Pain Relief Tips, Stress

Lower Back Pain:

*Back Pains are caused due to:
   * Sitting in the same position for long time.
   * Lack of Lubrication between bones.

By sitting in the same position for long period the bones or muscles will be strained and causes pain. On sudden usage they will be strained more. So its necessary to be  relaxed on any work at-least for half-an-hour by taking a walk, and doing some light exercises to relax.

*Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them.

*When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent re injury to your back, and reduce the risk of disability from back pain.

*Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.

 

*It's important that you don't let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.

Very Effective Exercise videos for Lower Back Pain:
http://www.youtube.com/watch?v=-8TCglomNoo
http://www.youtube.com/watch?v=UqYmcYBPt2s
http://www.youtube.com/watch?v=K3gu8kwD6lk (Ramdev Baba)
https://www.youtube.com/watch?v=7hepZAwQOmM&list=PLF7D3BF77E78EDB9F  (Art of living .. back pain remedy)

More info. on Lower Back Pain..
http://www.webmd.com/back-pain/ss/slideshow-low-back-pain-overview
http://www.webmd.com/pain-management/recurring-pain-11/slideshow-relieving-back-pain
http://www.homeveda.com/aches-and-pains/natural-ayurvedic-home-remedies-for-back-pain.html (Ayurveda)

Neck Pain Relief Yoga:
http://www.youtube.com/watch?v=pjwHL8-b-VM
http://www.youtube.com/watch?v=BM-VQk2-yN4






Achillies Tendonities (Heel):
Key points ..
1. Most important thing is to loose weight if we are over weight. Wear the right shoes, insole and socks to keep your foot comfortable. Best place to buy  http://www.roadrunnersports.com/
2. Do not run or stay more hours on the heel, take breaks in between to rest even when in the shopping malls.
3. Use cold wraps or ice cube massage around the pain area .. daily 2 - 3 times for 5-10 minutes at every session. Note: do not over do the massage with ice, it might lead to frost bite.
4. Lightly Massage around the pain area with Bengay Pain Relieving Cream .. 1 to 2 times a day.
5. Foot stretch exercises are MUST, strengthens the tissues. I recommend first visit Physio Therapist to check your pain levels and get the suggestion what type exercise is needed for your pain.
6. Ultra Sound therapy helps the blood circulation on the heel pain area.
7. Rubber band stretch helps the foot ankle and the heel.

BONE  PROBLEMS ?

• Bone fractures and osteoporosis can be prevented by the manganese in Pineapple & Pumpkin seeds. 
• Eat Kale, Spinach, Broccoli, Tomatoes & Bok Choy has highest vitamin K, A, C and manganese helps in healing and strengthening the bones.
• Eat protein food: Dairy Milk, Greek-Yogurt, Brown eggs (white), and vitamin C, D good for stronger bones.
• Pumpkin seeds are a very good source of bone-building phosphorus, magnesium and manganese. They are also a good source of other minerals including immune-supportive zinc and copper and energy-producing iron  In addition, pumpkin seeds are a good source of muscle-building protein.
• Take Methi leaves in curries, very helpful in reducing the joint pains.
• For massage on affected areas use either Eucalyptus or Sesame Oil is the BEST for bone joint pains, and skin elasticity.
• In case of bone fracture casting, ask for water proof casting (optional). After the cast is removed, if possible visit physiotherapy to learn simple techniques in building back the strength.
• Mix 10 grams of dry ginger powder with 15 ml of castor oil and apply on the joint for relief from joint pains.
• Turmeric is very effective for arthritis, especially for Rheumatoid Arthritis. The curcumin in the turmeric helps to reduce the inflammation. Drink a glass of milk mixed with one table spoon of turmeric powder before going to bed.
• A teaspoon of black sesame seeds soaked in a quarter cup of water at night and taken early next morning. It prevents frequent joint pain.
• Drinking water kept in a copper container overnight accumulates traces of copper which strengthens the muscular system.
• The omega-3 fatty acids in fish oil have an anti-inflammatory effect in the body and can help reduce pain. Consume one or two teaspoons of fish oil daily. Include foods like cold-water fish, flax seeds in your daily diet.
• Take plenty of vitamin C because the antioxidant in it prevents the breakdown of bones by destroying the free radicals. Include lemons, oranges and other citrus fruits in your diet. 
• Vitamin D: The hormonal functions of vitamin D include regulation of bone and muscle health (including both skeletal and heart muscle), regulation of immune response, regulation of insulin and blood sugar, and regulation of calcium and phosphorus metabolism. Sources of Vitamin D are Cow's milk (grass-fed), sunlight is very useful and important to body (but over being under sun will effect the skin), Brown Eggs, Brown Mushrooms, Salmon, Soya Milk.
• Curry Leaves contains highest calcium, and exceptionally rich in iron which is necessary for healthy red blood cells. Iron is part of the hemoglobin molecule which carries oxygen in the blood to the muscles. Prevents iron deficiency anemia and fatigue.
• Moringa /Drumstick Leaves: Considered to be a superfood, 25% protein and full of many vitamins and minerals, source of chromium. Used widely in feeding programs throughout the world to combat hunger and malnutrition. Chromium is part of the insulin molecule which regulates blood sugar levels. Moringa is used for “tired blood” (anemia); for stronger bones, arthritis and other joint pain (rheumatism); asthma; cancer; constipation; diabetes; diarrhea; epilepsy; stomach pain; stomach and intestinal ulcers; intestinal spasms; headache; heart problems; high blood pressure; kidney stones; fluid retention; thyroid disorders; and bacterial, fungal, viral, and parasitic infections.

JULAB DAY (Clean the BOWELs thoroughly):
If you do not have bowel movements for a long enough period you will get seriously constipated. Then you won't be able to move your bowels and you will be in extreme pain. If the pain is not enough to motivate you to clean out your bowels, then eventually all of the toxins that your body was trying to get rid of in those bowel movements will return to your bloodstream via your intestines and you will get very ill. Given enough time and stubbornness it would be a miserable death. That would take quite a while. If you don't like bowel movements your best bet is to eat high fiber foods like PRUNEs, Pears, Apples etc. and make the experience happen as fast as you can.

Stress Reducing Techniques:
1) Deep Breathing Techniques
2) Progressive Muscle relaxation
3) Guided Meditation
4) Mindful Meditation

1) Deep Breathing Techniques: Deep breathing can be done by just taking a couple of deep breaths when you are stressed or can be part of an entire meditation practice. The goal of doing any deep breathing technique is to use your breath to relax. When you are stressed your heart rate and blood pressure increase. Deep breathing will slow both of those down, thus counteracting the physical reactions to stress and inducing a relaxed sensation.

To do deep breathing you simply want to breathe slowly and deeply in through your nose while drawing from the diaphragm and stomach, which should cause your stomach to rise. This breath could take up to thirty seconds (or even a minute if you practice long enough--on average my entire breath takes about twenty seconds). You then simply breathe out slowly through your mouth. Having your lips close together (making a small hole) allows a bit of resistance to happen with the outgoing breath that not only slows down your exhale but also creates a slight noise that gives you something else to focus on. This exhale can also take up to thirty seconds.

Counting your breath is also a great way to increase your point of focus. I sometimes will count my breath knowing how long I want to be in meditation. For example, if I want to do fifteen minutes of meditation I will count my breath (inhale and exhale together) thirty times as each breath takes me about thirty seconds. You can count the inhale and exhale separately if you want--there is no right or wrong way to do it.

There is a breathing technique that Dr. Weil, an author and physician who established and popularized the field of integrative medicine and specializes in natural health and wellness, offers called the 4-7-8 exercise. As with any breathing technique or meditation it is best to do so while sitting upright in a comfortable position with your back straight. Place the tip of your tongue on the roof of your mouth right behind you front teeth and keep it there through the entire breathing exercise. Begin by exhaling completely through your mouth, pushing the breath around your tongue and making a "whoosh" sound. Close your mouth and inhale quietly to a mental count of four. Hold your breath for a count of seven and then exhale completely through your mouth making the "whoosh" sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

It is not recommended to do this breathing technique more than four times at once for the first month. You can, after the first month, increase it up to eight breaths. You can do this as many times a day as you want, but you are encouraged to do it at least once a day. Also note that you do not have to do this ratio of 4:7:8 for seconds. Simply make sure that your exhale is twice as long as your inhale and your hold is just shorter than your exhale. If you cannot hold your breath for the seven count, speed up the other parts according to their ratio.

2) Progressive Muscle relaxation:
Progressive muscle relaxation (PMR) involves a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, PMR gives you an intimate familiarity with what tension--as well as complete relaxation--feels like in different parts of your body. This type of awareness helps you identify and respond to the first signs of the muscular tension that accompanies stress. You will notice that as your body relaxes, so will your mind. You can add this technique with another, like deep breathing, for an additional level of stress relief. We are going to start our focus at the bottom and work our way up, which is the way most people do PMR, but there are other variations and other orders.

Sit in an upright and relaxed position. Take a few slow deep breaths in through the nose and out through the mouth. Try to breathe in using your belly rather than your chest--your belly should raise on inhalation. Once you feel relaxed, focus on your right foot. Notice how your foot feels without moving--notice its physicality and presence. Then contract your foot for about ten seconds. Once you have reached ten seconds, relax your foot completely. It is best to do the contraction on your inhale so that when you relax you can do it on your exhale. Exhale slowly and notice how relaxed your foot feels. Focus on this sensation for another full breath or so. Then focus on your right calf and do the same thing. Follow this with your right thigh. Once you done with your right thigh then contract your entire leg and foot. Once done with that, follow the same sequence for the left side.

Follow the rest of the muscle in the same way. Hips and buttocks, stomach/abdominals, chest, back (lower and upper--can do these separately as well), upper shoulders, then the entire torso area. Follow with the right hand, forearm, upper arm, then the whole arm, and follow that with the left arm. You will finish with the neck and face, then both together.

Remember, the benefit of this is feeling the deep relaxation after tension, so stay with the relaxed sensation for each body part for at least one full breath. After you have completed the whole body, take a moment to notice how the entire body feels in this relaxed state. If you are limited in time you can exclude the entire leg, body, and arm contractions. Also, if you do exclude those full part contractions, you can try going from side to side as an alternative.

3) Guided Meditation:
Guided meditation is a variation of traditional meditation that uses guided imagery that can be done on your own, with a therapist's help, or using an audio recording. Using guided imagery, or visualization, you imagine a scene that brings you peace, whether it is a tropical beach, a favorite childhood spot, or a quiet wooded glen. It works by picturing as vividly as you can everything you can see, hear, smell, and feel in regard to what you are focusing on. If you don't have someone to guide you through this, then you can either choose to create your own based on a memory or find a recording of guided imagery that appeals to you. Guided meditation can be done sitting upright in a comfortable and quiet place or lying on your back. Again, the guided visualization tracks in section five are perfect for this.

One of the things I like to do when I do this for myself is to imagine I am lying on my back on a beach right by the water. I imagine what the sun and clouds look like, notice the slight breeze, hear any of the local wildlife and the water crashing, feel the warm sun and breeze on my skin, and taste the saltiness in the air. Each one of these focuses on one of your five senses. You can spend a few minutes focusing on each aspect, each sense. Another thing I like to do is imagine I am lying right at the water's edge and the warm ocean water rolls up on my body during each breath. As I breathe in the water flows around my body and stays there for brief moment or two while I hold my inhale. Upon exhalation the water returns back to the ocean. I also imagine the sounds and smells with this, but the great benefit with this is tying it in with my breath.

4) Mindful Meditation:
Mindful meditation is simply being fully present in the moment you are in. Sitting upright or lying down in a quiet place, focus on your breath for few moments. Inhale through your nose and exhale through your mouth while breathing with your belly. During mindful meditation you can focus on anything in your experience. You can focus on what you hear--maybe a white noise in background or nature outside your window. You can focus on a smell, if there is one. You can focus on what your body is doing or how you are breathing. Focusing on your breath is easy to do because it is rhythmic. So is your heart--you can focus on your heart beat.

One thing I really enjoy doing is focusing on each body part and feeling the physicality of it. I can feel the subtle energy and life force behind each part of my body. I can actually make each part of my body tingle--kind of like the butterfly feeling you get in your stomach but in each body part I focus on. To take that one step further, I can actually move this energy all around my body. If you never done this before I would suggest starting by focusing on your right foot first--just like you did with PMR (Progressive Muscle Relaxation ). Focus on how it feels just sitting there with no movement. You should be able to feel its presence. You should be able to notice a feeling of your foot within your skin. Spend a couple breaths feeling this part of your body. Before moving on to another body part you can try increasing the sensation at your foot--making it tingle. You can then either switch to the other foot or move right up the leg. I prefer to follow the sequence I laid out in Progressive Muscle Relaxation.

FOOT Repair:

Foot Pressure Points: