24.) Back Cushion
- Buying a seat cushion to help give you extra support is a great way to help relieve a sore back.
- Use a cushion for any seat you sit in including your car seats and your office chairs.
- Lean your seat back a little to help your back rest.

25.) Carrying Things Close, Home Treatment for Back Pain
- Instead of carrying things away from your body, you should carry them close to it.
- When you carry things holding them out from your body it tends to put stress on your back.
- Make sure to lift using your legs, not your back.
- Also avoid carrying over weights.

26.) Weight Loss Back Pain Natural Cure
- Watching your weight is another natural cure for back pain.
- The best way to maintain your weight at a healthy level is to eat a well-balanced diet and make sure not to overeat.

27.) The Ginger Root Back Pain Home Remedy
- Grab two ginger roots and slice them up into pieces and place them into a pan of water.
- Then place the pan of water and ginger root on a burner and bring it to a slow boil.
- After it starts to boil let it boil for thirty minutes and then remove it from the stove.
- Let it cool down and sit for thirty minutes.
- Once it has cooled down strain the water into a cup and add honey to it (for flavor), then drink it.

28.) Wheat Natural Remedy for Back Pain
- Take an ounce of whole grain wheat and soak it with water overnight.
- In the morning add in an ounce of khas khas grass and mix them together.
- After you have mixed the soaked wheat and khas khas grass you should add an ounce of coriander, 8 ounces of water into the mixture and heat it on the stove.
- Boil the mixture until there is only one third of it left then drink it.
- This will help strengthen your digestive system and the rest of your body.

29.) Mint Oil Remedy for Back Pain
- Grab some mint oil out of your cupboard and rub it on your back on the area of the pain.

30.) Khas Khas Grass Remedy for Back Pain
- Take Khas Khas grass and a little sugar candy and mix them together and take them like medicine.
- Do this on a daily basis.
- It will help prevent back pain.

31.) Bryonia Album Natural Home Cure for Back Pain
- To get rid of back pain try using the Bryonia Album homeopathic treatment.
- Bryonia Album is a homeopathic drug that influences both the muscular and skeletal systems in the body.

32.) Rhus tox Remedy for Back Pain
- Rhus Tox is another homeopathic drug that works along with Bryonia album in reducing your back pain.

33.) Arnica Montana Remedy for Back Pain
- Arnica Montana is homeopathic drug derived from plants that does wonders on pain in the back.

34.) Celery Juice Remedy for Back Pain
- Celery is called one of the best healing foods for people.
- The reason is that it is high in sodium content and it also alkalizes the human body.
- This will help you with the stiffness and inflation of your back.
- Put the celery in a juicer by itself and make a juice to drink out of it.
- You should do this twice a day for two weeks.

35.) Water Home Remedy for Back Pain
- Drinking eight to ten twelve ounce glasses of water a day is what people should drink on a normal day.
- Get plenty of water which will help keep the body hydrated.
- It also help the blood circulate in your body.

Backaches can also originate from:
- the nerves
- ligaments
- tendons and joints
- the spine

Home remedies for Back Pain

1.) Backache Treatment using Garlic
- Two or three cloves should be taken every morning to get results.
- Oil prepared from garlic should be rubbed on the back which will give great relief.
- This oil is prepared by frying ten cloves of garlic in 60 ml of oil in a frying pan.
- Any of the oils, which are used as rubefacients, such as mustard oil, sesame oil, and coconut oil can be used.
- They should be fried on a slow fire till they are brown.
- After the oil has cooled, it should be applied vigorously on the back.
- It should then be allowed to remain there for three hours.
- The patient can take a warm-water bath.
- This treatment should be continued for at least fifteen days.

2.) Backache Treatment using Lemon
- The juice of one lemon should be mixed with common salt and taken by the patient twice daily.

3.) Backache Treatment using Chebulic Myroblan
- A small piece of chebulic myroblan should be eaten after meals.

4.) Backache Treatment using Vitamin C
- About 2,000 mg of this vitamin should be taken daily.
- Improvement will be noticeable within two days.
- Vitamin C is also known for its ability to boost the immune system.

5.) Backache Treatment using Potato
- Raw potato is an ancient home remedy for incapacitating pain in the lumbar region.
- Application of raw potato in the form of a poultice has been found very effective.

6.) Avoid Smoking and Tobacco Intake
- Smoking or taking tobacco in any form should be given up.
- They affect the proper functioning of the body.

7.) Hot Fomentation and Alternate Sponging
- Application of heat to the back will also give immediate relief.
- A hot bath is also known for its ability to relieve stress as well as ease muscular tension.
- Allowing hot water to flow down the back is known to be beneficial.

8.) Yogic Asanas are also Useful
Yogic asanas which are beneficial in the treatment of backache are
- Bhujangasana
- Shalabhasana
- Halasana
- Uttanpadasana
- Shavasana

9.) Sleep as Natural Remedy
- Sleep will relax you and give your body the chance to recoup from the day before.
- It will revive and help stimulate the circulation in your back
- It will also give a chance to heal any damaged tissue or muscle.

The diet of those suffering from backache should consist of:
- a salad of raw vegetables such as tomato, carrot, cabbage, cucumber, radish, lettuce.
- at least two steamed or lightly cooked vegetables such as cauliflower, cabbage, carrot, spinach.
- plenty of fruits, except bananas.
- patient should have four meals daily.
- fruit and milk are advised for breakfast.
- steamed vegetables and whole wheat tortilla for lunch.
- fresh fruit or fruit juice in the evening.
- a bowl of raw salad and sprouts during dinner.

Avoid Fatty, Spicy Fried foods and Processed Foods
- fatty, spicy, and fried foods
- curd, sweetmeats and sugar
- condiments
- tea and coffee
- processed food for preservation

To improve the coordination, balance and stability, do the following exercises without shoes:
- Spread toes apart like a fan.
- Flex your toes up towards you and then pointing them away.
- Move your foot in circles both clock-wise and anti clock-wise.
- Do toe curls as much as possible and then releasing them.
- With our foot flat on floor, lift the big toe without lifting the other toes and then try to lift little toes but not the big toe. Follow up by keeping your toes and heel on the floor and lifting up the arch of the foot.
- Use the toes on one foot to squeeze a towel on the floor.
- Keep heel in place and drag the towel from side to side.
- Use feet to pick up items and after having a grasp on the item, toss it away from you using your toes and leg.
- Stand with the outside edge of your foot against a wall and push your foot out into the wall. Switch the position so that the inside edge of the foot rests against the wall and push in against the wall.
- Roll a small rubber ball under the sole of your foot to massage it.

Staircases provide a good away to burn off calories in 15 minutes.
- For first 4 minutes, warm up by repeatedly walking up and down one flight of stairs maintaining a steady pace.
- For next two minutes, stand facing stairs. Step right foot to the right side of first stair. Do the same with left foot with left stair. Continue.
- For a minute, squat the jumps. Face the stairs, hop up with both feet and land in a squat. Hold for 2 counts and then jump up to next step.
- For next two minutes, stand with left side facing stairs, left foot on first step. Step right foot in front of left onto second step. Repeat. This is called left side cross steps.
- For next two minutes, stand with right side facing stairs, right foot on first step. Step left foot in front of right onto second step. Repeat. This is called right side cross steps.
- For next two minutes, do some step lunges. Step up two steps with right leg, bending knee 90 degrees into a lunge, bring hands down to touch step in front of you. Stand and repeat with left leg.
- For next two minutes, power walk up and down as fast as you can.

This is a 15 minute routine.

Some equipment to help you:

Quick Fix: Total Cardio Kick

The Best Pilates Core Workout Video

Pilates Workout Routine For Toning Butt ‘n Thighs

YOGA FOR WEIGHT LOSS

20 Minute Weight Loss & Fatburning Yoga Workout

10-Minute Cardio Kickboxing Workout

Sitting affects the back more than standing. Standing demands five times more on the spine and muscles lying down. To keep the spinal curves aligned, the muscles are needed to be strong and flexible.

- Poor posture can narrow the space between vertebrae and hence increasing the risk of compressed nerves.
- Poor posture increases wear on joints and can contribute to osteoarthritis.
- Bad posture can cause your pectorals contract and shorten if you sit bent over a desk all day. The back muscles lengthens and gets weakened making it difficult to lift the chest which is important for good posture.
- Contracted chest muscles contribute to shoulder injury, sore neck, back pain and fatigue.

Poor posture includes rounded shoulders, protruding buttocks and abdomen, arched lower back, head pushed in forward position. To improve poor posture and maintain a good posture,one thing that is most important is to maintain a healthy weight. Keep in mind the following points:

- The footwear that you wear while standing or walking plays an important part for maintaining a good posture.
- You should imagine as if a wire is attached to the top of your head pulling it upwards.
- Avoid standing or walking with an extreme curve in lower back.
- Tighten the abdominal muscles and flattening your stomach and hold for few seconds.
- Stand evenly balanced on both feet.
- While sitting, sit firmly back with shoulders against chair, chest lifted and upper back straight.
- Equal weight should be put on both buttocks.
- Thighs should be horizontal while sitting.
- Feet should be flat on floor while sitting.
- While working at desk, do not loo directly down at your work.
- While driving, seat should be positioned so that the wheel could be reached easily as well as brake, accelerator and clutch.
- Take a break if you are sitting for a long time.
- The mattress should be comfortable, not too hard but it should not sag. Early morning back pain is a sign of a poor posture.
- Lifting or carrying too heavy objects can cause poor posture.

- Drink a pint of water first thing in the morning.
- Eat fresh fruits on your way out in the morning.
- Exercise.
- Drink herbal tea or just simple tea without sugar and milk.
- Eat a handful of nuts.
- Drink fresh juice.
To build up physical endurance:
- Do some cardio training
- Get into some vigorous sweeping, mopping or vacuuming as they burn a significant number of calories.
- Take the stairs instead of elevator.
- Do yoga.
- In sedentary job, take your breaks outdoors and have a brisk and short walk. Concentration and mood is also improved.
- Dance or do aerobics at home.

As one sits in front of the desktop screen or lie in bed working on laptop, you develop the risk of nagging pain in the shoulder. Back and neck pain is a result of prolonged sitting at work.
Problems faced are:
- Back and neck muscle spasm and pain.
- Back and neck soft tissue inflammation.
- Back, neck and shoulder pain on movement and involvement of other muscles.

Bad posture can cause headaches, excessive tension in neck area, chests, shoulders, arms and forearms, back, hips, thighs and legs. From back and neck pain, you can develop pain and numbness in the fingers, wrists or arms.
Good posture is very necessary:
-Fingers should be kept as straight as possible.
- Elbows should be resting at 90-100 degrees.
- Keys on left side of keyboard should be used by left hand. Right hand should not be forced.

Not doing so, can result into:
- wrist pain that moves up to elbow.
- swelling of wrists, numbness and lack of power.
- stiffness of arms and wrists.
- surgery

Things that can be done:
- use an ergonomic office chair with lumbar support.
- adjust the height of the chair so that upper thighs are parallel to floor. Back should be supported and angeled at 120 degree to keep spondylitis away.

CERVICO-BRACHIAL SYNDROME

Pinched spinal nerve roots are the cause. The pain radiates from the neck across the shoulder and into the hands. The cause is often a shrinking of the inter-vertebral disc, leading to a decline in its buffer function. The dorsal vertebrae are then subjected to a greater amount of strain, and react with osseous neo-formations. The result is bead like or spur shaped marginal spikes which stiffs the neck and press against spinal nerves and the spinal chord. An effective measure is stress reduction and muscle training. This condition is called cervico-brachial syndrome.

LOCAL CERVICAL SYNDROME

The constant bending of head cramps the trapezius muscles that connect the back of the head, vertebrae, collar bones and shoulder blades. The increased muscle tone triggers pain that radiates all the way down to the arms, legs and sternum. If the vertebral arteries or spinal canal are constricted, it can lead to migraine like attacks with headaches, dizziness, tinnitus, impaired vision and swallowing disorders.

THE LUMBAR SPINE

The lumbar vertebrae are located at the lower end of our central axis. It begins with the protrusion of the inter-vertebral disc, which results from the stress on the lower spine. Then, the gelatinous nucleus of the disc pushes against the surrounding fibrous ring. Tiny tears appear and at some point the ring breaks and the gelatinous mass flows out and presses against the nerves or the disc material can spill out. In such situation, developing and strengthening the back muscles is recommended.

THE HIP JOINT OR OSTEOPOROSIS

Osteoporosis or bone loss weakens the entire skeleton among older people but primarily affects the spine and pelvic region. This bone loss does not lead to any symptoms for a long time and is only noticed when some accident or situations related to that occur. Bone degeneration can be especially intensive in women in the first five years after menopause. In such situations, sports and a good amount of exercise to prevent painful curvatures or femoral neck fractures is recommended.

THE KNEE JOINT OR ARTHROSIS

Arhrosis is the deterioration of joints and occurs most often in the knee. Its exposure to extreme lifelong strain causes the cartilaginous buffer to become increasingly thinner, non-elastic and stiff. The surrounding tissue can also later become inflamed, leading to a rough deformation of the contact areas and reduced lubrication at the cartilage. Eventually, there is a risk of the joint becoming stiff. Being overweight is considered a high risk factor which is why doctors recommend weight loss.

Few things that you can do to prevent osteoarthritis are:
- keep moving.
- get nutritious balanced meals.
- stay slim.
- build muscle.
- change positions while writing or doing hand work.
- recline in right direction.

If pain persists and it is interfering into daily life, do consult a reputed orthopedic surgeon an accordingly adopt one of the following:
- Arthroscopy: Dying cartilage can be cleared and rough joint connections can be smoothed out.
- Bone Fusion: Fusing ones together with pins or plates can eliminate the pain.
- Joint Replacement: Bones in the joint are damaged beyond repair, a substitute joint can be fashioned from metal alloys, high density plastics .
- Tissue repair or osteotomy: Failing joints can cause surrounding muscle, ligaments and tendons to reattach or repair them. This is done without cutting the muscle ensuring future recovery and less damage.
- Cartilage Cell Replacement: New cells are injected into the joint.

Some problems faced during pregnancy are backache and pelvic joint pain, constipation, cramp, deep vein thrombosis (DVT), faintness, feeling hot in pregnancy, headaches, high blood pressure and pre-eclampsia, incontinence (wetting or soiling yourself), indigestion and heartburn, itching, leaking nipples, nausea and morning sickness, nose bleeds, passing water often, piles, severe itching and obstetric cholestasis, skin and hair changes, sleeplessness, slow-growing babies, stretch marks, swollen ankles, feet and fingers, teeth and gums, vaginal discharge, vaginal bleeding.

FIRST TRIMESTER

- Nausea and Vomiting : This is due to hormonal changes and frequently changing levels of blood sugar in the body. Solution is to avoid drinks that cause discomfort, take rest and sleep, wear comfortable clothes.
- Changes in breast : The breast feels tender and sensitive. The nipple feels sore when touched as the milk ducts are enlarging and blood supply increases.
- Bleeding which can be due to placenta praevia, abruptio placentae, preterm labour, IUGR or foetal growth retardation, post term pregnancy.
- Fatigue and Tiredness : Maintain a proper diet and pamper yourself.
- Frequent urination.
- Vaginal discharge.
- Mood changes.

SECOND & THIRD TRIMESTER

The second trimester of pregnancy is a busy time for both you and your baby. Your baby will be growing very rapidly over the next several week.
- CONSTIPATION: This is common during pregnancy due to relaxation of intestinal muscles. Taking of iron and calcium supplements can cause constipation. Inadequate intake of fiber, fluids, irregular eating habits are also contributing for constipation.
- BACKACHE: Backaches are usually caused by poor posture. Since you now have more weight in front of your body, you may be leaning back to compensate. If you have gained more than the recommended amount of weight, this pain may be worse.
- SWELLING OF ANKLES, FEET, HANDS & FACE: Swelling is the second most common feature in the last trimester. Puffy hands, feet, and face not only make for a funny look but can be very uncomfortable as well. This occurs due to water and fluid retention in the body.
- ABDOMINAL PAIN: There are many causes of abdominal pains. Some twinges and tightening feelings are to be expected, as the area expands to hold the growing baby.
- GROIN PAIN: as your body prepares for labor, your pelvic joints soften so the baby can easily pass through them.
- BLEEDING GUMS: Hormonal effects during pregnancy may cause your gums to bleed. During this time your gums become tender as blood supply increases.
- ITCHINESS: It is normal for the skin to feel itchy as it stretches during the period of the 24th to the 32nd week.

- Patients with postural kyphosis can generally correct the kyphosis by making a conscious effort to do so.
- Patients with structural kyphosis when bends forward, the angular gibbus can be seen. The patient cannot consciously correct his posture.

What are different causes for Kyphosis ?

- Muscle imbalance in the upper back and neck.
- The muscles in the back of the neck are shortened and tight.
- The muscles at the back of the shoulders and upper back are weakened and stretched.
- poor development of spine.
- Injury.
- Poor posture.
- Infections.
- De-generative diseases of bones of the spine.

What are different symptoms of Kyphosis?

- Tiredness.
- Back Pain.
- Stiffness in back and neck.
- Hunch back.
- Difference in height.
- In severe cases, there is a difficulty in breathing.
- Tight back and thigh muscles.
- In case it has affected the spinal chord, there is numbness, tingling sensation, muscle weakness, chest pain, bladder and bowel disturbances.

What is the treatment for kyphosis?

Treatment will depend on the reason for the deformity.
- Massage to the upper back and neck can reduce the pain and tension.
- Massage and stretching techniques for the sternocleidomastoid muscle in the neck.
- Strengthening exercises.
- The patient typically wears the brace until skeletal maturity is reached.
- Surgical Treatment is done in cases of severe deformity, patient not responding to above treatment, spinal cord damage.

Two types of surgery are performed:
- Instrumentation is a kind of surgery, which uses screws and wires to hold the spine straight.
- Fusion is another kind of surgery done to join the bony segments of the spine.

Myth 1: Even after you finish your workout, an aerobic workout helps to boost your metabolism.
It is true that the metabolism continues to burn at a slightly higher rate after finishing an aerobic workout, but the amount is too small to be taken into consideration.

Myth 2: Running on treadmill puts less stress on knees than running on roads.
Running impacts the knees as your body weight relies on the joints, which causes stress. It does not matter whether you run on a treadmill or on road. Reduce this impact by varying the workout instead of running for a long time at a stretch.

Myth 3: Swimming helps in reducing weight quickly.
Swimming increases lung capacity, tone your muscles and even helps de-stress you. It does not really help you lose many pounds. Swimming also makes you feel hungry and you end up eating more.

Myth 4: Sweating is a must while exercising.
It is possible to burn a number of calories without breaking a sweat. Light weight training or walking are also effective methods of workout.

Myth 5: Ab machines help to get rid of belly fat.
It helps to strengthen muscles around your middle and improve posture, only a strict diet and exercise regime will help you burn that fat. Follow a workout that includes both cardiovascular and strength training factors that will decrease your overall fat.

Myth 6: Pain is good while working out
Some amount of soreness is normal but searing pain while working out is not a good sign. An exercise should not hurt you while you are doing it.

Myth 7: Yoga helps relieve all types of backache
Yoga helps when your backache is muscle-related because the stretches and positions work to relax the muscles. but if your back problems are related to ruptured disc or some other similar problem, yoga is definitely not the answer.