Muscle Bath Drops – herbal bath drops that aid in relieving deep aches and pain and calm inflammation.

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More and more people in the U.S. are experiencing lower back pain. Studies have revealed that roughly 80% of Americans will experience back pain at some point in life. Ultimately, lower back pain is one of the leading causes of disability in America. While this may not sound too optimistic, most cases of lower back pain are due to mechanical issues. This means that it is possible to reduce or eliminate the pain via back stretches and exercises.

The lower back supports the weight of the upper body, while also providing mobility. It is quite remarkable, but this complex structure of nerves, ligaments, joints, and interconnecting bones also makes the back susceptible to pain. Because of the overlapping nerve supply to discs, muscles, and ligaments, the brain can get confused on what is causing lower back pain. For instance, a torn muscle can feel liked a slipped disc, both of which create inflammatory responses and muscle spasms.

Stretching is one of the easiest, and most realistic, things you can do to provide relief and increase your mobility. While some injuries may require chiropractic therapy, tight muscles can be self-remedied. We are meant to move and lower back pain can stem from lack of movement. A little movement goes a long way, so use the following exercises and stretches to help your back.

Child’s Pose

This common yoga position helps to stretch the lower back. Begin on your hands and knees on a cushioned floor, or on a yoga mat is fine. To start, knees should be under your hips and your hands under your shoulders. Extend your hands forward and place them on the floor. Slowly sit your hips back towards your heels. If you can go all the way down, great! If the pain is too severe, place a pillow under your belly to prop yourself up. Remain here for about one minute.

Arch Hold

Lay flat on your stomach with your legs straight and arms extended. Slowly lift your legs and chest to create a banana shape with your body. Keep extending your arms squeeze your butt to establish tension and strength along the back. Remain in this position for 30 seconds. Rest for 30 seconds and repeat two or three times.

Swimmer Kicks

From the apex of the arch position, slowly kick with your arms and legs. By doing this, you add dynamic movement to help increase mobility. Complete 50 repetitions.

Knee-to-Chest Stretch

This stretch helps to elongate contracted lower back muscles. Start by lying on your back with your knees bent and feet flat on the floor. Using your hands, slowly pull your knees toward your chest, making sure to keep your back flat on the floor. Hold this position for about 30 seconds and then return to the starting position. Alternatively, you can extend one leg all the way out and bring the opposite knee to your chest and hold the position before alternating legs.

Lower Back Twist

Not only does this stretch help to stretch your lower back, this pose also helps to stretch your gluteus muscles, which can tighten as a result of low back pain. Start by lying on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides to make a “T” position. Keeping your shoulders on the ground, slowly roll your knees to one side and remain there for 30 seconds. Return to the starting position before repeating on the other side.

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Some people are more active than others; that’s just a fact. Consistently working out can sometimes result in sore muscles, so how do you relieve the pain naturally? Rather than resorting to ibuprofen, painkillers, or some chemically rich post workout salve, it can be best to use this natural recipe we stumbled upon.

Because the skin is the largest organ in the body, it can easily absorb the beneficial ingredients in the post workout cream. We want to highlight two of the ingredients in this cream because they work wonders for soothing sore muscles.

Panaway Essential Oil

When it comes to soothing muscle inflammation, this is one of the most commonly used essential oils. Panaway essential oil is actually a combination of peppermint, wintergreen, clove, and helichrysum essential oils. Gary Young, who suffered from ligament damage in his leg, developed this blend after finding how much the various oils reduced inflammation and overall pain. Panaway also helps to promote healthy blood flow and oxygenate muscles and tissues to accelerate the healing process.

Cayenne Pepper

In addition to containing more vitamin C than oranges, cayenne has been known strengthen arteries and blood vessels, allowing blood to flow to sore muscles. The capsaicin in cayenne works to initially stimulate and then decrease the intensity of pain signals in the body. Capsaicin is believed to stimulate the release of a compound, which works to communicate pain between the spinal cord and nerves.

Ingredients:

• 1/2 cup coconut oil
• 2 teaspoons cayenne powder
• 1 tablespoon beeswax
• PanAway essential oil (not in cream but used in combination with it)

Instructions:

• Simmer water in the bottom half of a double boiler and combine the coconut oil and cayenne pepper in the top half. Let the oil melt and simmer over a very low flame for a couple hours to infuse the cayenne.
• You may need to add more water to the bottom half of the boiler because it may evaporate.
• Towards the end of the heating time, stir in the beeswax until it is melted.
• Remove from the heat and strain through a cheesecloth into your desired container. A small mason jar works great as it only yields a half cup. Let it cool to firm up before using it.

To Use:

• Apply a few drops of panaway essential oil to the sore area followed by a layer of the cayenne cream. Massage this onto the sore muscle to help relieve pain.
• Do not use this on open wounds, cuts, or mucus membranes. It will hurt…like a lot.

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Whether it is a strained muscle, slipped or bulged disc, or a simple muscle spasm, numerous reasons can cause lower back pain. People often look to one of these causes to blame the pain on, but a common cause is typically overlooked. Tight hip muscles and joints commonly cause lower back pain.

If a muscle is tight or constricted in any way, there will be tension in the surrounding muscles. Too much tension can cause that specific muscle to pull on everything around it to help relieve its tension. When your hips are tight, the body naturally shifts forward and this puts pressure on your lower back. In order to help remedy this specific cause, here are a few things you can do.

#1: Spinal Twist

This stretch works to relieve pressure by opening up your hips and relaxing the back muscles. To do this, lay on your right side and bring your left knee up to a 90-degree angle. Using your right arm, hold your left knee down and slowly rotate towards the left as you exhale. Rotate as far as you can comfortably and you should feel a stretch in your lower back. Make sure that your left knee remains on the ground. Hold for about one minute. Return to the starting position and then repeat on the other side.

#2: Thoracic Bridge

Start on all fours with your hands beneath your shoulders and your knees directly beneath your hips. Slowly extend your right arm and left leg simultaneously and lift your chest towards the ceiling. You should also squeeze your buttocks and curve your hips towards the ceiling. Hold this for five deep breaths and then return to the starting position. Repeat on the other side.

#3: Pigeon Pose

Start on all fours just like you did in the previous pose. Slide your right knee forward and angle it out slightly; the outside of your right thigh should be on the ground. Extend your left leg back until it is straight, making sure to keep your hips square. Hold yourself up straight and remain in this pose for about 30 seconds. If you feel flexible enough, lay down on your right leg. Repeat this on the other side.

#4: Foam Roll The IT Band

You are going to need a firm foam roller in order for this to be effective. Foam rolling can be painful, but it works to relieve muscle tension. Place the foam roller on the ground and get down on all fours over the roller. Slowly lower yourself while twisting to the right side. You should let the outside of your bottom leg rest on the roller and you should support yourself with your hands. Slowly roll up and down the outside of your bottom leg to relieve tension in the IT band. After rolling for about two minutes, do the same thing on the other side. You can repeat this several times on each side.

#5: Glute Foam Roll

Sit on the foam roller and support yourself with your hands planted on the ground behind the roller. Place your left ankle on top of your right thigh as though you were stretching your buttocks. Lean to the left and roll the left buttocks (gluteus muscle). Don’t fall off the roller. You don’t have to move very far or fast. Resting on a sore spot can do wonders. Do this for a few minutes and then repeat on the other side.

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