Enjoy life fully

Just forget all your suffering from now and enjoy your life.

Relaxes your mind

This will not only helps you to relieve strain but it will also provide mental relief.

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Thursday, 2 June 2016

Top 7 Ways To Get Rid Of Lower Back Pain

get rid of lower back pain

Correct your Body Posture

If you want to get rid of lower back pain, then first thing you should do is to correct your body posture. Correct body posture puts minimum strain on your back muscles. Keep the following points in mind:
  • Always sit with a straight back on chairs, tables, etc.
  • Put your chest aligned with your back.
  • Your shoulders should be in line with your back.


Your back muscle performs many tasks continuously from morning to evening .So, it definitely needs some rest and when it comes to rest you should know few things:
  • Always sleep on your side. Do not sleep on your stomach.
  • Place a pillow between your legs while sleeping for proper relaxation of your lower back muscles.
  • Replace your mattress with a medium firm mattress.

Stretching Exercises

Most effective way to overcome lower back problems is to perform lower back stretches regularly.If you want a permanent solution of lower back pain.Then purchase lose back pain programe

Check out 3 Best Lower Back Stretches which will help you to get started with back stretches.

Back Therapies

Back Therapy is another way to improve back health. Most of the people try the following Therapies:


Nowadays, Massage is gaining very much popularity. As it is a great source to relax the whole body. Special back massages helps to relieve pain and provide a great experience.


You may know that therapist uses acupuncture as a tool to reduce pain. So, I will suggest everyone to try it. Believe me you will feel very comfortable and relaxed.

Active Lifestyle

If you sit and watch screen all the time without doing any aerobic exercises, then you are in a great trouble. Your back will suffer a lot. Go for walk every morning because walking is considered the best exercise after running. Walking will also helps your back muscles strain free and relaxed. If possible, record your walking distance and analyze it. Make sure you maintain healthy body weight. If you’re overweight then it will put extra strain on your back muscles.


Yoga is considered one of the best ways to remain healthy. It not only helps you to become physical fit, it also improves mental and emotional health of a person. There is large no. of asana, for instance Chakra asana, Tad asana, etc which not only helps to relieve back pains but also helps to enhance the performance of lower back muscles. Hire a yoga teacher and do yogic exercises daily for maximum results. Yoga can prove to be a great tool to lead a healthy and stress free life.

Heat Therapy

Heat in the form of steam or hot water bath both helps to reduce the stiffness of back muscles. You can also use heat wrap bandages wrapped around your back to provide a good environment for back muscles to work effectively.

If you follow all the 7 essential points, you will certainly get rid of lower back pain easily. Before correcting these you must know what causes lower back pain to effectively implement the above methods.

If you like the post, share this with your friends and don’t forget to add your precious comment. 

Sunday, 29 May 2016

Top 5 Causes Of Lower Back Problems

Cause of lower back problems
Many of us faces lower back problems and find hard to overcome it by just doing lower back stretches exercises and medication without even tries to know the causes of it. Then “You are like a pilot who goes into ship without a radar and don’t know his destination”. To completely overcome your problem, you must know what cause it. Here are some of the main causes of lower back problems:

Incorrect Posture

Without any doubt, incorrect or improper posture is the main culprit of lower back pain. Incorrect posture like walking with a slightly bowed neck will put extra pressure on lower back. Most people lunge forward on their chair at schools, offices, etc which put some extra strain on their lower back muscles. Some people tend to sleep on their stomach which drastically effect lower back muscles.


Nowadays, huge fraction of population is overweight. More weight means more pressure on back bones and muscles which maintain the shape and structure of our body. It boosts the lower back problems like pain and cramps. Women faces such lower back problems in pregnancy due to the extra weight added to her body. To overcome this problem, simply maintain your healthy body weight. Do some exercise regularly and improve your eating habits.


We are all aware that technology has made our life easier and simpler than ever before. But on the other hand it has made us lazy and more prone to health diseases including lower back problems. We waste our time by looking at screen. Instead of going outside and exercising, we do almost all works virtually like meeting or chatting to a person on social sites. This virtual world has drastically increased lower back pain. Just avoid it as long as you can and if you can’t, then do some lower back stretches exercises after every half an hour.

Bad mattress

Your mattress is what you spend one-fourth of your life by sleeping on it. If the mattress is not comfortable or it’s too hard, just replace it as early as you can. Improper sleeping mattress will add something to your back problem. Make sure you buy a firm and comfortable mattress.


Everyone in today’s world wants to wear fashionable clothes, shoes and other accessories. We are attracted by western clothing which greatly impacts on our health. Tight fitting clothes may sometimes block the free flow of blood in arteries and ruptures/damages muscle tissues. The case is same for lower back, the back muscles sends signals of discomfort to the brain and we feel pain in the back. So, avoid tight fitting clothes and tries to wear loose clothes.

There are many other causes for lower back pain, but the above mentioned are the some of the general one’s. From now on you know what exactly cause this lower back pain. So, work accordingly to avoid as much causes as you can to improve your lower back health. You can also check lower back stretches exercises to minimize back issues/problems.

If you like this post don’t forget to give your valuable suggestion or queries in the comments box below.

Friday, 27 May 2016

3 Best Lower Back Stretches Exercises

Lower Back stretches ExercisesAre you cramping with lower back pain and mainly don’t understand what to try? Then you are in the right place. Forget all your Trouble and Suffering from now. I will tell you several extremely easy but effective Lower Back Stretches Exercises which will help you to actually get out of trouble in no time. There're no special equipment or expensive machine requirements for the listed stretching exercise. You shoulad also know the cause of lower back pain. Do these moves quite often at least 2 times regularly for the most appropriate results. So, let’s get started.

Stretch #1

  • Just lie at your back on a mat or floor with both hands on your right knee and your left leg lie extended in front of you. Relax your head on the mat/floor. Now pull slowly your right knee towards your chest. While bringing the knee, ensure your spine is elongated/linear. Now as your knee approaches towards your chest there is no doubt that you will can feel stretching of lower back muscles. Try to push your lower back to floor with the assistance of your abdomen muscles. Stay in this position for a couple of seconds. Repeat the stretches with your left leg also.
  • Right now grab your both knees and pull them towards your chest. Breathe slowly while stretching your back. While holding this position, slightly rotate your pelvis/hip from one particular side to another. Your hips will lift off the mat/floor. Circle both knees clockwise in air making tiny loops first and then slowly increase the size of loops. Now circle in the opposite direction.
  • In same position as above, pull both knees towards your right shoulder to stretch the left portion of back.
  • Now, pull the knees towards your left shoulder to stretch right section of lower back. Repeat the whole exercise for 2-3 times on a regular basis. 

Stretch #2

  • Lie down on your back with each of your arms fully extended on both sides. Lift off your right leg and point towards the ceiling.
  • With the right leg descending towards opposite side on the mat or floor until you finally reach a stage where you feel some stretch and while doing so your right hip/pelvis will rise off the mat/floor.
  • While your leg is outstretched, turn your head to the right and make sure your arms are pushed down upon the mat/floor. Repeat the procedure with your left leg.

Stretch #3

  • Initially, stand straight with your feet shoulder width apart and bend on left side together with arm hanged in air pointing in direction of your toe.
  • If you feel the stretch on right side of lower back. Stop here and maintain this posture just one or two seconds.
  • Repeat the movement with other side also.

Some guidelines to perform the above mentioned stretches properly.

  • Do not try to hassle while doing these stretches. Otherwise, you'll not get best returns.
  • Try not to overstretch muscles. Or else, you will finish up having injuries.
  • Make sure you go along with the steps correctly to obtain utmost benefit.
  • Before performing any stretch just do light warming up exercise for at least 2 minutes.

If you like this post then please comment in the comments box for suggestions,queries,etc See more tips and lower back stretches exercise.