocolate. 1. Antioxidant Within our bodies are chemicals and compounds referred to as free radicals. These chemicals and compounds are created by cellular processes. You can think of them as waste products that are created as our body processes toxins and other invaders. These free radicals can have a negative impact on our health over time. To fight free radicals, you need antioxidants present in your body. Antioxidants are compounds that kill off the free radicals and keep your body clean. Dark chocolate is a wonderful source of antioxidants. A regular dose of dark chocolate will help keep free radicals down in your body. 2. Cancer Prevention Cancer research scientists have a growing body of research that supports the existence of cancer-fighting properties in dark chocolate. This is due to the presence of antioxidants and flavonoids found in the chocolate. Tests have shown that these compounds successfully reduce the number of colon cancer cells in rats. 3. Heart Health The flavonoids found in dark chocolate are primarily of the type called flavonols. These compounds have a powerful effect on heart health, including blood pressure reduction and improving blood flow to the heart. Some tests also show that flavanols can also improve blood flow to the brain as well, which could improve cognitive function. 4. Improves Cholesterol Cholesterol levels can have a significant impact on heart health and overall well-being. The cocoa butter that is found in chocolate contains healthy fats and polyphenols. These both work together to improve the lipid profile of the body. This means that it can help to decrease bad cholesterol and increase good cholesterol. Cholesterol profiles can affect how well the heart can pump blood throughout the body. High cholesterol levels can greatly increase the risk of heart disease and heart attack. 5. Improved Cognitive Function Dark chocolate has a powerful impact on how blood can move through the body. This includes increasing blood flow to the brain. When the brain does not have sufficient blood flow, it will start to impact cognitive function. This can include memory, task management, time management, mood, and more. Improving blood flow to the brain is one of the best ways to improve cognitive function. Doctors have tested Alzheimer’s patients who were given flavonoid-rich foods to see if the increase in these compounds in the diet could improve cognitive function factors. Positive results have been recorded in these tests. Because dark chocolate is considered a flavonoid-rich food, it can be added to a flavonoid-rich diet to help with cognitive function. 6. Blood Pressure Blood pressure issues can be a huge contributor to the risk of heart disease. There are medications that can be used to control blood pressure problems, but there are also natural ways to help blood pressure as well. Adding dark chocolate to your diet has been shown to reduce blood pressure levels. However, you should note that if you are being treated for blood pressure issues under a doctor’s care, you should follow all instructions from your doctor. Talk with your doctor about natural ways to improve blood pressure. 7. Improves Vision Vitamins and nutrients found in dark chocolate have also been shown to help improve vision. Although natural methods of vision improvement, such as diet modifications, cannot cure all vision problems, it is good to know which food products you can add to your diet to boost vision. 8. Improves Skin The rich flavanol content of dark chocolate may also be able to improve your skin. When flavanols are rich in the body, they can help to protect your skin from sun damage. Sun damage is a leading cause of skin cancer. Flavanol can also help to improve skin smoothness as well. Some Final Considerations If you decide to start adding more dark chocolate to your diet, be sure to remember that dark chocolate should be added in moderation. You should choose chocolate that has very little added sugar. The darker the better. The many health benefits of dark chocolate can be primarily attributed to a large amount of flavonoid content. If you are interested in more health benefits, you can research other flavonoid rich foods. Adding these foods into your diet can increase these health benefits. It is important to note that you should always consult your doctor concerning current treatments and not make sudden changes to your treatments without consulting your doctor. Read Also: Essential Health Benefits Of Coconut OilThe Health Benefits of Drinking Black Coffee6 Delicious Cakes That You Must Try This Winter

8 Home Remedies to Banish Acne Scars and Discoloration for Good (Info-graphic )

If your blemishes leave behind discolorations or scars, you're not alone. Acne scarring is a problem that afflicts many teens and adults. When a pimple heals, the body produces collagen to repair the damaged skin. If the body doesn't produce the correct amount of collagen, a scar forms. Thankfully, there are a number of ways to minimize acne scarring, ranging from tea tree oil to lemon juice. Here are a few of the best natural remedies for acne scars. Honey If you're dealing with leftover inflammation from your last breakout, honey is a great way to speed up the healing process. Honey has antibacterial and anti-inflammatory properties, which can help to reduce the size of current acne and stimulate healthy healing. If you decide to use honey as a topical treatment, make sure you only use raw, unprocessed honey. Honey that's been treated may not have the necessary acne-fighting properties. Then apply a thin layer of honey to the face, and leave it on for 15 minutes. Rinse thoroughly when you're done. Aloe Vera Aloe vera is famous for its soothing properties, but it can also help to repair the skin. That's because it promotes healthy collagen formation. If the body produces the correct amount of collagen during the healing process, it's likely to result in a smaller, less noticeable scar. To use aloe vera as a scar reduction treatment, simply apply a pure aloe vera liquid to existing scars once a day. You should see an improvement within a few weeks. Lemon Juice Like all citrus fruits, lemons are chock full of Vitamin C. Because Vitamin C is known to stimulate collagen production, a healthy dose of lemon juice can reduce the appearance of acne scarring. If you want to get the most benefit out of your lemon juice, squeeze a few drops of lemon juice into a cotton ball. Swipe the cotton ball over the affected areas, and then leave the juice on the skin for ten minutes. Wash the juice off afterward. Due to its acidity, it can irritate the skin if left on too long. Tea Tree Oil If you're dealing with persistent acne, you should try tea tree oil. This natural acne-fighting option has potent antibacterial and antioxidant properties, which can help get rid of existing acne and leftover acne scars. To use tea tree oil for acne scarring, place a few drops of tea tree oil onto a cotton swab and then rub the oil into the scarred areas. Tea tree oil can be irritating to sensitive skin, so do a spot check before using it all over your face. Apple Cider Vinegar Apple cider vinegar is a well-known natural disinfectant, and it's a popular ingredient in many acne-fighting remedies. It not only helps to get rid of existing acne, however, it can also help diminish the appearance of acne scars. It can be used as a natural exfoliator, helping the skin shed dead skin cells. This speeds up the healing process. If you want to use apple cider vinegar for acne scarring, swipe a teaspoon-sized amount of vinegar onto the scars. Leave it on the skin for ten minutes, and then rinse. Shea Butter If you have acne-prone skin, you may be using a number of harsh, acne-fighting ingredients, like salicylic acid and benzoyl peroxide. While these ingredients can help get rid of acne, they can also leave it feeling dry, dull, and irritated. Skin can't repair itself, however, if it's not hydrated and healthy. Shea butter contains antioxidants and fatty acids, which can help skin repair itself. It also offers the skin a healthy dose of hydration. When skin is healthier, it is better able to heal itself. Since purchasing a raw shea butter product from your local health food store, and apply it to the skin once or twice a day. Fresh Tomato Facial Tomatoes have used in DIY acne treatments for years, and for good reason. The tomato can do everything from exfoliating the skin to provide it with antioxidant protection. It can also help to fade and eliminate leftover acne scars. That's because tomatoes contain nutrients like potassium and iron, which can help to minimize scar formation. To get the best results from your tomato skin treatment, use a blender to puree a fresh tomato. Apply the mixture to the skin, and let it sit for 20 minutes. You can also take fresh tomato slices and rub the juice into the skin. Emu Oil Emu oil is known to have anti-inflammatory and antibacterial properties. It's also packed with omega fatty acids, which penetrate deep into the skin to deliver much-needed nourishment. To use emu oil to treat your leftover scars, simply rub a small amount of the oil into the scarred areas once or twice a day. This hydrating oil is beneficial to the skin, and you don't need to worry about rinsing it off afterward. You can leave it on overnight to enhance its efficacy. There are many natural ways to reduce post-acne scarring and pigmentation. From hydrating oils to natural extracts, these at-home remedies are a great way to help the skin heal. Your skin will be looking as good as new in no time! 8 Home Remedies to Banish Acne Scars ( Infographic) If you want to know more about how you can make most of the natural power, here is an infographic, 10 Fantastic Herbs to Fight Acne, brought to you by beskinhost.com. Read also: Top 4 Natural Combination For You To Eliminate Blackheads (Infographics)

6 Proven Ways to Deal with Hair Loss for Women

It’s true; women like to define themselves through beauty. And the hair is an outstanding feature that complements the beauty in women. Unfortunately, some reasons lead to hair loss in women besides aging, which is, of course inevitable. Hair loss can be quite devastating. It could even lead to low self-esteem in women because healthy and glowing hair makes a woman stand out. However, this doesn’t have to be the case with you if you experience excessive hair loss. There are proven ways to deal with hair loss in women, and this article will cover six of them. Different Ways To Deal With Hair Loss Problem In Woman There are multiple ways to deal with the hair loss problem for women. In this article, you will get the complete idea of it. Some of the essential ways that you can reduce the loss of hair problems in women are as follows:- 1. Essential oils: Essential oils have been used for centuries because of their numerous benefits, including controlling hair loss. There are some essential oils that have proven to work well with hair such as rosemary, lavender, and cypress among others. Such essential oils work efficiently because they have a balancing and regenerative qualities that could help to promote the condition of your scalp, resulting in hair growth. The comprehensive benefits of c60 with essential oils also have made them popular among women, and finding one for yourself shouldn’t prove to be a hard task. When using essential oils with C60, you have to follow the specific instructions of using each oil before applying them to your scalp. 2. Aloe Vera: Another effective way to deal with hair loss in women is by using Aloe Vera. Aloe Vera is one of the natural substances that bring numerous health benefits to our bodies. Its health benefits emanate from the fact that it has antioxidant properties, which help to prevent hair loss in women. We live in a world that is dominated by industries that cause a lot of pollution. These pollutants could affect your hair either by making it dull or making it fall off. However, if you use Aloe Vera on your hair, the antioxidants help to combat these negative effects of pollution. All that is required of you is to cut an Aloe Vera leaf, then squeeze the juice and apply it to your scalp. For the best results, leave it on your hair for about thirty minutes before washing it off. 3. Onions: If you thought onions are only used in the kitchen to improve the flavor of food, then you thought wrong. Onions could also be used to promote healthy hair growth. Most women, however, find it hard to use onions on their hair because of their repulsive smell. But what is a smell if they (onions) deliver numerous benefits to your hair? Onions promote air growth because they are rich in Sulphur, which is proven to boost blood supply to your hair follicles, making them healthy. Additionally, onions have antibacterial qualities that could help to fight off bacteria on your scalp. You should apply onion juice to your hair and leave it on for approximately 30 minutes, then wash it off with water and shampoo. The smell will eventually getaway. 4. Scalp massage: As a woman, the chances are that you worry a lot about hair loss. You can, however, get rid of this worry by ensuring that you massage your scalp. It is something that you should do when you are in the shower, especially when rinsing your hair with some cold water. Ensure to massage the scalp after you have applied your shampoo. The massage should be carried out gently in circular motions. It has been proven to promote circulation to the scalp, enhancing hair growth. 5. Only hair products that are meant to promote hair growth: Today, there are numerous hair products on the market. Of all the brands available, not all are reliable. Some feature false advertising, and they could do you more harm than good. That is why it is advisable to go for a hair product that is meant to enhance hair growth. You should ensure to conduct adequate market research, and it is wise to purchase your hair products from reputable companies. Hair products that promote hair growth should have a lot of minerals. They should also manage to improve blood circulation to your scalp. And they should also contain antibacterial properties. 6. Keeping off hairstyles that pull hair too tight: Hairstyles that are tight tend to pull on your hairline, and they could eventually lead to excessive hair loss. The hairs on your hairline are delicate; therefore, it is imperative for you to avoid hairstyles that could pull them. Even if you have to do braids or ponytails, consult your hairdresser to get a style that is not too tight. Conclusion: Healthy hair is the epitome of beauty in women, and if you have ever experienced hair loss, you know how devastating it can be. You can easily deal with hair loss using the methods mentioned above. You will not regret it. If you previously experienced hair loss and are looking to find the ideal trimmer to promote healthy hair growth, you can visit hairclippersclub.com to learn about the best one for your hair. Read Also: Top 7 Superfoods For Healthy Skin And Hair Fue Hair Transplant. All You Need To Know

7 Simple Exercises That Can Relieve Back Pain In No Time