10 Ways to Manage Low Back Pain at Home

10 Ways to Manage Low Back Pain at Home

Perhaps you bent the wrong way while lifting something heavy. Or you’re dealing with a degenerative condition like arthritis. Whatever the cause, once you have low back pain, it can be hard to shake. About one in four Americans say they’ve had a recent bout of low back pain. And almost everyone can expect to experience back pain at some point in their lives.

Sometimes, it’s clearly serious: You were injured, or you feel numbness, weakness, or tingling in the legs. Call the doctor, of course. But for routine and mild low back pain, here are a few simple tips to try at home.

Chill it. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation, says E. Anne Reicherter, PhD, PT, DPT, associate professor of Physical Therapy at the University of Maryland School of Medicine. «Even though the warmth feels good because it helps cover up the pain and it does help relax the muscles, the heat actually inflames the inflammatory processes,» she says. After 48 hours, you can switch to heat if you prefer. Whether you use heat or ice — take it off after about 20 minutes to give your skin a rest. If pain persists, talk with a doctor.

Keep moving. «Our spines are like the rest of our body — they’re meant to move,» says Reicherter. Keep doing your daily activities. Make the beds, go to work, walk the dog. Once you’re feeling better, regular aerobic exercises like swimming, bicycling, and walking can keep you — and your back — more mobile. Just don’t overdo it. There’s no need to run a marathon when your back is sore.

Stay strong. Once your low back pain has receded, you can help avert future episodes of back pain by working the muscles that support your lower back, including the back extensor muscles. «They help you maintain the proper posture and alignment of your spine,» Reicherter says. Having strong hip, pelvic, and abdominal muscles also gives you more back support. Avoid abdominal crunches, because they can actually put more strain on your back.


Stretch. Don’t sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way. «Because most of us spend a lot of time bending forward in our jobs, it’s important to stand up and stretch backward throughout the day,» Reicherter says. Don’t forget to also stretch your legs. Some people find relief from their back pain by doing a regular stretching routine, like yoga.

Think ergonomically. Design your workspace so you don’t have to hunch forward to see your computer monitor or reach way out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor.

Watch your posture. Slumping makes it harder for your back to support your weight. Be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.

Wear low heels. Exchange your four-inch pumps for flats or low heels (less than 1 inch). High heels may create a more unstable posture, and increase pressure on your lower spine.

Smoking can increase your risk for osteoporosis of the spine and other bone problems. Osteoporosis can in turn lead to compression fractures of the spine. Recent research found that smokers are more likely to have low back pain compared with nonsmokers.

Watch your weight. Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine.

Try an over-the-counter pain reliever. Anti-inflammatory drugs such as aspirin, ibuprofen (Advil, Motrin, Nuprin), and naproxen sodium (Aleve, Anaprox, Naprosyn) can help reduce back pain. Acetaminophen (Actamin, Panadol, Tylenol) is another over-the-counter option for pain management. Be sure to check with your doctor or pharmacist about any interactions over-the-counter pain relievers may have with other medications you are taking. People with a history of certain medical conditions (such as ulcers, kidney disease, and liver disease) should avoid some medicines.

Call your doctor if:

  • Your low back pain is severe, doesn’t go away after a few days, or it hurts even when you’re at rest or lying down.
  • You have weakness or numbness in your legs, or you have trouble standing or walking.
  • You lose control over your bowels or bladder.

These could be signs that you have a nerve problem or another underlying medical condition that needs to be treated.


E. Anne Reicherter, PhD, PT, DPT, associate professor of physical therapy and rehabilitation science, University of Maryland School of Medicine.

American Academy of Orthopedic Surgeons. «Low Back Pain.»

American Association of Neurological Surgeons. «Low Back Pain.»

American Physical Therapy Association.

Deyo, R. Spine, November 2006.

Shiri, R. American Journal of Pain, January 2010.

Lee, C. International Journal of Industrial Ergonomics, December 2001.

Cleveland Clinic: «Common Causes of Back Pain.»


10 home remedies for acidity for quick relief!

Suffering from acidity? Instead of reaching for the antacid, try these home remedies that really work!

Suffer from acidity or acid reflux too often and are tired of having antacids? Well, there are natural remedies you can get rid of the problem. Thought to be due to increased pitta or the lack of digestive fire, Ayurveda prescribes a number of remedies for the condition. Not only are these home remedies sans any side-effects, they will also help resolve the discomfort that comes with hyperacidity in jiffy. So to help you beat heartburn, here are 10 home remedies that actually work. You can also get quick relief from acidity with this yoga pose. Also Read — Follow these foods habits if you have GERD

(Beware, sometimes what seems like acidity could actually be a heart attack, especially in women).

Home remedy for acidity #1: Bananas

How do they help?

  • They are a rich source of potassium and help keep the level of acid production in your stomach in check.
  • Certain components in the fruit also help increase the production of mucous in your stomach, which helps protect it from the harmful effects of excessive acid production.
  • Are high in fibre content which helps speed up digestion, preventing the recurrence of acidity. ]

Tip for relief

Eat a ripe banana for some relief. You could also eat an overripe banana to beat an especially bad bout of acidity, as they tend to contain more potassium which makes it the perfect antidote. Here are eight foods that can help you detox naturally and aid digestion.

Home remedy for acidity #2: Tulsi

How does it help?

  • Tulsi leaves help stimulate your stomach to produce more mucous
  • Has antiulcer properties and reduces the effect of gastric acids,

Tip for relief

Chewing on five to six tulsi leaves when you suffer from acidity is a great way to beat the discomfort you feel.

Home remedy for acidity #3: Cold milk

How does it help?

  • Milk has a high amount of calcium that helps it prevent acid build up and absorbs the excess acid produced, thereby reducing the symptoms of acidity.
  • The fact that it is cold also provides instant relief from the burning sensation one feels during acid reflux.

Tip for relief

It is essential that you have the milk cold and without any additives like sugar. You could even mix it with a spoon of ghee to make the remedy even more effective.

Home remedy for acidity #4: Saunf or aniseed

How does it help?

  • Has very potent anti-ulcer properties (due to the volatile oils it contains)
  • Aids in digestion and relieves constipation.
  • Helps cool the lining of the stomach, reducing that burning sensation you feel during a bout of acidity.

Tip for relief

While simply chewing on a few saunf seeds can help reduce the symptoms of acidity, as a long term remedy, boil a few seeds in water and leave overnight, drink this water during the day when you feel uneasy.

Home remedy for acidity #5: Jeera

How it helps

  • It has properties that stimulate the production of saliva which helps in better digestion, improves metabolism and relieves gas and other gastric troubles.
  • According to Ayurvedic doctors jeera has a calming effect on irritated stomach nerves and helps heal ulcers.

Tip for relief

You can chew a few seeds of jeera to relieve acidity or boil it in water and drink the solution when it has cooled down.

Home remedy for acidity #6: Clove

How it helps

  • When bitten into your taste buds react cloves pungent taste and secrete excess saliva, which in turn aids digestion and beats the symptoms of acidity.
  • Has carmitive properties and helps improve peristalisis (the movement of food down the stomach).

Tip for relief

In case you re suffering from acidity, bite a clove once so that the juice is released and then keep it in the mouth. The slowly released juice will immediately lower acid reflux and give you some relief. Cloves can also help relieve a sore throat, here’s how .

How it helps

  • Known to balances all three doshaskapha, pitta and vata according to Ayurvedic texts, elaichi is known to stimulate digestion and relieve stomach spasms.
  • It also soothes the inner lining of the stomach helping it ward off the effects of excess acid produced in the stomach.

Tip for relief

To relieve acidity crush two pods of cardamom (with or without the skin), boil the powder in water and drink the cooled juice for instant relief.

How it helps

  • Pudina helpslower the acid content of the stomach and improves digestion.
  • Has a cooling effect which helps reduce the pain and burning associated with acid reflux.

Tip for relief

If you feel an attack coming on chop some mint leaves, add them to a pot of boiling water and drink this water after it cools. You could also try mint to calm indigestion

How it helps

  • The root is known to improve digestion and aid in better absorption and assimilation of essential nutrients.
  • It also protect your stomach against ulcers by promoting mucus secretion and reducing the effect of the acid on your stomach.

Tip for relief

For relief from acidity, chew a small piece of ginger. If you find that too pungent, try boiling it in water and drinking the decoction. Another remedy is to crush ginger, mix it with a small piece of jaggery and keeping sucking on it allowing the juice to slowly reach the stomach.

How it helps

  • Amla is a kapha and pitta pacifier apart from having high amounts of vitamin C that helps in healing the injured stomach lining and oesophagus.

Tip for relief

Have one teaspoon of amla powder twice a day to help keep acidity at bay.

So the next time you feel like you might suffer from a bout of acidity, ditch that bottle of antacid, and try some effective home remedies instead, after all they ve been around for centuries.

Have any doubts about how to get relief from acidity, click here.


10 Home Remedies For Hernia That Ease The Discomfort

July 10, 2017, 11:13 am 5.6k Views

Hernia is a condition that normally develops in people over 50 and is manifested as a protrusion of a small part of the stomach into the chest cavity through the opening in the diaphragm known as hiatus. However, there are several easy home remedies for Hernia. The sheet of muscle in between the chest and the abdomen is known as the diaphragm.

While the real cause of hernia is not known, weakening of the supporting tissues could be one of the important factors. There are other causes like sudden, extreme pressure on the stomach muscles, changes that come due to aging and or having an unusually large hiatus at birth. Lifting objects that are too heavy, obesity, wrong posture while sitting for long hours at a desk, and severe stress could also be causes.

Causes of Hernia

  • Lifting heavy objects and straining too much (source: Drugwatcher)
  • Sitting with a wrong posture for long hours
  • Continuous Diarrhea or constipation
  • Bouts of persistent coughing and/or sneezing
  • Sudden pressure on the stomach muscles

Symptoms of Hernia

  • An unusual bulge in the groin
  • Pain and burning sensation in the bulge
  • Pain in the groin while coughing or lifting objects
  • Most symptoms are not noticeable

See a doctor immediately if:

  • The swelling is severe and the pain unbearable
  • Severe cases of Hernia may require hospitalization and surgery

10 Best Home Remedies For Hernia

However, if one changes the lifestyle habits and dietary habits and also uses some simple and easy home remedies, managing hernia will be easy. Here are some great natural hernia treatment methods.

10. Cinnamon Tea


  • Boil 1 teaspoon of Cinnamon Powder in a cup of water.
  • Allow it to steep for 10 minutes. Strain and add a teaspoon of honey.
  • Drink twice daily for a month or so.

How does this work?

Cinnamon is a wonderful spice that has some amazing qualities. It is a natural antioxidant and has anti-inflammatory properties as well. It acts with a soothing and calming effect on the inner linings of the stomach. It prevents the stomach from bloating and relieves the intense abdominal pain caused by Hernia. It also helps in relieving the pain caused after eating a meal, and functions as a natural anti-flatulent and antacid. Cinnamon Tea is one of the best natural home remedies for Hernia.

The Remedy is not Good if:

  • There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

9. Apple Cider Vinegar (ACV)


  • Mix 2 teaspoons of undiluted apple cider vinegar in a glass of warm water.
  • Add a teaspoon of pure, organic honey. Drink it on an empty stomach daily.
  • Continue the process for as long as required.

How does this work?

Apple cider vinegar also known as ACV is an excellent antioxidant and anti-inflammatory agent. It has been recommended for treating various maladies and is also effective as a home remedy for Hernia.

It acts on symptoms like heartburn and acidity and gives relief from the burning sensation. Although ACV has acidic properties the effect it has on the body is alkaline, hence neutralizing the acidity caused by Hernia. Apple cider vinegar is a great home remedy for Hernia.

The Remedy is not Good if:

  • There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

8. Chamomile Tea


  • Boil one teaspoon of dried Chamomile Powder in a glass of water.
  • Allow it to steep for 10 minutes. Strain and drink while it is warm.
  • Drink twice daily for a month or more if required.

How does this work?

Chamomile is one of the best home remedies for Hernia. It is known for its anti-inflammatory properties. It is also an excellent antioxidant and has a soothing effect on the stomach that is inflamed and painful. It is great for treating heartburn caused by Hernia and helps by relaxing the muscles in the gastrointestinal tract. Chamomile tea is one of the best home remedies for Hernia pain.

The Remedy is not Good if:

  • There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

7. Warm Water Treatment


  • Drink a glass of warm right after getting out of bed.
  • Stand and stretch your hands outwards and across the chest.
  • Stand on your toes and stretch up. Raise your arms up and hyperventilate (short fast breaths).
  • Do this daily for a week or 10 days.

How does this work?

Drinking a glass of warm water early in the morning soon after waking up is good for treating Hernia as the warm water has a soothing effect on the stomach muscles and adds weight to the stomach and pushes it down.

Stretching the arms forwards and upwards helps in stretching the diaphragm and also opens up the hiatus. It is better to avoid drinking beverages like tea or coffee in the mornings while continuing this warm water treatment until the Hernia is cured. Warm water treatment is one of the best home remedies for a Hernia.

The Remedy is not Good if:

  • There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

6. Massaging


  • Wear only shorts and lie supine on your back.
  • Place your fingers on the sternum (rib cage) on either side.
  • Apply pressure and move your fingers downwards.
  • Repeat this soft massage for 4 to 5 minutes.
  • Repeat the process twice daily for as long as required.

How does this work?

Abdominal massage in the area surrounding the upper part of the abdominal cavity helps gain relief from the pain caused by Hernia. Apart from easing the discomfort and pain caused by Hernia, massaging helps in strengthening the stomach muscles, making it one of the best home remedies for Hernia.

The Remedy is not Good if:

  • There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

5. Yoga Asanas


  • Yoga Asanas are good for treating Hernia
  • Pavanmuktasana or the wind releasing pose
  • Pada Uthana asana or the raised leg pose
  • Savasana or the corpse pose

How does this work?

Yoga Asanas have been advocated for the well being and healthy living of people. Regular practice of Yoga Asanas helps keep out body and mind fit and healthy, and keeps us calm and composed at all times. Pavanmuktasana or the wind releasing pose is good for treating and curing Hernia. Similarly, Pada Uthana asana or raised leg pose helps strengthen the stomach muscles and prevents reoccurrence of Hernia. Savasana or the corpse pose is good for general health, and helps calm the nerves and relax. Hence, Yoga Asanas make a great home remedy for Hernia.

The Remedy is not Good if:

  • There is no reason why this remedy should not be good. However, you need to learn Yoga Asanas from a trained instructor or from reliable tutorials.

4. Baking Soda (Sodium Bicarbonate)


  • Mix half a teaspoon of baking soda (sodium bicarbonate) in a glass of warm water.
  • Drink the mixture once daily. Continue the process for as long as required.

How does this work?

Baking soda has been used topically and internally for treating a plethora of ailments. It is one of the best natural antacids. It can give almost instant relief from heartburn and other gastric disorders. Hence consuming baking soda is one of the easiest home remedies for Hernia.

The Remedy is not Good if:

  • There is no reason why this remedy should not be good. However, people who are hypertensive should refrain from consuming baking soda as it can trigger the blood pressure and cause it to rise.

3. Aloe Vera Juice


  • Cut two thick leaves of Aloe Vera. Wash and remove the prickly thorns on either side.
  • Remove the skin on the rounded side. Scrape off the colorless gel found inside.
  • Juice it in a mixer-blender. Drink half a cup once daily on an empty stomach.
  • Repeat the process for as long as required.

How does this work?

Aloe Vera is a wonder herb that has some amazing medicinal properties. Apart from being an effective antioxidant, it has excellent anti-inflammatory and anti-bacterial properties. Moreover, it is soft on the stomach and creates a protective lining and helps cure acidity and heartburn, which are the main symptoms of Hernia. Hence Aloe Vera juice is a great home remedy for Hernia.

The Remedy is not Good if:

  • There is no reason why this remedy should not be good. However, excessive consumption of Aloe Vera juice can cause diarrhea.

2. Dietary Changes


  • Avoid consuming foods that trigger heartburn.
  • Foods like chocolate, caffeine, garlic, onions, deep-fried foods.
  • Consume more of fresh fruits and vegetables.
  • Eat salads made from cucumber and celery.
  • Consume whole grain foods in your diet.

How does this work?

Diet plays a very important role in our lives hence the saying “you are what you eat”. Sticking to a friendly diet that does not aggravate and cause heartburn helps prevent the occurrence of Hernia. Especially, foods that trigger Hernia need to be avoided completely. Eating fresh salads and fruits and green leafy vegetables helps contain Hernia and leads to a permanent cure. Hence, dietary changes are very important as home remedies for Hernia pain.

The Remedy is not Good if:

There is no reason why this remedy should not be good.

1. Breathing Techniques


  • Breathing and breath control are very important. Practicing Pranayama regularly helps a lot.
  • Practice diaphragmatic breathing. Lie down flat on your back with both knees bent.
  • Place both hands on the abdomen and breathe in pushing up.
  • Breathe out slowly in a relaxed manner.
  • Practice this everyday on an empty stomach.

How does this work?

Correct breathing is important for healthy living. Usually we breathe very shallowly and fill only 20% of our lung capacity. When we practice Pranayama we breathe in deeply and slowly, and exhale slowly, thus oxygenating all the cells in the body. Better breathing techniques help cure Hernia. Hence Breathing Techniques form a great natural home remedy for Hernia.


5 Ways to Deal With Dust Allergies

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Have you found yourself sniffling and sneezing in a way you can’t explain? If it’s not hay fever season, you don’t have a cold, and the only pet you ever had was a stick insect when you were 10, you might have a house dust allergy .

Good news, though: there are plenty of dust allergy home remedies and ways to reduce the number of allergens in your house. Here are 5 of the best.

1. Treat dust allergy symptoms

While you work on addressing the root causes of your house dust allergy , it’s important to take good care of yourself. It’s always a good idea to see a doctor – especially if you think you might have asthma – but plenty of dust allergy remedies in the form of over-the-counter antihistamines can help manage your allergic reaction to dust .

In the short term, you can also use a saline solution nasal spray to shift that stuffiness in your nose and throat. While you’re blowing your nose often, make sure you have some soft, strong Cushelle tissues in easy reach.

Tip: Dust can appear in any room of the house, so keep a box of soft Cushelle tissues in every room so you don’t have to worry about running to the next room every time you sneeze. The lovely designs mean they will look at home in any room.

Dust can appear in any room of the house, so keep a box of soft Cushelle tissues in every room so you don’t have to worry about running to the next room every time you sneeze. The lovely designs mean they will look at home in any room.

2. Mite-proof your home

Did you know that dust mite allergy is one of the most common causes of asthma ? Dust mites live in even the cleanest houses, thriving at temperatures of more than 21 degrees Celsius and in humid climates – bad news indeed for the centrally heated UK. Luckily, you can buy dust mite sprays and ultrasonic plugs to stop those allergens in their tracks.

Soft furnishings are prime settlement areas for the humble dust mite, and one of the easiest dust allergy home remedies around is to buy dust-mite-proof coverings for your pillows and mattress. While they won’t get rid of any dust mites already living there, they will stop new mites getting in and minimise your contact with them.

3. Damp-proof your home

As well as making dust mite allergy symptoms worse, damp homes can be a haven for mould and fungus spores, which also live in dust and cause that sneezing and sniffling. To deal with the damp that might be causing your house dust allergy , make a point of opening your windows regularly to ventilate your home.

Make sure that your house is warm enough to evaporate some of that moisture, too. Setting your thermostat to between 18 and 20 degrees should keep you cosy without helping dust mites breed. If all else fails, you could invest in a dehumidifier to suck that excess moisture out of the air.

4. Keep things clean

Unless you live in Antarctica , it’s unlikely you’ll be able to get rid of dust mites entirely, but having a clean house can help control dust allergy symptoms . Cleaning gets rid of microscopic particles including human skin, fabric and lint scraps, tiny pieces of food and more, which can trigger an allergic reaction to dust .

It’s important to vacuum upholstery and carpets, of course, but vacuuming doesn’t help much by itself. You also need to wash your bed linen frequently, along with cushion covers and (if possible) curtains. While you’re cleaning, protect yourself from flying dust by wearing a dust mask – or by asking someone who isn’t allergic to do the cleaning for you.

Wipe dust away from hard surfaces with a moistened piece of paper towel that’s strong even when wet. It’ll reach tight corners where dust gathers with no problem, and its bright white colour will show up any areas that need a bit of extra attention.

5. Extreme makeover

If you’re the homeowner and things are looking a bit tired, you might need to consider some more drastic dust allergy remedies . Carpeting is a major culprit when it comes to harbouring dust mites and other irritants, so if your allergy is really causing you grief, you might like to think about exchanging your carpets for hard floors.

We hope this advice has helped you on your quest for a comfortable, sniffle-free life. Remember to see a doctor if your dust allergy symptoms are really getting you down and ask for help if you need it.


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