10.) Back Stretches for Back Pain
- Lay on one side and point the bottom leg out straight.
- Draw the top leg up toward your chest.
- Take your bottom arm and pull the knee toward the floor.
- Twist your shoulders the opposite direction.
- Take your top hand and push in spots up and down your body to stretch the spine as you are twisting.
- Then do the other side.
- Do each side for about a minute.

11.) Prolotherapy Natural Remedy for Back Pain
- Prolotherapy involves injecting a natural irritant into the injured area of the spine.
- This stimulates the body’s natural repair mechanism to stimulate growth and replacement of damaged tissues.

12.) Cold Compresses
- Use cold compress using an ice pack.

13.) MA Roller Natural Back Pain Home Remedy
- Buy yourself a MA Roller.
- These work really good for all types of back pain.

14.) Sleep on Floor for Back Pain
- Sleep on the floor for a night or two.

15.) Massage as Home Remedy for Pain in the Back
- Getting a massage can provide great comfort and relief.
- The best way to have a massage is for the person giving the massage to use massage oil.
- There are many types of oils but eucalyptus oil is really good.

16.) Hot Milk Home Remedy for Back Pain
- Drink water or hot milk with soda, salt, and powered dry ginger (sonth) mixed in it to help cure your sore back.

17.) Fish Oil Natural Remedy for Back Pain
- Taking a fish oil capsule every day.
- It is an inexpensive way to help with back pain, wrist aches, and joint pain.
- Omega 3 fatty acids have been shown to reduce inflammation of all types.
- You can also get this as flax seed oil.

18.) Metal Sheet Back Pain Home Remedy
- Take a metalized heat reflecting sheet and put it between the mattress and bottom sheet of your bed.
- This will help apply extra heat to your back.
- This works better than even electric heating pads or hot water bottles.

19.) Hand Towel Back Pain Natural Cure
- Take a wet hand towel, ring it out, place it in the microwave for two to three minutes.
- Put it in a zip lock bag and then wrap a dry towel around it.
- Put this on your sore back and it should help relieve it.
- This is a great natural cure for back pain as well as for other body aches.

20.) Knuckle Rub Natural Home Remedy for Back Pain
- When you’re taking a shower, put some kind of slippery gel on your back and rub your back with your knuckles.
- This will help get all the knots and sore spots out of your back.

21.) Therma Care Natural Cure for Back Pain
- Therma Care heat wraps work great on relieving a sore back.
- They help give your muscles warmth and last up to 10 hours.

22.) Horsetail Natural Remedy for Back Pain
- Have horsetail (a weed type) bath.
- Then wrap yourself in a towel and go to bed.

23.) Tennis Ball Home Remedies for Back Pain
- Lie down on a tennis ball where your back is hurting.
- Move the tennis ball around to where each spot hurts.
- The pain should slowly fade away.

1. Healing Herbs tea
- This is an anti-pain
- It is also a relaxing tea that will help in preventing leg cramps and provide relief:
- 1 part St. Johnswort
- 1 part Passionflower
- 1 part Skullcap
- 1 part Chamomile
- 1 part White Willow Bark

2. Anti-Stress/Pain Potion
- GAIA Herbs
- 1 part Gaia Herbs Serenity Elixir
- 1 part Herb Pharm White Willow Bark
- A red flannel can also be wrapped around the area with pain.
- Use of coconut helps in curing the leg and knee pains.
- 1-2 teaspoonful of fenugreek powder in the morning water is also effective leg pain remedy.
- A gentle massage with Arthcare Oil is recommended to leg pain cure and to strengthen the bone tissues.

3. Massage oil
- Take 10 grams of camphor and 200 grams of mustard oil.
- Mix in a glass bottle and keep the bottle in the sun till the camphor dissolves.
- Massage the affected area daily.
- This is very good home remedy for leg pain.

4. Saffron solution
- Boil 1-teaspoon saffron in 1/2 cup water and divide this solution into three portions and take with equal quantities of water, thrice daily for a week.
- This is one of the effective home remedies for leg pain.

5. Various yogasanas
- Janusandhi,
- Uttanpadasana
- Gomukhasana

Other Home remedies
- Make sure that you use appropriate footwear when walking that provide your feet with adequate support.
- Stretch your muscles gently with light exercise like riding a stationary bicycle for a few minutes before going to bed.
- This can help loosen up and strengthen the muscles.
- This would greatly limit the occurrence or severity of night leg cramps.

Make sure that your diet is not restrictive
- A well balanced diet with plenty of fresh fruits and vegetables should be taken regularly.
- This should provide you with all the essential nutrients you need. – Mineral deficiencies can aggravate the problem of night leg cramps.
- The best way to get it to pass is by consciously relaxing your mind and body.
- Deep breathing is the most effective method of relaxation at such times.
- Lightly massage the cramped muscle with your hands using a soothing balm.
- A hot shower or soak in a warm bath should also offer considerable relief.
- Multi-vitamin and mineral supplements may help.
- Calcium, potassium, and magnesium deficiencies are often the cause for night leg cramps.
- Try and consume fresh fruits and vegetables.
- Whole meal varieties of grains should be taken.
- Fruits like dates and bananas are rich sources of magnesium and potassium.
- It would be best to get the required dosage of calcium from supplements that do not contain phosphorus.

Some good dietary sources of essential minerals like potassium are:
- Bananas, dates, grapes, apricots, and raisins.
- Pulses, cabbage and broccoli.
- Oranges, tomatoes and grapefruit, including their juice.
- Pork, lamb, and fish like tuna.
- Potatoes and corn.

Additional Tips to Cope
- Avoid using tight bed covers or restrictive sheets.
- Stretch the calf muscles with some light exercise for at least five minutes before going to bed each night.
- Take up a non intensive fitness regime like yoga or pilates to strengthen the muscles and also to loosen them up.
- Yoga is particularly useful as the breathing exercises and meditative practices.
- Yoga also helps improve circulation.

Record everything that you are eating
Keeping a record of what you are eating helps in managing your weight. It actually tells you how much you are eating. It can tell you what unhealthy diet you are having in your day to day life. It can motivate you to achieve your goals. Few steps in this are:
- Decide how detailed you want your food journal to be.
- Record everything. Do not even miss the sauces, gravies and even a small thing that you eat.
- Service sizes should be specific while noting them in the food journal.
- Include the time interval and food groups.
- Maintain the food journal for two weeks to get a consistent record.
- Maintain a record of physical activity.
- Every food has a calorie and nutrition content. Keep a knowledge of that.

Be more active
- More calories should be burn than consuming.
- At least 60 minutes of workout daily is necessary to keep yourself active. Workout can be a walk or any other physical activity.
- Exercise will keep the weight off.
- Exercise will also take a large amount of weight off the abdomen.
- Besides walking, some other ways to be active are swimming, dancing or biking.

Goals set should be reasonable
The key to successful weight control is to set goals that are specific, measurable, attainable, realistic and track-able. Setting an unrealistic goal will lead to your disappointment. The focus should be on making performance goals rather than outcome goals.

Triggers should be identified
There are always some factors that are responsible for making you overweight. These factors should be identified and accordingly changes should be made.
- You should be honest with what you are eating.
- Sometimes, eating is related to the mood of the person. Identify the cause of eating by:
1. You tend to eat more sweet when you are depressed over something.
2. Is there any kind of pressure which is making you eat more?
3. Is the environment trigger over eating?
Try to do:
- Are you really physically hungry?
- Say no to extra calories.
- Distract yourself from your desire to eat.
- Direct negative energy into a positive energy.

Watch out for foods that you eat
- Reduce the caloric consumption which means choosing the foods wisely.
- Reduce food high in sugar or fat.
- Say no to junk food.
- Favor fruits, vegetables and whole grain products.
- Select foods that are low in energy density.

The symptoms of a common cold are running nose, sore throat, sneezing, watery eyes, headache and body aches, cough and stuffed nose.

For minor symptoms of common cold:
- Drink good amount of fluids and take a lot of rest.
- Take pain relievers and a decongestant but do not use if you have high blood pressure.
- For sore throat tea with honey relieves the dysphagia.
- Fresh air stimulates the circulation and provides oxygen to body.
- Lime Juice is the most effective remedy for common cold. Take a glass of lukewarm water and dilute the lime juice in it. You can add a tablespoon of honey to enhance its efficiency.
- Take steam for cleaning nasal and pre-nasal areas.
- Avoid the things that trigger cold.
- Try some breathing exercises for fresh air circulation.
- Wash hands very regularly.
- Do not touch your face, nose, ears, mouth as common cold spreads on touching.
- The disposable items should be used if someone in your family is infected.
- Maintain proper hygiene and healthy lifestyle.
- Emotional stress should be controlled.

Infection by cold viruses can be causes by either touching your skin or environmental surfaces that have cold germs on them and then touching your eyes or nose. It can also be caused by inhaling drops of mucus full of cold germs from the air.

See a doctor if temperature is higher than 100.4° F and the symptoms last more than 10 days and they are not relieved by over-the-counter medicines.

There is a common misconception that antibiotics can cure common cold. The fact is that antibiotics are used for treating a bacterial infection and not a viral infection. You should use antibiotics only when the doctor subscribes.

There is an important reason why colds are so common in children is because they are often in close contact with each other in daycare centers and schools.

To alleviate pain, eat good diet
- Dietary changes are suspected to be the possible counters to arthritis.
- Fibre from foods protect your heart. It reduces inflammation and less swelling can definitely benefit the joints as well as heart. A good source of dietary fibre lowers the C-reactive protein. Low C-reactive protein have arthritis benefits.
- Healthy omega 3 fatty acids play a good role in reducing inflammation that is related to arthritis. Consume omega-3s in more proportion than omega-6 fatty acids that are found in vegetable oils like sesame, soy and corn.
- Intake of olive oil is better than any other oil as it is high in mono-unsaturated fatty acids and lower in omega-6s. One disadvantage is that one has to consume three and a half tablespoons of olive oil which contains 44 calories to get the anti-inflammatory benefit of a 200 mg ibuprofen pill.
- Advanced glycation end products(AGEs) such as high heat cooking contributes to arthritis. Cut down AGEs in diet by lowering the cooking temperatures.

Shed the pounds and be on a move
- It is scientifically proved that obesity increases the arthritis pain. To ease this pain, simply loose weight.
- Knee osteoarthritis which results in disability, knee replacement with sometimes poor outcomes increases the impact of arthritis.
- Obese people has a risk of around 60% – double the risk for those who are normal. Stay physically active, do regular exercise as it strengthens the muscles around the joints.
- Do some flexibility, strengthening and aerobic exercises to stay active and in shape.
- Less stress on your joints by doing exercises like swimming, yoga, cycling is better.
- Tai chi combines meditation with slow, gentle movements with deep breathing exercises relaxes the body and move vital energy throughout the body.

Supplements lose their shine
- It is still not clear whether the supplements glucosamine and chondroitin actually help arthritis sufferers.
- According to Peter Juni, MD of University of Bern pooled the results and found out that neither supplement nor a combination is associated wit an improvement in joint pain.
- trials by supplement makers showed some good benefits in pain relief.

CAUSES OF GLANDULAR FEVER
- Epstein-Barr VIRUS.
- Spread through saliva.
- Spread through kissing.
- Eating and drinking from the same utensils.

SYMPTOMS OF GLANDULAR FEVER
- Sore throat.
- Fever.
- Uneasiness and Tiredness.
- Pain in the muscles.
- Headache.
- Swelling in lymph nodes.
- This fever can finally lead to jaundice.
- Sometimes, red rashes occur.
- Fatigue.

WHAT ARE RISKS OF GLANDULAR FEVER?
Sometimes, glandular fever can become complicated. If not taken and considered seriously, it can lead to following diseases:
- Jaundice
- Hepatitis
- Anemia
- Pneumonia
- Inflammation of brain.
- Tender spleen.
- Inflammation of heart muscle.

PREVENTION AND TREATMENT OF GLANDULAR FEVER
Symptoms are checked and blood and throat tests are done. Glandular fever takes at least two to three weeks to go. There is no specific treatment for glandular fever. Since it is a viral infection, no specific medicines are prescribed. Doctors can give pain killers to relieve pain. One should do the following:
- Drink lot of fluids.
- Avoid alcohol.
- Take a lot of rest.
- Wait for at least 8 weeks before going for any physical activity.
- Maintain proper hygiene.
- Do not share same containers of drinks and food.
- Avoid fatty foods.
- Foods easy to digest should be taken.
- Foods rich in Vitamin C should be taken.

BMI indicates you are :
- Underweight for BMI less than 18.5.
- Normal for BMI 18.5 – 22.9*.
- Overweight for BMI 23.0 – 24.9*.
- Obese for BMI 25.0 and above.
A BMI of over 25 in a person, with sedantary lifestyle, makes them more prone to problems like heart diseases, gall stones, high blood pressure or hypertension, diabetes, osteoarthritis, breast and Colon Cancer.

Limitations of Body Mass Index (BMI)

- BMI calculation is solely dependant on the net weight and height of the individual and does not consider the distribution of muscle and bone mass.
- Risk of overestimating fatness in individuals with high muscle mass is there.
- BMI does not differentiate between body fat and muscle mass.
- BMI overestimates the fat and the risks to health in body builders and athletes.
- BMI can underestimate the amount of body fat in elderly people.

When you are awake, you breathe in through your nose (and mouth) and the air passes in a steady stream that easily goes through your throat and down into your lungs. However, when we are asleep, these same muscles relaxes causing the airway in the back of your throat to become narrower. When air passes through the narrower opening, it hits and cause the relaxed soft floppy palate tissues surrounding the opening to vibrate like a flag in the wind, which in effect cause the sounds of snoring.

Symptoms of Snoring

Snoring can also lead to excessive daytime sleepiness, lack of concentration, dry and sore throat, weight gain, headaches, hypertension.

Causes of Snoring

- Sleep apnea : Sleep apnea, a disruption of breathing while asleep, is a deceiving sleep disorder. Not everyone who snores has sleep apnea–and not everyone who has untreated sleep apnea snores.
- Overweight.
- Deviated nasal symptom.
- Tongue enlargement.
- Sleeping on your back.
- Allergy.
- Poor muscle tone of the palate.
- Small oropharynx (area of your throat that passes the vocal chords).
- Nasal blockage.
- Cigarette Smoking.
- Alcohol and sleeping pills.
- Aging.
- Goiter- Swelling of the thyroid gland present in the neck.
- Breathing through nose.
- Eating a large meal shortly before bedtime.

How to cure Snoring

- Steam inhalation, tea, nasal strips.
- Follow a regular sleeping pattern.
- Sleeping on the side.
- Avoid caffeine before sleeping.
- Take little bit of honey before sleeping.
- Nasal Separator – fits into both nostrils keeping nasal passages open.
- Loose weight.
- Elevate your head when you sleep.
- Steer clear of dairy products before going to bed. Dairy causes mucus buildup.
- Don’t drink alcoholic beverages, take sleeping pills, tranquilizers, or antihistamines right before going to sleep, they will cause your muscles to relax and limit your air passage way.
- Quit smoking
- Dry air can irritate membranes in the nose and throat. Keep your room moist.
- Surgery attempts to increase the size of the airway to make nighttime breathing easier and stop snoring.

Exercises that can help:

- Repeat each vowel (a-e-i-o-u) out loud for three minutes throughout day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day
- With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
- With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds.

Contrast Baths

A contrast bath, also called hot/cold immersion therapy, is a method of treating soreness, swelling, and inflammation in a person’s joints or muscles. It increases muscle blood flow without expending energy in order to facilitate the flushing of metabolic waste.
Temperature of Hot water is between 40° – 45°C.
Temperature of cold water is 15° – 20°C.

Hot Packs

It consists of a silicate gel called bentonite. The temperature where the hot pack is immersed is between 75° to 80°C. Heat energy is used to relieve pain and induce relaxation. It should not be used if a person has lack of heat sensation, local open wounds, burns and unhealed scars.

Short Wave Diathermy

It is a high frequency alternating current. The heat energy obtained is used for treating inflammation of shoulder joint, inflammation of elbow joint, degeneration of joints of neck, degeneration of joints like knee and hip, ligament sprains in knee joint, low backache, heel pain, sinusitis.
It should not be used if the person is having fever, fluctuating blood pressure, sensitive skin, pregnant women, cardiac problem, bone TB, Cancer.

Infrared Rays

These are electromagnetic waves. Infrared heat is not ultraviolet radiation. Infrared energy travels 2-3″ deep into the body and increases blood circulation and nourishes damaged tissue. They are used to relieve pain and muscle strain. It should not be used if a person is having defective blood supply to the area, blood loss or nerve damage.

Ultra Violet Rays

These are electromagnetic waves with wavelength ranging between 3,900 and 1,849 A°. It is useful for treating general weakness, deficiency in vitamin-D, weight loss, skin disease and hair fall. It should not be used if person is suffering from cancer, high fever, sensitive skin and TB of lungs.
Side effects of light therapy for sleep phase disorders include jumpiness or jitteriness, headache, and nausea.

Therapeutic Massage

Massage treatment uses “TOUCH” to apply pressure to the body’s skin, muscles, tendons, ligaments. It helps in relieving tension, promoting blood flow, calming nerves, loosening muscle. Different modes of therapeutic massage are stroking, clapping, kneading, friction, wringing, picking up, hacking, shaking, vibration.
It is helpful in relief from pain, muscle tightness, induce sleep in insomnia, relieves tension, skin is toned, drainage of oedema or swelling, loosens secretion in the lungs.

Types of Physiotherapy

- Cryotherapy
It involves the application of ice. The temperature of the skin over the ailment is reduced to 10°C during the treatment. it is useful in muscle spasm, spasticity, pain, bed sores. It should not be used if a person has psychological fear of ice, any kind of cardiac problems, nerve injuries and lack of sensation. It can be applied through ice towel, ice packs, immersion, ice cube massage.

- L A S E R (Light Amplification Stimulated Emission of Radiation) THERAPY
Treatment is done in two ways either direct contact (directly over the skin) or distance contact (5cm away from the skin). It is useful in wounds, pressure ulcers, diabetic ulcers, surgical wounds. It should not be used with epileptic persons/persons with recurrent fits, persons with cardiac problems and persons using artificial pacemakers.

- Heat
Heat can be used to heal the muscles and softer tissues. Heating is very helpful when joints have become stiff because of osteoarthritis and also to help in relaxing the muscles before exercises. It helps in blood circulation. It is advisable to wait for about 2 days before making use of heat.

- Hydrotherapy
Exercising in water or using water for healing softer tissues form hydrotherapy because water helps in the flow of blood, it stores as well as carry heat, swimming takes the pressure off a paining joint.

- Electrical Stimulation
The use of electrical current for treatment of joint and muscle disorder is also becoming increasingly popular. It is used for mending broken bones and healing wounds. It is used at very low levels of current to help in decreasing the pain as it produces some pain killers. After a heart stroke, electrical stimulation is made use of to regulate the functioning of the muscles near the shoulder. It is used in maintaining the strength of the muscles of legs in a person suffering from arthritis. It helps in bringing the muscles at the front of the thigh after the conclusion of a knee surgery.