Author Archive: William Garcia

Natural Remedies to Reduce Lower Back Pain

While popping a pill may be the easiest way to reduce lower back pain, long-term use of analgesics could be harmful to the body. Aside from gastrointestinal effects, the use of drugs to reduce pain could lead to kidney and liver problems. The ideal way is to reduce back pain through natural ways. Here are a few natural back pain relief measures that you can use at home, at the office or even as you travel.

Before we get started, it’s worth mentioning that sometimes the quickest and most effective way to reduce back pain is to see an osteopath. Our personal favourite osteopaths at Form Clinic has helped us through many tricky situations.

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Get endorphins flowing

Endorphins are natural chemicals in the body that help reduce pain naturally. Endorphins are actually as powerful as any pain medication and can stop lower back pain without causing any untoward effects. This natural pain-relief works by blocking pain signals from registering in the brain. Aside from pain, endorphins also reduce depression, anxiety and stress. You can get your endorphins flowing by engaging in activities like aerobic exercise, massage therapy and meditation.

Get enough rest and sleep

The body releases natural chemicals that help restore normal function and therefore, not getting enough sleep will affect your body’s normal healing and restorative capabilities. There are many ways to improve sleep, among them, are meditation, using aromatherapy, exercise, relaxation therapy and so on.

Strengthen your core muscles

You must support your lower back by strengthening your abdominal muscles. Most of the activities like you do during the day may not be enough to exercise your core and therefore, these muscles should be targeted using specific exercises. A good 20 to 30 minutes exercise would do and if you are a beginner, you can sit upright on an exercise ball for 30 minutes.

Reduce pain with cold or hot

You can reduce lower back pain using cold or hot packs. Applying cold or hot can stimulate the healing process and help manage back pain naturally.

•    Cold can reduce inflammation which is mostly the reason for having back pain. Cold is a natural anaesthetic that slows down nerve impulses and thus reduces pain. Use an ice pack but don’t apply cold directly to your skin. Place a thin cloth or towel over the skin before applying an ice pack or cold pack.

•    Heat can improve blood flow which transports healing nutrients and oxygen to the affected area. Heat can also stop pain messages that are sent to the brain. You can use a hot pack over the affected area, take a hot bath or shower or use a heating pad.

Stretch your hamstrings

Support your lower back by strengthening your hamstrings. These are muscles located at the back of your thighs which are connected to the main back muscles of the lower back. You can strengthen the hamstrings by performing stretching exercises.

A standing hamstring stretch is performed by initially bending forward at the waist and keeping your legs very straight. Touch your toes and try to hold this position for a long period of time.

Meanwhile, a sitting hamstring stretch is done by sitting at the edge of a chair and straightening one leg in front as the heel of the foot is on the floor. Afterwards, sit up straight. Try to push your navel towards the thigh by arching your back. Do not lean forward. Hold this for 30 seconds and then repeat the exercise on the other leg.


Our Latest Football Event

Football is a game if the team is playing. This game mostly involves kicking off the players. In this game player kick a ball, ran after that ball and tried reaching the ball into the opponent’s goal. The football is mostly played in the America and Europe countries. This is the most popular game in the world. There is a world cup series known as FIFA world cup series held every year.

Football is tough to play but by applying some tips it may become easy to you. In this article, I will give you some tips to, how to become a good football player?

The football is the greatest game ever. It will become tough if you are not good in few things. These few things are illustrated below;

Achievement of goal:

The first and the foremost thing that you have to do is get into the mentality of, “I can be a best football player”. This mindset would grant you some assistance with staying on track later on, when the physical work becomes out to be an excessive amount of work, or you’re not getting on to the methods as quick as you should have to and you are looking for surrendering. You should have become strong in your decision and should not surrender.

Get in shape:

Get in shape means come in playing situation and become ready to play or prepare your body to play. Become physically active, if you are out of shape and are not active then is no use play football.

Practice makes you perfect:

Practice is the basics thing that we need to play football. Clearly, you have to know how to throw and catch the football. You don’t be too well at these. Getting upon what position, you would like to play. However, it permits you to play the more positions, as many as you like.

Feel Competition:

Competition is another thing about which you should have the knowledge. Mostly this competition is for the position on which you are playing. There are great numbers of other players who need the same position that you have. And you want to play in that position that you like most, and you want to begin, you must be the best. The everyday routine of the abilities you need is basic. Having an activity routine is additionally important.

Strong enough:

You have to be strong enough if you want to play football. If you are not taking a hit without damaging yourself and getting hurt than football is not the game for which you are looking. You have to be strong to play the football.


Coordination plays a key in football game. If you do not have good coordination with your team members than there is no use to play football, because coordination plays main part in winning or losing of the football game. Coordination does not affect your physical talent, but it can affect the game, and can change the game situation.