Wednesday, February 28, 2018

Easy And Quick Fixes For Sciatica Pain - Sciatica Stretches and Exercises
Sciatica pain can be an uncomfortable condition, created through pressure on the sciatic nerve. The sciatic nerve is the largest nerve in the body and runs from the lower back down both legs. The pain can be felt in the lower back, butt, legs or feet and can be a dull ache, a tingle, a numb feeling or acute pain. The severity of the pain is largely dependent upon the amount of irritation and damage caused to the sciatic nerve.

Easy And Quick Fixes For Sciatica Pain - Sciatica Stretches and Exercises

Sciatica pain can be caused by a number of conditions, such as spinal misalignment, slipped disc, injury to the hips, Piriformis syndrome (Piriformis is a muscle that runs from the lower back to the hip bone, and runs across the sciatic nerve). Pregnancy, a tumor, spinal stenosis and spondylolisthesis may also cause the same symptoms.

Pain can become worse with certain movements, here are the most common ones:

• Sitting down or standing up;
• Bending over;
• Whilst in bed sleeping;
• Walking;
• From sudden movements such as coughing, sneezing or laughing.

There are many symptoms that can indicate Sciatica; here are some of the most common:

• Sharp pain particularly in the lower back, possibly also in the hip, down the leg or in the foot;
• Weakness, numbness (as if the leg has gone to sleep) difficulty putting weight on the leg through

The sciatica pain symptoms are typically experienced only on one side of the body, and the pain may be continual or it may occur infrequently and 'flare ups' are experienced.

Easy And Quick Fixes For Sciatica Pain

Sciatica Treatment

Sciatica causes are numerous and therefore there are an equal number of treatments for each. There are a large number of treatments that can one can attempt to try to relieve pain quickly. To be safe, anyone feeling pain from what they suspect is Sciatica should consult a medical practitioner to ensure that there are no serious issues that need to be resolved first.

• To take down the swelling caused by irritation to the sciatic nerve, ice should be applied to the painful area, for example the lower back. Keep applying the ice packs once the pain builds back up (Approximately every hour or so). Applying heat at this point will relax the muscles, but may also increase the swelling once again, so use only if helpful;

• Rest can be good to a point so that no further injury occurs and the swelling goes down. However too much rest and your back and muscles may seize up, so make sure you do some light exercise such as walking for 30 minutes a day if you can do (straight after the incident this might not be possible);

• Stretching of the lower back, and piriformis muscles, including stretching of the hamstrings;

• Exercises may be undertaken to retrain the muscles to better support the spine through greater strength in the core muscles (the back and abdominal muscles)

• Avoid lifting heavy items, and if you do have to lift anything, ensure that you keep your back straight and lift with the legs

Pain Relief Medicines

You can take pain relief medicines if the pain is really bad, but remember that the pain is your body telling you that something is not right, and you should be capable of taking notice of that fact too, otherwise you could make things worse.

Medicines such as ibuprofen to take the swelling down and relieve localized pain, also Aspirin can be used to relieve pain. Since medicines do not in any way address the problem, we recommend that you only take them for a short period of time, and attempt other forms of rehabilitation such as exercises and stretching or other forms of therapy.


A chiropractor may be able to help you to relieve short-term pain, as well as helping you back to heal in such a way, so as the painful episode may not return. A chiropractor does this by re-aligning the spine, so that it moves back toward the s curve that it should be. When the back is in its natural curved form, it can more ably handle loads, can bend and twist more easily in all directions, and should not pinch nerves since ultimately the discs should return to being equally spaced once more. The short term relief will be due to the vertebra being freed up, so that they are no longer stiff, and held in an uncomfortable or nerve trapping location. These corrections will initially not hold for long before another adjustment is required, but over time will last longer and longer, as your back becomes the shape that it should be.

Physical Therapy

Physical Therapy is another therapy that you might consider that can consist of massage, stretches and exercises that will help to make your joints move in the way that they should do. The massage from a physical therapist is highly likely to provide really good relief from the immediate issues, however if the spine is misaligned, the problem will still exist. Some of the therapies offered may also assist with the body healing itself, and so can be very worthwhile in getting you healthy once more.

Surgical Procedures

When Sciatica pain cannot be relieved by the above measures than surgery is recommended, but only when all other options have failed. You should discuss the options for surgery with your medical practitioner. Note that there are other therapies available which may assist with recovery before surgery is considered but there are more likely to offer temporary relieve of severe problems rather than being a permanent relief. Pain may also be associated with the brain, and therefore it may be that a neurologist can provide a better prognosis than being operated on. These situations are specific to the patient; the problem causing the sciatica may be due to a bigger problem with the spine, which will have its own particular solution.

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Easy And Quick Fixes For Sciatica Pain - 3 Easy Exercises and Stretches for Sciatica Pain Relie You Can Do In Bed

3 Easy Exercises for Sciatica Pain Relief

Wednesday, December 7, 2016

Yoga Exercise for Pregnant Women
Congratulations on your pregnancy. You are eagerly waiting for your unborn child to come out into the world in a few months time. How about considering doing some yoga? Medical research has shown that working pregnant women, tend to find the birth pangs bearable and can give birth without much pain and hassle.

Yoga Exercise for Pregnant Women

It is a proven method. Yoga is an ancient exercise form which originated in India and is now popular worldwide. Several men and women have experienced immense benefits from doing it. That is because it is easy to do, you do not need too many accessories, and you can practice it anywhere.

In this article, we will read some yoga exercise for pregnant women.

Vakrasana (Twisted pose)

Vakrasana (Twisted pose)

The yoga pose is simple. You need to sit down in a straight pose and then stretch your feet in the front. Then raise both your arms with palms facing down and inhale deeply. Now, exhaling, you will want to twist your body and then move your hands and head simultaneously. Avoid bending the knees and wrap your arms as much as you can.

Utkatasana (Chair pose)

The chair pose is considered difficult but is extremely beneficial to keep fit during pregnancy. For this yoga pose, you will want to stand straight with your feet little apart from each other. Then you will want to inhale for few seconds and then lift your arms. Then slowly exhale and sit in a squatting position using your toes if possible or use your feet flat.

Konasana (Angle pose)

Konasana (Angle pose)

The angle post is helpful to improve the waist and reduce the fat. You should stand in a straight position and keep your feet wide apart from each other. Then lift one hand up and stretch upwards. Then inhale and bend sidewards on the other side. Exhale and repeat the same using the other hand.

You can take the help of somebody when doing these yoga poses.

Pointers to consider for pregnant women

When you are reaching your eighth or ninth month of pregnancy, some yoga exercises for pregnant women are not the type of activities to be during this time. These are crucial times for both mother and the baby inside. You will want to consult with your doctor and take his/her advice before adventuring into yoga asana.

You never know what might happen. Here you are trying to do something good and certainly don't want anything untoward happening. However, it is advisable that you join yoga classes with other pregnant women. There are classes held in several cities, and you can surely find one in your location.

When doing yoga exercises, you will want to make sure that you never over stretch your abdomen area. Similarly, when you are twisting your body, you should avoid using your stomach area and instead use your upper back and your shoulders.

Never be too bothered when you are unable to perform some asana, unlike other pregnant women. When there is pain or discomfort, you will want to take rest or stop exercising immediately. It is always better to be safe than sorry. Yoga exercises must be performed such that you enjoy doing them and they help you during your childbirth.

Find the Best Weight loss strategy, eBooks, Diet eBooks and great Health & Fitness Articles about exercises, strategies, guides, plans & tips on Weight Loss.

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Thursday, February 18, 2016

5 Effective Low Back Pain Exercises
Many adults suffer from low back pain, which is usually caused by injury, overuse or muscle strain. Seeking proper treatment and engaging in a well-rounded exercise program (e.g. strength, cardio & flexibility) can help you stay mobile for years to come. To improve low back pain, stay active and refrain from activities and positions that may worsen back pain. Gradually begin gentle strengthening and stretching exercises for your back, legs and abdominal muscles when the acute pain has dissipated. Strength and flexibility exercises will not only help you recover faster and prevent reinjury to your back, but it may also reduce low back pain and decrease the chance of long-term disability. You can do many low back exercises at home without any special equipment. Talk to your physical therapist or doctor before you begin an exercise program, and do not perform any exercises that can increase low back pain.

Cat Camel

Cat Camel

The cat camel exercise helps to ward off sciatica and prevent back pain. When you perform this exercise, you will extend your spine through a full range of motion to help alleviate any existing back pain,, as well. First, you need to get down onto your hands and knees with your lower back in an arched position. Lower your head down in between your shoulders and lift your upper back up towards the ceiling until rounded, and then slowly return to the start position. Do 12 to 15 repetitions.

Heel Slides

Heel slides are a simple rehab exercise for the low back. Begin by lying on your back, and then slowly bend and straighten your knee. Do 10 repetitions.

Piriformis Muscle Stretch

The piriformis muscle runs from the back of the thigh bone (femur) to the base of the spine (sacrum). When this muscle gets too tight, it can lead to sciatic nerve problems. To perform this stretch, lie flat on your back and bend both knees. Cross the right knee over the left knee and place both hands under the left knee (lower leg), and then gently pull up toward your chest until you feel a good stretch in the glute area (buttock muscles). Hold for 20 to 30 seconds and then cross the left knee over the right knee and repeat. This exercise can be done one to three times per day.

Abdominal Muscle Strengthening

Strong abdominal muscles help to support the low back. Begin this exercise by lying on your back with both knees bent and feet shoulder-width apart. Contract your abs toward the spine, while keeping your spine in a neutral position. Next, breathe out and reach toward the ceiling, lifting your head and shoulder blades off the floor. Hold for 2 to 3 seconds, breathe in and return to start position. Repeat until fatigued or can no longer maintain a neutral spine. Do this exercise one time per day, 3-4 days per week.

Hamstring Stretch

Your hamstrings are located behind your thigh (or quadricep) muscles, and they help your buttock muscles extend the hip and are responsible for bending the knee. When your hamstrings get tight, it becomes extremely difficult (if not impossible) to sit up straight, which can increase your risk of degenerative disc disease, low back pain and other back issues. To stretch the hamstrings, lie in the supine position (on back) and bend your right leg to a 90-degree angle and grasp the leg behind the knee. Slowly straighten your right leg, with the toes pointed toward you, and give your hamstring a gentle stretch. Hold for 30 seconds and then switch to the left leg. Repeat 4 to 5 times on each side, and try to do this exercise 2 times per day.

5 Effective Low Back Pain Exercises

Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching. To find out more about the Beachbody coaching business or some of Beachbody's most popular fitness programs, such as P90X or Insanity, you can visit her blog and/or website at
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Saturday, December 5, 2015

Top 10 Flat Belly Foods

Top 10 Flat Belly Foods

Almost always, weight gain resulted from abnormal an eating habits, unbalanced diet and absence of a well planned exercise regime. There are certain foods, cooked or processed in certain ways that they help body accumulate those extra layers of fat all around your body and especially at places where you least expect or need, like your belly. However there are a number of healthy foods which do just the opposite.

Top 5 foods And Exercises To Get Flat Belly

When consumed in right proportions and at right time, they accelerate our metabolism and help our body to burn those extra calories helping you regain your lovely body back. Here i will tell you top 5 foods and exercise for having a flat belly and get a sexy and curvy body.


Blueberries are generally considered to be a fat burning furnace, but other berries are not far behind. Berries are known for their low-calorie content which makes them a favorite for curve watchers - a cup of strawberries contain as low as 52 calories while a cup of blueberries releases just 85 calories. Berries are also a warehouse of important vitamins like A, C, E, K, B6 and B12. However the best part about berries is that they are full of fiber, this makes you feel full and you tend to eat less. The best berries for getting a flat stomach are generally blue or red in color, acquired by the chemical anthocyanins, like the blue berry, strawberry, cherry and even red grapes.

So at the end of the day the simple formula to get a flat stomach or belly is to include berries and especially blue and red berries in your diet... so simple!

Flax Seeds or Linseed

Linseed or Flax seeds are full of fiber and monounsaturated fats. This makes them an excellent source of diet food. Monounsaturated fats are well known to reduce those extra layers of fat on your body, in addition to lowering your cholesterol level. Being high in their fiber content, they help aid your digestion and eliminate constipation. The best way to include them in your diet is by mixing a spoon of freshly ground linseed to your salads or cereals. Try adding them to your smoothie and see the effect on your belly.


Did you know the diet secret of those curvy French ladies; yes you guessed it right - yogurt. Yogurt has been an integral part of health diet for Indians and French since a long time. Yogurt is rich in its calcium, carbs and proteins. Hence a perfect balanced meal. One should be cautious though in reading the label before picking up yogurt as some are loaded with added sugar and fat.

French women take at least one or two yogurt a day. Generally one takes yogurt at breakfast to balance the calorie intake. Indians take yogurt in a number of ways and the most popular form is glass butter milk at breakfast and after lunch. It keeps the stomach full and body hydrated. Low in calories and high in nutrition makes it a perfect diet for weight watchers.

Yogurt is one food that could be termed as a complete nourishing meal for fat burning and giving you that sexy belly.

Water and Green Tea

Although water is not a food item, I am including it here as it is an integral part of our food plan. Did you know that drinking 8 to 10 glasses per day helps you get that flat tummy that you always wanted? Research establishes this as a proven scientific fact. Water, they say flushes toxins out of the system, it reduces or regulates fluid retention in the body that gives you that ugly bulge on the tummy and it improves your digestive system. The end result is that you get a flat tummy.

Water could be taken in any form except the carbonated ones, as that gives you a bloated feeling. Those who do not like water so much could settle for green tea which seems to have amazing effect on your fat burning mechanism. The compound catechins in green tea are known to improve calorie burning. This compound also helps the body to release the fat from their cells and improves liver functions resulting in faster fat burning. In fact catechins compound could be called as fuel for burning our body fat especially, the stomach fat. Experts recommend consumption of around five to six cups of green tea daily for best and quick results.


If Cauliflower lacks in anything that is the starch and that is exactly what you want to avoid from your diet to get those perfect curves. So why wait, here is nature's gift to you, go ahead and include cauliflower in your diet plan, any amount you want. And guess what, cauliflower is a perfect ingredient for that crunchy salad.

And here is more, Cauliflower is a perfect source of calcium, vitamins and minerals like phosphorus and vitamin K. Did you know that cauliflower releases only about 25 calories per serving of an ounce? It's low calorie value, practically zero fat content and high source of minerals and vitamins make it an excellent ingredient for a flat belly diet. Give cauliflower the place it deserves in your diet.


The food experts consider soups as appetite builders. That is why soups are generally served before the meal. However if you were to take a vegetable broth with additional water content, it will not only fill you before the meal but also provide the body with much needed fiber that the vegetables are known to contain. A diluted soup with cabbage, spinach, cauliflower and carrots would be an excellent flat tummy diet food. There is much more to soups, forget about taking soup at lunch or dinner, how about a soup as a snack, it is simply perfect.


Lentils and beans are low in their fat content but rich in fiber, proteins and vitamins. They even contain good amount of minerals like the magnesium. These properties make lentils a very good food for a flat stomach diet plan. One can eat lentils in a number of ways, cooked in thick gravy, soaked and steam cooked or simply sprouted and mixed with your crunchy greens. One even get roasted and salted lentils as a crunchy savory. Furthermore, lentils could be taken as a full meal or as an accompaniment with a main course. At the end of the day they give you all the positive nutrition without adding fat to your body.

3 Apples

Yes, not just one or two, you must eat three apples a day. The reason is simple. Apples are rich in insoluble fiber and if you eat an apple before each meal, the fiber will make you feel full resulting in your eating less, yet not compromising on your nutrition. Remember that the success mantra for weight loss is to eat a calorie deficient diet which will make your body to draw of the calories stored in those fatty layers on the body, ultimately burning them and giving you a flat, curvy belly.


Among various types of nuts, almonds are known to have the lowest amount of energy and they are quite nourishing and filling due to their high fiber content. Almonds could be a very good and convenient snacking option. Natural almonds should be preferred over roasted or salted ones to ensure complete nutrition. Since they are filling, they also help overcome hunger pangs and overeating.


Fresh green salads have a tremendous nutritional value. Rich in fiber, they contain practically zero calories and almost no fat. Further, salads are a warehouse of proteins, vitamins and minerals. One of the best aspects of salads is that they could be eaten practically any time and in any form. Say, one could have them as a snack, as an appetizer or even as a side dish to the main course. Generally the greens in a salad consists of lettuce, spinach, cabbage, mint, coriander and mustard leaves, many salads get supplemented with slices of cucumber, tomatoes, boiled turnips, carrots and various sprouts. If you love salads, make sure to use a low fat dressing for seasoning.

These are our top 10 weight loss foods, selected from a large number of equally nutritious and efficient foods. We are sure that once you include them in your diet and see their impact on your body, you are simply going to fall in love with these top ten weight loss foods.


Push ups: make push ups a part of your exercise because push ups help you to get rid of unwanted fatty belly. 

Sit ups: Sit ups is the best exercise to lose your belly and to uncover amazing abs .doing this exercise will help you to look smart in few days . 

Running: Running for one or two miles daily helps you to lose your weight and in this way you can get a flat belly. 

Yoga: yoga gives peace of mind.Some yoga asaans will help you to get flat belly and abs so do yoga daily and stay healthy.

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Wednesday, April 15, 2015

Best Lower Back Exercises - What Are They?
Best Lower Back Exercises - What Are They?
Are you experiencing a lot of back pains recently? Do you often feel the strain of having to stay in one position for a continuous period of time? Has the pain lingered for so long that it seems as though there is no cure for it? Let's look at what may be the best lower back exercises that could relieve your pain and discomfort.

This is one of the areas of the body that has been regarded with very little concern. Almost every workout that people know tends to focus more on the arms and the chest, and even on the legs, as most people think that those are the only parts they need sculpted to appear more attractive. Needless to say, only the people who really know what they are doing take time to work on their lower back.

Back exercises come from different origins. Rather than pointing out a single workout that is bound to give you the exercise you need, look at it in a bigger scope. Activity is the best way to keep your back healthy, so its obvious that the lower back workouts you will see further into this article are more on activities than just some nit-picked routine from the bunch.


Have you noticed why some swimmers have very nice bodies, yet most of them will tell you that they haven't even been to the gym yet? That's because a swimmers body may have already done all the workouts that are needed just by, well, swimming around the pool all day. But unlike the muscles of bodybuilders, swimmers have much firmer builds. Often, you will find their build-up to be quite soft and subtle. This is good, because this is what you want to look for with lower back exercises. With the back experiencing most of the tension, it is important that the lower back exercises being done can relieve it of any kind of tension. And the only way to do this is to give it support. In this case, the water will be the support of the back as well as the rest of the body.


One of the most common ways to alleviate any back pain is through aerobic exercises. With all the movement that is incorporated with aerobics, the best lower back exercises can be done through these workouts. The tension in the lower back has to be released, and the only way to do this is if you can find very loosely lower back exercises from aerobics. And luckily for you, almost every aerobic exercise promotes the body to loosen up. Just keep in mind that there are some routines that tend to overdo the task, so take note of that.

Strength Training

These lower back exercises are more on what happens next after you have loosened up the back. With a bit of strength training, you can prevent the possibility of experiencing such things again and again. But you have to be wary of the exercises you perform. For one, never do too much exercise that might strain your back.

Most of the exercises that you will perform must be focused on giving core training for the stomach and the back. Light deadlifts will do just fine, along with some reverse hyperextensions. These workouts will strengthen your back and your core, thus helping prevent back pain in the future. Pilates is an excellent form of exercise that helps with lower back and core strengthening.

Walking and Running

Nothing works better on any part of the body than a good run around the park. In this case, you can get a lot of workout done on your back just by doing some cardio exercises. Its a great way to relieve the tension on the back, as well as get a good burn.

Many of us do not take good care of our backs resulting in pain and problems. Much of this can be avoided with regular and appropriate exercise. As with any exercise, if in doubt consult your doctor first before you embark on an exercise program.

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Tuesday, April 14, 2015

Simple Tips on Lower Body Workouts
The human body especially the lower half contains some of the biggest the most, strongest muscles which are capable of carrying heavy loads or weight. For any individual who is looking to start an exercise program at home or at a gym, there is a temptation to immediately start working out fast and hard. When you start workout program this is not advisable as you can hurt your body before you start working out. For lower body exercises, start by working out the main muscle groups in your legs and your lower back by using weightlifting machines that target the main muscle groups slowly so that you can get the results that you desire.

What I mean by this is that if you start on squads and go all-out on this you will experience immediate pain and soreness in your quad muscles that will cause you to burnout and end your workout program. I am not saying that doing squats by itself is all bad by that you should learn how to properly train your other muscles in your legs and lower backs before you start to do squads; give it about a month or two down the road so that you will know how to lift squads properly so you do not strain your lower back or pull any muscles in your leg.

I will briefly discuss in this article some of the basic anatomy of the lower portion of the human body because these are divided into five main muscle groups, and they are:

1. Calf Muscle. These two muscles that are just located on the back portions of the leg just below the hamstring may seem small and insignificant but if you include calf muscle workouts in your routine, you will jump higher and run more faster.

2. Gluteus Maximus. The muscles in this area make up your buttocks.

3. Hamstring muscle. It is important that you become well familiar with this muscle group in your legs because if you don't you can suffer serious injury to this muscle.

4. The hip flexor muscle group. This type of muscle is small and it is located in the front pelvic region of the lower body. What this muscle does is that it can help you to raise both of your legs.

5. Quad muscle group. This group of muscles is the workhorse for your entire lower body as it can help you to do squads, leg press exercises and other lower body workouts.

It is extremely important to know the top muscles that are contained in your lower back and your legs so that you can know what type of workouts that you need to focus on in order to reach achieve the results that you want. For the rookies who want to learn how to strengthen their lower regions I will provide some simple workouts that you can do at home or at the gym that will get you the results that you desire and here they are:

1. The leg press exercise is extremely useful workout that will work out the three muscle groups: the quads, the hamstring muscles and small portions of the gluteus maximus muscle. The actual work out him and you need to do is 10 to 20 reps for only one set.

2. Now if you want to add size and definition to your quad muscles in your legs, then you need to do the leg extension workout. I would recommend you should aim for 10 to 20 reps for only three sets.

3. To help build your hamstring muscles you need to find a weightlifting machine that will help you to do hamstring curls. This exercise machine will isolate the hamstring muscle group so you need to do three sets of 10 to 20 reps.

4. Earlier in this article I talked about the importance of the calf muscle that it will help you to jump higher and run faster, in order to achieve this you need to do the standing calf raise exercise, at home or in the gym, 10 to 20 reps for only three sets.

5. For another exercise that will help strengthen the lower portion of the calf muscle is called the seated calf raise and you need to do 10 to 20 reps for only three sets.

Now that I have for talked about the different muscle groups in your lower body and the type of exercises that you need to focus on here is what your workout schedule should look like:

  • Day one: Abdominal, biceps and back workouts
  • Day two: Abdominal, shoulders and hamstring muscle workouts
  • Day three: Forearms, Calf and Quadriceps muscle workouts
  • Day four: Abdominal, chest and triceps muscle group workouts

Now this workout schedule includes upper body workouts but the thing is that if you focus mainly on your lower body workouts you would definitely would look silly as people will see you with this fit lower body but flabby, gangly upper body. You do not want this to happen to you.

So you see it is important that you should work not only the upper part of the body but the lower part also so that you can achieve the fitness results that you have always wanted.