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This question will undoubtedly cross your thoughts if you have little children or elderly sick individuals living in your home. How to stop frequent urination at night naturally? In the daytime, we can maintain a schedule and be watchful. However, it is impossible to care for sick people or babies who are bedwetting at night. If frequent urination at nighttime persists for an extended period, it would be problematic even if we used diapers or rubber sheets. So let us discuss some quick but very effective home remedies on how to stop peeing more than usual on friendlyyours.com!

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IS THERE ANY NATURAL TREATMENT FOR MYOSITIS? KNOW ITS CAUSES, SYMPTOMS, PREVENTION, & COMPLICATIONS

Myositis: Many people may not be aware of this disease. But recently this disease has become viral in social media as south Indian actress Samantha Ruth is diagnosed with myositis. Samantha is fighting myositis autoimmune disease confidently. Is there any natural treatment for myositis? What causes this disease? 

How to know that we are having this issue? Are any preventive measures available? When to rush to the doctor immediately to avoid huge complications? Let us see everything in this article.

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HOW TO MAKE TEETH WHITE AT HOME QUICKLY? | BEST HOME REMEDIES FOR A GUARANTEED BEAUTIFUL SMILE

Do you avoid smiling because of your stained, yellow teeth? Are you looking for how to make teeth white at home quickly? The causes of yellow teeth are countless. Millions of people frequently suffer tooth discoloration as a problem. 

Teeth stains can be deep or superficial. Here, we’ll solely discuss tooth discoloration that is visible on the surface.

What are the causes of teeth discoloration?

Teeth discoloration may be due to several factors including,

Poor dental hygiene.

Excess intake of tea, coffee, red wine, cola, and dark-colored juices.

Smoking

Tobacco.

Tooth injury.

Teeth crowding ( Causes plaque formation)

Best Home Remedies: How to make teeth white at home quickly?

1. White teeth with Baking soda(Sodium bicarbonate)

In general, there are two approaches to whitening teeth: using an abrasive to remove stains or bleaching the teeth using peroxides. Baking soda is an abrasive and can help remove stains.

You could whiten your teeth by brushing or rinsing with baking soda but use it little as it would affect people having sensitive teeth. Use moderate pressure when brushing with baking soda to prevent dental erosion. 

If you haven’t had a checkup, attempt to visit a dentist because discoloration may indicate dental problems.

How to whiten your teeth with baking soda?

Take half a teaspoon of baking soda.

Add a few drops of water to form a paste.

Do not add lemon juice, vinegar, or any fruit juice with baking soda to have teeth whitening for sensitive teeth as it could erode your tooth enamel.

Dip the soft-bristled brush into baking soda paste and gently brush your teeth.

Please do it for 2 to 3 minutes.

Avoid hard brushing.

Do not brush on your gums if you have receding gums.

After brushing rinse your mouth with water.

Do this process every day for 2 weeks to get the best results.

This is not a substitute for toothpaste brushing. Use this method to whiten your teeth. You should continue brushing your teeth as usual.

Before utilizing this technique, talk to your doctor if you have particularly sensitive teeth.

To obtain whiter teeth, you can also use baking soda with fluoride toothpaste.

Baking soda is already included in toothpaste. Purchase these and apply them as directed.

The use of baking soda products is not advised for those who have sensitive teeth or dental erosion.

2. Hydrogen peroxide solution for teeth whitening

Although hydrogen peroxide can whiten teeth, it must be used carefully. To use this technique, create a paste by combining two parts of baking soda with one part of hydrogen peroxide. Brush your teeth for one to two minutes with the mixture, and then rinse with water. 

I do not advise using this technique because it may harm exposed roots, cause irritation, and be extremely dangerous for those who have mouth ulcers, tooth decay, sensitive gums, or any other mouth or dental problems. Strictly follow this with your doctor’s advice.

3. Banana Peel teeth whitening

Whenever you think of how to make teeth white at home there comes the best simple remedy banana skin. While certain home kits are available and visiting a professional can be expensive, neither option is guaranteed to produce the desired results. 

Fortunately, there is a simple, affordable solution that can be used anywhere that doesn’t involve the use of chemicals. Just save that lunchtime banana peel! Bananas are not only for constipation.

Banana peel to whiten teeth

The potassium, magnesium, manganese, and acid found in bananas can aid in the removal of dental plaque and stains. Its fiber’s gritty texture also aids in polishing dental enamel. 

To be very honest, there is no scientific proof to support the use of banana peels for tooth whitening. 

How to whiten your teeth with banana peels

1. Rub your teeth with the banana peel’s fleshy side. You’ll notice that your gums are becoming pasty, but try to wait at least 10 minutes without rubbing your lips or gums against the texture. While you wait, read, watch the news, or browse the internet.

2. After 10 minutes, pick up your toothbrush and begin cleaning your teeth in circular strokes. Make sure the brush is dry. Use water to rinse.

3. To complete the procedure, brush your teeth with ordinary toothpaste.

4. Do this every day for two weeks, or until the desired effects are obtained.

This is one of the best teeth whitening for sensitive teeth.

4. Turmeric teeth whitening

Given its yellow color and the fact that it stains everything it comes in contact with, turmeric teeth whitening is a pretty popular cure. 

You’ll be shocked to hear that it is a tried-and-true teeth-whitening method that is popular in India and other nations. Along with being used to whiten teeth, it also helps gums by cleaning them and treating gum diseases like gingivitis.

How to use turmeric for teeth whitening?

There are numerous ways to whiten teeth using turmeric. The organic turmeric powder can be made into a paste by combining it with water, baking soda, and coconut oil.

Combine 2 tablespoons of baking soda, 4 tablespoons of turmeric powder, and 3 tablespoons of coconut oil.

Mix it completely.

Brush your teeth with the mixture for two to three minutes.

Rinse with water after spitting until the water is clear.

Repeat this often to have the sparkling smile you’ve always desired.

You may also just make a paste by combining organic turmeric powder and water.

5. Strawberry paste to whiten teeth

How to make teeth white with strawberries?

According to Dr. So Ran, an associate professor and dental researcher at the University of Iowa, strawberry does not whiten teeth but does something similar to temporarily making them white. 

Strawberries indeed have an acidic flavor, and the fruit’s low pH is caused by the presence of several different acids. Malic acid is one in particular. 

In addition to strawberries, apples also contain this acid. The whitening strips include this acidic substance. Dr. Kwon claims that while this acid does eliminate stains from the teeth, it does not whiten them.

How to use strawberry for teeth whitening?

You could decide to munch strawberries to whiten your teeth. Simple! Some people prefer to and have always done it in this way.

How to make teeth white at home using Strawberry and baking soda?

Take 1 strawberry and crush it to a paste.

Add 1/2 teaspoon of baking soda to the paste.

Spread this mixture on your teeth and leave it for 5 minutes.

Brush your teeth with your regular toothpaste.

Note: Even mild strawberry acid might cause enamel damage if consumed in excess. It is advised that you use this therapy no more frequently than once or twice each week. especially if you have prepared a baking powder mixture (Dr. Kwon; Journal of Odontology). In fact, she claims that it lessens the teeth’s surface harness by almost 10%. It’s hazardous.

The American Dental Association has confirmed and further examined the possibility that using additional bleaching agents, like hydrogen peroxide and carbamide peroxide, can have an erosive effect on tooth enamel (2012).

6. Teeth whitening strips at home

You also prepare DIY teeth whitening strips at home. 

Take coffee filters and cut into pieces to fix them your teeth that cover both sides.

Both the upper and lower teeth require two.

Mix one teaspoon of baking soda with one teaspoon of coconut oil.

A teaspoon of calcium powder should be added.

You can also squeeze a little bit of whitening toothpaste also to this mixture.

Mix it thoroughly before dipping the coffee filters in it.

Dry your teeth with a clean cloth.

Apply the mixture on your upper teeth with a lipstick brush or your fingers, then place a coffee filter strip over it, pressing it to the front and folding it to the back. 

Continue with the bottom teeth.

Allow the paste to do a whitening job for 20 minutes and then brush your teeth with a whitening toothpaste.

You can also use tooth trays available in the market. Fill those empty tooth trays with this paste and fix them in your teeth for 20 minutes.

7. Brushing with Charcoal

Many Indian people used charcoal to whiten their teeth. Let us see how to use charcoal to whiten teeth.

Two toothbrushes are advised; one for applying the charcoal and the other for cleaning your mouth afterward. 

Dip one toothbrush into a charcoal container.

Gently brush your teeth in circular motions.

Spit and rinse the mouth with water until the charcoal stain is completely removed.

Wet the second clean toothbrush, gently brush any remaining charcoal out of your mouth, then rinse.

For the quickest cleanup, wipe the sink with the microfiber before it dries.

Many Indian people used charcoal to whiten their teeth. Let us see how to use charcoal to whiten teeth.

Two toothbrushes are advised; one for applying the charcoal and the other for cleaning your mouth afterward. 

Dip one toothbrush into a charcoal container.

Gently brush your teeth in circular motions.

Spit and rinse the mouth with water until the charcoal stain is completely removed.

Wet the second clean toothbrush, gently brush any remaining charcoal out of your mouth, then rinse.

For the quickest cleanup, wipe the sink with the microfiber before it dries.

8. Salt for teeth whitening

Perhaps you’ve seen celebrity-led commercials where they inquire about the presence of salt in the paste. Does the method of bleaching your teeth with salt really work?

Brushing teeth with salt is one of the effective home remedies for yellow teeth. A possible gentle cleaning solution for removing surface stains is rock salt. These salts might raise the saliva’s pH, which would boost its antibacterial capacity. 

You might add a little rock salt to your regular toothpaste before brushing your teeth. The greatest method for teeth whitening may be regular rock salt brushing.

9. Oil Pulling for teeth whitening

 Coconut oil has lauric acid that removes bacteria that cause yellow color, reduces inflammation, and kills bacteria.

One of the main types of bacteria in the mouth that create plaque and gingivitis is streptococcus mutans. According to one study, daily mouth washing with coconut oil was equally effective at reducing Streptococcus mutans after two weeks as an antibiotic mouthwash.

Oil pulling may prevent the following mouth & teeth-related problems.

Tooth decay.

Strengthens both teeth & jaw.

Prevents dry throat.

Cure bleeding gum problems.

Rectifies oral malodor.

Remedy for cracked lips.

Reduce bacteria.

Avoid the risks of gingivitis.

Removes bad breath.

Get rid of plaque.

How to make teeth white at home with oil pulling?

One tablespoon of edible oil, such as sesame, olive, or coconut, should be measured out. 

Due to its superior flavor, and antibacterial properties coconut oil is preferred by many.

Don’t swallow any of the oil; instead, swish it around your mouth for up to 20 minutes.

Spit the oil into the garbage after the 20 minutes are gone (spitting it into the sink can clog your drain).

Wash your mouth out completely.

10. Chewing gum for teeth whitening

The creation of saliva while chewing whitening gum is its key advantage. As long as you’re chewing sugarless gum, it can aid in the fight against bacterial decay and tooth stains.

11. Holy Basil Leaves

Holy basil’s teeth-whitening abilities may help shield them against issues like pyorrhea, an advanced periodontal disease. 

A 2014 study found that holy basil mouthwash has an antiplaque action and is helpful in battling bacteria strains that cause plaque. It is utilized as a preventive mouthwash with antiplaque properties. Applying this treatment is therefore a wise decision.

First, dry a few holy basil leaves in the sun for a few hours. After that, grind the dried leaves into a powder.

Mix this powder with your toothpaste next.

Then, finish brushing your teeth as usual.

Use this cure once or twice daily.

Maintain your efforts each day until you see progress.

12. Aloe vera for teeth whitening

Aloe Vera is really helpful for persons with sensitive teeth because it also has anti-inflammatory properties. It helps in mouth and gum cleaning. Additionally aids in teeth whitening. Aloe vera has the capacity to eradicate dangerous microorganisms, regulating bacteria that cause cavities.

Effective home cure for bad breath. Aloe Vera is gentler on the teeth than other mouthwashes because it doesn’t include any abrasives. Aloe Vera is readily available and can be used with very little gear. In comparison to the many dental goods and procedures available on the market, it is a relatively less expensive option.

Aloe vera gel should be applied to the gums and massaged in for around 30 minutes before being rinsed off. Expel any surplus oral juices with your spit.

Do not be alarmed if you accidentally swallow some aloe vera when using it for your oral hygiene regimen. On the body, aloe vera has no adverse effects. In reality, it has a variety of positive effects on the body. Large quantities consumed could have a laxative impact.

Remove the slimy gel from the middle of the aloe vera plant by cutting it open.

Take a few mint leaves and carefully cut them.

Add one spoonful of vegetable glycerine and one spoon of baking soda.

Your homemade toothpaste is ready to use once all the components have been well combined.

13. A White teeth Diet: Foods to eat to make your teeth whiter

Foods that are firm and crisp can help to whiten and polish your teeth.

Strawberries contain malic acid, which efficiently removes surface stains on the teeth.

If you consume raw broccoli and cauliflower, you can whiten your teeth. They are simple to the crunch, and the act of crunching produces a large amount of saliva, which helps to remove stains.

Nuts and seeds are other excellent choices when it comes to foods that naturally whiten teeth. Their rather rough texture aids in the removal of surface stains and the cleaning of teeth. Almonds, cashews, walnuts, and sunflower seeds are among the best to eat.

Onions are one of the foods that can whiten teeth, but they won’t do the best things for your breath. They contain sulfur compounds, which prevent plaque from forming when placed in the mouth. Not to mention the fact that if you’ve been eating onions, you’ll probably brush your teeth more frequently! However, it is important to remember that raw food is preferable to prepared food.

You might be a little cautious about eating acidic foods like oranges and pineapples if you’re attempting to take care of your teeth. However, they do encourage your mouth to generate more saliva when you eat, which helps to naturally keep your teeth clean. Lemons are one of the most acidic citrus fruits, therefore placing them directly on the teeth could be harmful and cause more harm than good. Better alternatives are oranges and pineapples.

A diet rich in wholesome fruits and vegetables is crucial. Apples, celery, and carrots, however, can go a long way to acting as a natural stain remover in that situation. Each of them is crunchy or hard, which naturally aids in boosting saliva production, which is what our mouths require to aid in self-cleaning. It also removes bad breath.

Yogurt and cheese produce more saliva in your mouth and cheese has a whitening effect and lactic acid removes the stains from the teeth.

14. Foods to avoid after teeth whitening

On thinking of how to make teeth white at home, we must concentrate on foods to avoid to maintain healthy sparkling teeth.

Coffee & Tea ( Particularly plain black) as they would stain your teeth. Our teeth have very small pores that absorb what we drink and eat. Replace with green or white tea.

Blueberries.

Dark Sauces – (Soya sauce, tomato sauce, ketchup)

Beetroot.

Avoid soda (It may damage the enamel) & Redwine.

Quit smoking – The dye is absorbed by your teeth as you continue to smoke, affecting both the front and back of your teeth. After only a few months of smoking, this discoloration can cause your teeth to go from being bright white to a dull, dark yellow.

Limit sweets intake and sugary drinks.

15. Dental Oral Hygiene for sparkling teeth

Not only should you use teeth-whitening techniques, but you should also practice good dental oral hygiene.

Select quality toothpaste, brushes, and mouthwash.

Buy a toothbrush that has rubber inserts. Your teeth are polished using rubber implants.

Use a soft-bristled toothbrush to polish your teeth well.

Buy good whitening toothpaste.

Choose mouthwash containing hydrogen peroxide with less alcohol content. Alcohol may dry out your mouth and irritate the tissues.

Mouthwash containing chlorhexidine is good for longer use.

Brush two times ( in the morning and night).

Always remember to floss your teeth when the urge strikes.

Your toothbrush should be positioned at a 45-degree angle to your gums.

Brush gently giving back-and-forth strokes.

Give more attention to stained areas.

Brush the inner surfaces by placing the brush vertically and doing several up-and-down cleaning.

Clean your tongue after brushing which eliminates bacteria and bad breath.

Change your toothbrush between 2-4 months as soon as your toothbrush becomes frayed.

Floss your teeth after each food.

Have regular dental checkups.

FAQ’s

1. How to get instant teeth whitening at home?

One of the most common natural home remedies to instantly whiten teeth is mixing one teaspoon of baking soda with a pinch of salt. It also helps to merely apply a paste made of baking soda and water. Additionally, hydrogen peroxide solution is also very effective.

2. How can I whiten my teeth naturally in 3 minutes?

Mix three teaspoons of mustard oil with one teaspoon of salt and spread it on your teeth. You can either gently brush it on your teeth and gums with your toothbrush or with your finger. Check the effects for yourself after doing so for around three minutes.

Bottom-line

Bleaching the tooth is a step in the teeth-whitening process. It makes discolored teeth appear brighter and more sparkly. The tooth whitening methods, however, are hazardous, ineffective, and only temporary. Try a few natural home cures for teeth whitening instead, as a result. Hope you enjoyed the methods on how to make teeth white at home.

Fruits like a banana peel, papaya, strawberries, and pineapple may naturally whiten teeth. Other cooking ingredients include baking soda, activated charcoal, dairy products, coconut, sunflower, and sesame oils. However, if you are thinking of having your teeth whitened, you should see a dentist. 

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Get rid of your lower back and hip pain effectively at home

These days, lower back and hip pain affect even teenagers. Back pain can occur from a variety of causes. However, many of us are in pain due to our sedentary lifestyles. Since everything is digital, we no longer have to trouble ourselves by going out to pay our bills, buy food, etc.

In this superficial world, everything is done with just a click. Because of this, back and hip pain also affects us quickly. By spending hours in front of laptops, we have decreased our movement. It can be due to employment, or perhaps even after leaving work, we continue to use our mobile devices.

Farmers used to spend the entire day bending their hips while working. They are not experiencing disc bulge issues or l4 or l5 compression issues. However, even a brief period of bending will cause pain in the center of the back. Understand why? Farmers engage in frequent physical activity and consume foods high in vitamins and minerals. They don’t purchase burgers or pizza. Food and exercise strengthen their bodies.

We need an extra-long broomstick to sweep & best mops to clean our home. Even that is challenging, so we hire maids for it. Our bodies are programmed to experience muscle strain even after doing heavy tasks just once.

Lower back and hip pain

Sharp pain that you may experience in your back or spine is known as back pain. It can be divided into four categories: tailbone pain, neck pain (cervical spine), low back pain(lower part of the spine), and upper back pain (thoracic spine). Back pain is a common occurrence in people’s lives. After the age of 25, both in males and in women, the occurrence of back stiffness increases. Back pain, spasms, or aches are common symptoms.

What are the causes of pain in hip and back?

Various factors that are causing low back pain are,

1. Little physical activity.

2. Weakness in the back and abdominal muscles.

3. Lifting heavy objects.

4. Poor posture.

5. Putting extra pressure on the spine by sitting for prolonged hours or wrong sleep position.

6. Muscle strain and spasm.

7. Wearing heels and the wrong shoes.

8. Using improper sitting chairs, pillows & beds.

8. Injuries.

9. Herniated disc.

10. Osteoporosis, arthritis.

11. Issues with the lumbar disks, nerves, joints, or vertebrae.

12. Degenerative disk disease.

13. Acute Stress.

14. Dehydration.

15. Some health problems like kidney stones, cancer, etc.

16. Smoking (It decreases blood flow to the spine. Smoking causes coughs which may lead to a herniated disc).

17. Obesity.

18. Pregnancy & mensuration are the most common causes of lower back pain.

Some symptoms of lower back and hip pain include,

Let us discuss some of the effective home remedies which can get rid of your low back pain quickly at home.

Stiffness.

Sharp pain.

Tingling sensation.

Muscle spasm.

Numbness.

Burning or stabbing sensation.

Warning: Consult your doctor to get an accurate diagnosis if you have been hurt, had surgery, or have any underlying diseases. Simple exercises and home treatments can help you solve this issue if there are no serious complications. Anyhow, many of these home treatments can be taken in addition to prescription drugs. Before receiving a massage, you should take precautions because, in cases of alignment problems, it may make your pain worse.

How to get rid of your lower back and hip pain effectively at home?

1. Black kavuni rice(Emperor’s rice, forbidden rice) Porridge

Karuppu kavuni rice boosts blood iron levels and prevents the buildup of fat in the back and hip areas. It contains 18 amino acids, zinc (essential for immunity), iron (necessary for carrying oxygen), copper, carotene, anthocyanin, and several critical vitamins. Black rice, according to our ancient healing book, aids in the prevention of diabetes, heart disease, and cancer.

Forbidden rice removes toxins from the body thus reducing pain and inflammation and increasing the absorption of vitamins and minerals from food.

Moreover, if you eat this in form of porridge after fermenting, it increases the nutrient contents and increases the good bacteria in our body. These good bacteria will throw away the bad bacteria and increase our health.

Ingredients:

Five tablespoons of karuppu kavuni rice powder.

Clay pot.

1.25 liters of water.

Salt.

200 ml of buttermilk.

Method:

Black kavuni rice should be ground into a fine powder and kept in a jar.

This rice powder should be combined with five tablespoons of water and set aside.

In a clay pot, boil one liter of water.

When the water is boiling, add the dissolved rice powder mixture and stir slowly over a medium flame until the porridge stage is reached.

Leave the porridge to cool.

The porridge should be moistened with water, then left to ferment overnight.

Next morning, add some buttermilk to the porridge and stir well.

You will not only be free from back pain but also from many other health problems if you eat it regularly for two to three months.

2. Urad dal Porridge / Ulundhu kanji / Black gram Porridge

Due to its high quantities of protein, potassium, magnesium, calcium, iron, and vitamin B, black gram is particularly nutrient-dense. Urad dal is particularly beneficial for the health of women because it is a high source of iron. It was traditionally given to girls as they reached puberty since it is believed to strengthen the uterus.

Urad dal has inflammatory-reducing qualities. It can be consumed since it reduces inflammation and pain in people who suffer from joint or back pain. Urad dal is beneficial for bone health and aids in maintaining bone mineral density since it is rich in numerous minerals, including phosphorus, potassium, iron, and magnesium.

Ingredients:

Black Urad dal — 200gms.

Raw rice — 4 tablespoons.

Fenugreek seeds — 1/2 teaspoon.

Pinch of salt.

Jaggery — 100 gms.

A small amount of dry ginger powder.

Pinch of cardamom powder.

Garlic — 4 cloves.

Coconut milk — 200gms.

Method:

Wash urad dal, rice, and fenugreek seeds and put them in a vessel along with garlic cloves.

Add 2 1/2 cups of water to it and pressure cook for 5–8 minutes.

After the pressure is released, open the cooker and mash the contents.

Take jaggery in another vessel. Add some water and heat it. Stir continuously until it dissolves. Strain it to remove the impurities (use a stainless steel strainer). You need not prepare any syrup.

Add jaggery water to the porridge and mix well.

Finally, add a pinch of salt & ginger powder and again mix them.

Serve the porridge.

3. Ragi Porridge / Finger millet Porridge for back and hip pain

Finger millet, a wonderful source of natural calcium, helps grow children’s bones. Additionally, it helps older individuals regain their ideal bone density, easing the symptoms of osteoporosis. Ragi can be consumed daily by younger people, but middle-aged and older folks must consume it in moderation to support bone health and prevent gastrointestinal and kidney problems.

Ingredients

Ragi flour — 2 tablespoons.

Jaggery powder — 2 tablespoons.

Water as required.

Milk as required.

Method

This simple recipe only requires heating water in a pan over a medium flame and adding jaggery powder. They should be heated until the jaggery is completely melted. After that, continue stirring while adding the ragi flour to the pan. Ensure that no lumps develop. When necessary, add milk and continue cooking the porridge until it thickens. Remove the pan from the burner and extinguish the flame. Serve the porridge after it has had time to cool.

4. Turmeric Milk

Since ancient times, turmeric has been utilized in traditional medicine and is readily available in your kitchen. Curcumin, the primary bioactive component of turmeric, may offer anti-inflammatory benefits that could help to lessen the physical pain.

Add 1/4 teaspoon of turmeric powder to one cup of milk. To boost the curcumin impact, mix in a pinch of pepper powder. In a smaller flame, add 2 crushed garlic cloves and boil for 5 minutes. Consume it warm at night time.

5. Devil’s claw

Due to the numerous adverse effects of conventional painkillers, many people are reconsidering their opinion of them. Instead, individuals are opting for all-natural pain relief techniques. Herein lies the use of devil’s claw for those with arthritis and other types of joint or back discomfort.

One of the most popular natural treatments for arthritis is the devil’s claw. But the benefits of the devil’s claw for the body don’t stop there. Devil’s claw functions as a natural anti-inflammatory, similar to turmeric. Devil’s claw is used to treat arthritis and intestinal issues, much like the South American root cat’s claw.

In some studies, it is used with bromelain to treat joint pain, particularly arthritis-related joint pain.

Tea made from the devil’s claw could help back pain. Devil’s claw root and bark should be boiled in water for 15 to 20 minutes to prepare this tea. Give this concoction time to properly boil. You’ll sense a distinct spicy smell. This devil’s claw extract may provide back pain relief quickly.

Warning: Avoid using devil’s claw if you have high blood pressure, diabetes, a peptic ulcer, or any of these conditions. Moms who are feeding or pregnant should also avoid this.

6. Black Cohosh

This root may offer sedative (calming) and antispasmodic properties that help to ease pain and relax muscles, and it is a good remedy for back spasms. Tea made from black cohosh root could be an effective at-home treatment for back pain. Black cohosh roots should be added to boiling water and simmered for 20 to 30 minutes to decrease the liquid before making this tea. To relieve your back ache, sip this tea.

The herb lessens bone inflammation, which delays further deterioration. Aging, rheumatoid arthritis, and other illnesses, as well as joint inflammation, all harm bone mass. But this plant can both stop it and make it better.

7. Galangal ginger for lower back and hip pain

This root is closely related to ginger and turmeric and has been used in Ayurveda for centuries. Galangal root contains HMP, a naturally occurring phytochemical that research in test tubes and on animals suggests has strong anti-inflammatory capabilities. As a result, it may lower disease-causing inflammation.

For instance, in 6-week research including 261 individuals with osteoarthritis of the knee, 63% of those who took a daily dose of ginger and galangal extract reported lessening their knee pain while standing. It strengthens the back and hip bones.

Add a tiny piece of crushed galangal root to any tea of your choice and boil the mixture for a few minutes to produce galangal tea. The tea should then be strained, sweetened with sugar or honey, and drunk in the morning and evening to quickly relieve back pain.

8. Pirandai / Adamant creeper / Vajravalli / Hadjod

Chronic low back pain without any identifiable cause is a condition that is becoming widespread due to rising lifestyle changes. One of the best herbal remedies for back pain is Cissus quadrangularis, often known as pirandai. After washing the stem at the nodal areas and frying it in cow’s ghee before cooking, it might be eaten at least twice a week in the form of chutney.

Its highest calcium level would strengthen the spine and preserve the intervertebral disc’s structural integrity. Pirandai is specifically referred to as “Vajravalli” in Siddha literature, which emphasizes its significance for strengthening the spinal cord. You can also buy pirandai powder online.

Pirandai Legiyam

Ingredients

Fennel seeds — 1 tablespoon.

Thipili — 1 tablespoon.

Pirandai — 200gms.

Garlic — 4 cloves.

Jaggery — 2 tablespoons.

Gingelly oil — 50ml.

Clay pot.

Method

Crush the thipili and fennel seeds.

To make a paste, clean the pirandai and blend it with the garlic cloves.

Pour gingelly oil into the clay pot while keeping it on the burner.

On a low flame, mix in the pirandai paste and crushed seeds.

Stir in some jaggery powder and wait till it reaches the legiyam (semisolid) stage.

The stove should be turned off and left to cool.

The next day, consume this legiyam.

The greatest way to treat Vata back pain is by using this.

9. Moringa tea / Moringa soup

Moringa strengthens bones by providing an excellent source of calcium, iron, and phosphorus, three essential minerals. It is usually added to the diet, which helps older people maintain healthy bones and lessens the consequences of osteoporosis. The moringa’s powerful anti-inflammatory qualities are helpful in the identification of inflammation and the healing of minor bone fractures.

Ingredients

Moringa powder — 1 tablespoon.

Water — 200 ml.

Cumin seeds — 1/4 tablespoon.

Salt — 1 pinch.

Method

Boil 200 ml of water and add moringa powder to it.

Crush cumin seeds and add to them.

Add a pinch of salt and allow it to boil for 2 minutes.

Drink it warm.

You can also make moringa soup with fresh leaves.

10. Foods for back pain relief

Even while the research is still in its early stages, there is a growing body of evidence that connects some foods’ anti-inflammatory characteristics with a decrease in back pain. As we all know, eating a nutritious diet plays a significant role in maintaining strong bones, good organs, and ultimately a healthy body. Including foods in your diet that reduce inflammation will help you find relief from back pain if you’ve been suffering it. Increase your calcium and vitamin D intake, and get proper exposure to the sun to get natural vitamin D.

Ginger.

Nuts.

Turmeric.

Salmon.

Cherries.

Olive oil.

Red grapes.

Berries.

Pineapple.

Flax seeds.

Egg.

Banana.

Potato.

Citrus fruits.

Milk etc.

11. Hot & Cold compress

Ice packs for back pain relief

Use cold therapy with ice packs first if your back pain is severe (lasting less than four weeks) and/or the result of a physical injury. As the body’s temperature is lowered, the blood vessels will constrict, swelling and inflammation will be reduced, and there will be less pain.

Hot packs

Use heat therapy when the inflammation has subsided. The soft tissues’ flexibility, the muscles’ range of motion, and the overall health of the back are all enhanced by applying heat. Your lower back’s blood circulation is stimulated by the local warmth, which then transports healing nutrients to the afflicted tissues.

These treatments must not be used to open wounds, bleeding, or areas where fluid is flowing from the painful area.

12. Massage oil

After doing hot & cold compress, apply massage oil and leave it for 30 minutes. If possible leave it overnight. After that, you can take a hip bath with Epsom salt. Sitz bath tub is also available online. These oils will help to lower your back and hip pain.

a) Turmeric sesame oil:

Take Sesame oil, about 2–3 teaspoons.

Add a squeeze of lemon juice and a pinch of turmeric.

For a few minutes, boil it over a low flame.

Make the oil cool.

To relieve hip and back pain, massage the affected areas with this oil.

It can also be used for upper back pain.

Only a trained individual should perform massages.

Simply apply it to the troublesome area and let it sit for 30 minutes if you can’t find a massager.

b) Ginger sesame oil

Peel one inch of ginger and crush them well.

Take 2–3 tablespoons of sesame oil.

Mix oil and crushed ginger and boil on low flame for a few minutes.

Ginger oil is ready to use.

Apply this on the affected area twice a day for the best results.

c) Garlic sesame oil

Take 2–3 tablespoons of sesame oil.

Crush 4 cloves of garlic and fry it in sesame oil under low flame.

Do it till garlic cloves turn golden brown.

Allow the oil to warm and apply it on painful areas.

d) Ajwain sesame oil

Take 2–3 tablespoons of sesame oil.

Add one teaspoon of ajwain seeds to the oil and fry them under low flame.

Don’t let it turn black.

Add 3 crushed camphor to the oil.

Apply the warm oil on the back & hip pain areas.

Instead of sesame oil, you can use castor oil, punga oil, or mustard oil also.

13. Surya Namaskar

Surya Namaskar provides a lot of health advantages, including helping people sleep better at night, reduce blood sugar levels, strengthen their muscles and joints, and improve their skin. Even if you suffer from health conditions like back pain, menstruation, or PMS, you can still perform this yoga pose or practice without any complications.

Some of the yogas for lower back pain relief are,

Bitilasana (cat-cow pose).

Balasana (child’s pose).

Uttanasana (standing forward bend).

Malasana (Garland pose).

Sphinx pose.

Apanasana.

14. Choose comfortable beds and pillows to avoid back and hip pain

A bed that is appropriate for a person’s body type and preferred sleeping position is the greatest option for someone with back pain. All mattress types have back-friendly variants, but many people feel that hybrid mattresses provide the most support and pressure reduction.

In the fight against back pain, the correct cushion can be your friend. There are many different kinds to pick from, but the most important thing is to locate one that will provide your back the support it needs.

There is proof that many types of back discomfort are caused by an unnatural spine curve. Pillows that provide “lumbar support,” or ones that you place only against the lower back, may aid in maintaining the proper alignment of your spine. Some people can use this to manage their pain.

According to a study published in the Journal of Physical Therapy Science, those who utilized lumbar pillows every day for two weeks experienced significantly less discomfort than those who didn’t.

15. Support your back while you sleep

There is data that suggests sleeping on your side with your knees bent is the ideal position for people with low back pain. A pillow between your knees in this position might help relieve pressure and increase comfort.

Put a pillow beneath your knees if you like to sleep on your back. Put a pillow under your hips if you like to sleep on your stomach. You can relieve and avoid back discomfort by maintaining a proper and healthy spinal curve with the use of these pillows.

16. Abdominal strengthening exercises

Your risk of back-related injuries, such as strains and muscle spasms, can be decreased by engaging in a regular strength-training regimen that emphasizes your core muscles. To build a stronger, more flexible back, try to include back and abdominal strengthening exercises in your routine at least twice a week.

17. Use an office chair with good lumbar support

We spent most of the time working in the office. So choosing a proper chair is mandatory as prolonged usage of the improper chair can lead to back and neck pain.

Look for seat height.

Buy good quality seat material.

Better to choose a five-pedestal base office chair.

Swivel chair for comfort.

Chair with proper Armrests.

Good lumbar support.

Right-size seat pan.

Chair with a comfortable backrest.

18. Good Posture reduces lower back and hip pain

A good posture is more than just a means to appear more elegant. It safeguards the sensitive parts of your spine to maintain their health and functionality. Your back experiences strain and stress from poor posture, which can also alter the structure of your spine. When standing, try to avoid hunching your shoulders, slouching, or leaning laterally.

19. Strech yourself

An extended period spent standing, sitting, or sleeping still is bad for your back. Every chance you get, get up, walk around, and do some basic stretches to ease the stress of the day. Your back’s blood circulation will be helped by doing this and you get fast relief from back pain. Additionally, it can relieve any pains or strains brought on by inactivity.

20. Wear proper shoes

To avoid back strain, put on a pair of cozy, low-heeled shoes. They reduce the tension that standing puts on your back. The ideal choice for your back is footwear with a heel no higher than one inch.

21. Don’t lift heavy objects

Back discomfort is frequently brought on by improper or heavy lifting, but it doesn’t just affect people who move large boxes at work. Your back may be put under stress if you are carrying a large bag, such as a suitcase, camera, or a load of groceries. So try to distribute the weight or use trollies.

22. Quit smoking

Much research has linked smoking cigarettes to back pain. Smoking destroys your arteries, and the discs and joints in your back may experience pain and injury as a result of the damaged arteries there. Smoking raises your chance of osteoporosis, a condition that causes the weakening of the bones and can cause back pain.

23. Avoid psychological stress

Even though it may be difficult to imagine, mental or emotional distress could be the cause of your back pain. So try to avoid your stress by doing your favorite hobbies.

24. Drink more water

Does water aid in the relief of persistent back pain? Yes, gradually. Even though drinking water may not make your back pain go away right away, developing improved hydration habits will give you a long-term solution.

When should someone with lower back pain visit a doctor?

When self-care measures like rest and self-care don’t relieve your lower back pain, it’s time to think about visiting a spine specialist.

To identify the underlying cause of your lower back and hip pain, a spine specialist will likely do a physical examination and one or more imaging scans. He or she will next create a treatment plan based on your diagnosis that aims to relieve your pain and stop it from interfering with your daily activities.

Bottom-line

Back pain is a type of discomfort that can be brought on by strained muscles, ligaments, and joints. The early indicators of back pain may include fast pain, stiffness, numbness, tingling, and spasm. By altering lifestyle habits and engaging in regular exercises, such as walking, swimming, yoga, etc., back pain can be prevented.

Maintaining a healthy weight and adding brief rest intervals to the daily schedule can also help prevent back pain. Ayurvedic home remedies like ginger, turmeric, and others may also work to relieve your back pain right away. To prevent further issues, seek the advice of a skilled specialist if the problem persists for an extended period.

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Why do we feel happier & have more energy after drinking coffee? Yes. It increases our serotonin hormone, which reduces depression and regulates our mood.

Read more on how to trigger happy hormones from the link.

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