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It’s a normal day, and you are performing your daily tasks as usual. Suddenly, you feel a concentrated sharp pain in the middle back (middle back pain). Small bones (vertebrae) comprises of 12 vertebral columns which are located at the height of the lower neck and the lower rib cage. When you slightly bend forward to pick up an object on the floor or slightly lowering your neck to taste the food.

You cannot possibly think of any sudden middle back pain causes. Also, either you choose to ignore the pain and hoping it would subside shortly, or start to feel worried about the surprising middle back pain. You could wonder whether it is self-inflicted or caused by past injuries.

If you are succumbing to occasional, reoccurring or constant middle back pain. It’s time that you need to find out the actual middle back pain causes rather than avoiding the problem.

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1: Past lumbar spine injury which has not been completely treated

If you have suffered lumbar spine injuries resulted from physical activities including doing house chores, exercise, sports, dancing and etc., in the past and you take such direct trauma for granted. This can be one of the common middle back pain causes.  If you do not seek adjustment on your back as soon as possible.

2: Damaged muscles at specific areas

Two different types of muscles, transverse abdominus ( a deep internal muscle that runs across the abdomen) and lumbar multifidus ( a muscle that links all spinal columns together). These have taken the role of maintaining spinal stability and optimum alignment. If these muscle types are severely impaired because of muscle sprains, both muscles fail to compensate. As well as to increase the resistance of the lumbar spine.

Similar to leg and lower-body injuries. It can affect the body posture and this can lead to secondary changes in the thoracic spine (associated with rib cage) and cervical spine (neck).

3: Under-use the muscles and overuse the spine

Muscles do not get enough healthy stress to remain strong especially when you are in the inappropriate position whenever you sit, sleep, walk and bend; as a consequence, the spine gets too much stress, leading to wear and tear. In addition, bending poorly is hard on the spinal discs and ligaments. This induces less activity on the muscles of the back. Hence, muscles lose strength while the spine condition is deteriorating.

4: Irregular blood-sugar control system

There are many nerves associated with the digested organs including gallbladder, liver, pancreas, small intestine, and stomach. These are located within the middle back area. Some individuals have experienced middle back pain after eating because excess carbohydrates increase the blood sugar level. Thus, lead to spine misalignment (also known as vertebral subluxation).  If this symptom is not treated early, untreated subluxation can affect your performance of your surrounding digestive organs. Subsequently becomes a threat to your well-being.

5: Osteoporosis and osteoarthritis

Osteoporosis is a common cause of middle back pain among middle age individuals. Women, who are undergoing menopause, have a higher probability of experiencing progressive loss of bone density due to low estrogen levels. Hence, it weakens the thoracic vertebrae, causing slouching in the upper back.

Besides that, osteoarthritis – degeneration of the intervertebral discs between the thoracic vertebrae, is caused by the wear and tear of the articular cartilage. This surrounds the surface of the vertebral joints (or facet joints) when friction is produced during continuous rubbing moments between the vertebral joints. Thereby causing tremendous middle back pain when making forward flexion and hyperextension movements.

Once you have understood all the middle back pain causes mentioned above. It’s time to take action to relieve your middle back pains as soon as possible. However, you need to have a proper diagnosis from a physician before you start looking for appropriate solutions.

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Saminu Abass Ola who is popularly called ‘Mr. Possible‘ is a young motivational and inspirational speaker and writer, who is also the brain behind this wonderful blog. He is also passionate about Social Marketing. He believes in the abilities of others and tends to bring out the hidden potentials in people’s lives through his motivational articles and words of inspiration.

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3 Natural Home Remedies For Insomnia During Pregnancy



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Insomnia is difficulty falling asleep or staying asleep, even when a person has the opportunity to do so. People with insomnia may feel dissatisfied with their sleep and experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances and decreased performance at work or school.

Insomnia can be characterized according to its duration. Acute insomnia is brief and often occurs due to life circumstances (for example, when you can not fall asleep the night before an exam or after receiving stressful or bad news). Many people may have experienced this type of sleep disruption and tend to resolve without any treatment.

Chronic insomnia is an interrupted sleep that occurs at least three nights a week and lasts at least three months. Chronic insomnia disorders can have many causes. Changes in the environment, cold, unhealthy sleeping habits, depression, other clinical disorders and certain medications can cause a long-term lack of sleep. People with chronic insomnia can benefit from some treatment to help them return to healthy sleep patterns.

Getting the right amount of sleep you need when you are pregnant is very important to the health of your new baby. Sleeping 8 hours a night is essential when you are not pregnant so that you can take over the next day. Imagine how difficult it would be to lose sleep when there is a life growing inside you.

When we do not sleep what we need, we can become temperamental, age prematurely, have cardiovascular problems and a myriad of other ailments. When you are pregnant, more problems may arise, especially as your child grows inside you. During your third trimester, when your belly is at its highest point, finding a place to sleep comfortably could be a problem.

Hip pain, heartburn, digestive problems and restless legs syndrome are just some of the obstacles faced by pregnant women. Of course, the pains when you sleep may be due to an insufficient mattress.

Some examples of medical conditions that can cause insomnia are:

  • Nasal/sinus allergy
  • Gastrointestinal problems such as reflux
  • Endocrine problems such as hyperthyroidism
  • Arthritis
  • Asthma
  • Neurological conditions such as Parkinson’s disease
  • Chronic pain
  • Birth control
  • Depression
  • Cold and nasal allergies
  • Asthma
  • Low back pain
  • Thyroid disease
  • High blood pressure
  • Heart disease

According to the American Academy of Sleep Medicine, getting what you need is one of the best ways to ensure that your child is healthy at birth. You and your baby deserve the best chance for a great night’s sleep.


Relaxation techniques

Our movement may be limited when we are pregnant, depending on how long we are. Fortunately, meditation does not require any movement. All you have to do is sit in a good chair and firmly rest your feet on the floor.

You can place your hands on the armrests or your lap; everything depends on what is most comfortable for you. If you wish, you can put your hands on your belly to include your baby. Then, close your eyes and begin to breathe deeply. Inspire yourself to count to eight and feel how your diaphragm expands. Then hold your breath for a moment.

Finally, exhale that breath for an account of eight imagining all your thoughts that come out with your breath. This could relax you enough to make you sleep well.


Regular exercise

In the past, they thought that a woman should stay if she is pregnant, but unless there is some danger during exercise, the pregnant woman must continue to receive some training. It is an essential step towards a healthy pregnancy. Physical exercise for pregnant women can also facilitate your delivery, and your child may, therefore, be smarter.

Besides all those exercises, it will help you to sleep, whether you are pregnant or not. When we are physically tired, the dream comes easier for us. A great form of exercise can be walking or swimming, with the latter being less stressful for your joints.



Everyone falls asleep after a delicious meal, but that is not the advice we give here. Because you are pregnant, you are probably looking at what type of food you put into your body, because everything you eat will eventually go directly to your baby. Your meals must consist of fruits, vegetables and healthy fats.

Also, you must take your vitamins. Talk to your doctor about which type of prenatal vitamins you need.

However, be careful what you eat before you go to bed. Women who are pregnant can easily suffer from heartburn, especially after a big meal. A small snack such as nuts or a few whole grain crackers should be enough and give you that full feeling that you can stun.

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10 Simple Remedies of Menopause You Should Know



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Menopause is a condition that all women experience as they get older. The term “menopause” can describe all the changes a woman goes through, either before or after she stops menstruating, marking the end of her reproductive period.

Menopause is defined as the moment when the menstrual cycles stop permanently due to the natural depletion of ageing oocytes. The diagnosis is usually made with retroactive effect after the woman has missed menstruation for 12 consecutive months. It, however, marks the permanent end of fertility, and the average age of menopause is 51 years.


What causes menopause?

A woman is born with a finite number of eggs, which are stored in the ovaries. The ovaries also produce the hormones estrogen and progesterone. Those two regulate, however, menstruation and ovulation. Menopause occurs when the ovaries no longer release an egg every month, and menstruation stops.

Menopause is considered a normal part of ageing when it occurs after the age of 40. However, some women may experience early menopause. Either as a result of surgery, such as hysterectomy or damage to the ovaries, such as chemotherapy. The menopause before the age of 40, regardless of the cause, is called premature menopause.

Moreover, menopause can be a difficult time in a woman’s life. Dealing with the many physical and emotional symptoms of the menopause can be very challenging, to say the least. Fortunately, there are many things you can do to relieve the symptoms without using medication.


Symptoms of menopause and 100% natural and proven remedies

Hot flashes

The decrease in estrogen levels affects the ability of the hypothalamus to regulate body temperature. This also leads to feelings of overheating.

Remedy: eat two tablespoons of ground flaxseed mixed with juice, yoghurt or cereals twice a day.

Linseed is a rich source of omega-3 fatty acids that are thought to help reduce the symptoms of menopause.



When estrogen levels drop dangerously, many women suffer from headaches just before menstruation.

Solution: eliminate sugar from your diet.

The sugar in the diet also causes peaks of estrogen in the body, worsens the symptoms of menopause.


Sweating nightly

This is a more serious case of hot flashes that occur during sleep.

Remedy: eat apples, cherries and yams. These fruits have properties that resemble estrogen.


Body odour

Hormonal changes cause an increase in the production of sweat, leading to body odour.

Solution: reduce meat, garlic, coffee, alcohol and onions.

These foods can also stink your body.


Irregular periods

Hormonal imbalance is the most common cause of irregular menstruation.

Remedy: mix a quarter of a teaspoon of turmeric with milk or honey. Take it every day for a few weeks.

The phytoestrogens in turmeric can help to keep the estrogen levels of your body in balance.


Mood swings

The decrease in estrogen levels causes a decrease in the production of neurotransmitters that regulate mood, mainly serotonin.

Remedy: eat a handful of cashew nuts every day. Cashew nuts and other nuts also contain tryptophan that the body uses to make serotonin.



Low estrogen levels lead to low bile concentrations. This causes intestinal gas and a swollen belly.

Remedy: eliminate dairy products. Eat bananas and grapes.

Lactose intolerance is one of the main causes of swelling. Also, bananas and grapes minimize gas.


Weight gain

Decreasing estrogen levels can ensure that you arrive when your metabolism decreases. And your body retains more fat cells to compensate for lower estrogen levels.

Solution: reduce the amount of meat, dairy products and eat a lot of fruit and vegetables.

If you choose a diet low in calories and rich in nutrients, the weight gain will be minimal.


Hair loss / thinning

Healthy hair follicles need estrogen. The fall of estrogen leads to thinning of the hair.

Remedy: eat lots of dark green leafy vegetables, dates, avocados, nuts and beans.

These provide essential nutrients for healthy hair.


Panic disorder

These debilitating feelings of intense fear, fear and even terror are caused by hormonal changes.

Remedy: eat almonds and blueberries every day.

These can increase your energy level and reduce feelings of anxiety.

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5 Natural Ways and Healthy Methods to Relieve Constipation



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Constipation is a general digestive problem in which bowel movements are rare or difficult to overcome. It occurs when you have less than three bowel movements in a week. It is considered a symptom of various health problems, rather than a disease in itself.

“Normal” bowel movements vary from person to person. Some people can defecate three times a day, while others can only go three times a week.

He is considered congested if he has fewer than three bowel movements in a week. After this point, the stools can become complicated and difficult or even painful. While you are constipated, you may struggle to relieve yourself or get the feeling that you can not empty your bowels.

Constipation is a problem that we all encounter in our lives at a specific moment. Although it is not the best topic to talk about, it is essential to know how to relieve constipation naturally.

Firstly, we will look at the main causes of constipation: learning the causes can help keep constipation in the first place.

Causes of Constipation

The main reasons for constipation are usually dehydration, insufficient fibre in your diet or lack of exercise.

Also, changes in your diet and daily activities can cause constipation. Your body tries to find homeostasis through the regular daily routines. When you add something new, such as trying a new diet or travelling, you force your body to re-calibrate.

When trying something new, keep in mind that this can cause fluctuations in your digestive system.

Natural Constipation Remedies

The following are the list of the best natural remedies for constipation. Experiment it and see which one works perfectly for you.



Eating prunes are one of the oldest remedies for constipation, and it is one of the best! Plums are great for reducing constipation because they contain soluble and insoluble fibre. Also, dried prunes contain sorbitol, a sugar alcohol that helps to extract water in the large intestine. This helps to soften your stools.

The recommended amount of prunes is 3-4 for mild constipation. You can add more or less, depending on the severity of your constipation. A glass of prune juice is another option.


Taking a magnesium supplement is an excellent way to relieve constipation. Magnesium works by relaxing the muscles of your digestive tract, which helps to promote bowel movements.

A dose of 300 – 400 mg of magnesium per day is recommended. If you receive this amount, you can better maintain bowel movements. For cases of constipation, exceeding the daily amount may act as a mild laxative. It is suggested that you return to a healthy daily dose after experiencing relief.


Lemon Water

Drinking a glass or two water with lemon is an excellent way to keep the system moving. Citric acid, found in lemons, activates your digestive system and helps your system to remove toxins. Also, drinking water will help hydrate your body, which will soften your stools. Benefits of Lemon water to the body system can’t be underestimated.

To make water with lemon, merely squeeze the lemon juice into a glass of water and drink. This will not only help to relieve your constipation, but it will also make your water taste more refreshing.


Like prunes, raisins are an excellent way to relieve constipation naturally. They act as a laxative to release stools and move through your system. Eat a handful of raisins after a meal; it helps your system run smoothly.



Coffee is beneficial in relieving constipation because it stimulates the large intestine. Once your colon is stimulated, your body begins the process of draining the stool.

The instructions are simple, just drink a cup of coffee alone. Do not use cream because dairy products can increase your constipation problem.

One thing to keep in mind is that coffee is a diuretic, which means it will drain your body of water. Make sure you continue to drink water with your coffee. A good rule of thumb is to drink a cup of water per cup of coffee.

The Best Way To Prevent Constipation

Maintaining a healthy diet mixed with many fruits and vegetables will help a long way in preventing constipation.

If you have a particularly complicated digestive system, consider taking a fibre supplement every day. Fiber supplements can be useful because they offer a combination of soluble and insoluble fibres. This is especially necessary when you are on the go.

Some other keys ensure that you drink enough water every day. Eight 8 oz glasses is a good start. Also, make sure that you exercise regularly. Exercise keeps your system moving and helps you become a more fit person.

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Tabata Training – The New High Intensity Interval Training You Must Try



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Tabata training is a HIIT (intensive interval training) training with exercises lasting four minutes.

As the fitness industry evolves and grows, more and more training regimes will emerge. Some of them are designed to build muscle, some of them are designed to lose weight and some of them are designed simply to achieve a healthier lifestyle. But, fitness is difficult, so it’s important that you select a style that is effective for your body.

One style of training that has rapidly risen in popularity is Tabata. It is an intense method, but like the old adage goes – nothing worthwhile is easy! Tabata is a form of HIIT (High-Intensity Interval Training), and you’ll need to perform each exercise for four minutes.

What is HIIT?

HIIT is a technique that gives you an all over body workout, making you push for 100% in a quick session. According to a recent survey conducted by The American College of Sports Medicine, HIIT is set to become a leading fitness trend this year and next, alongside bodyweight training and wearable technology.

HIIT is characterised by quick bursts of ‘all in’ training followed by mini rest periods. This is done over a series of different exercises in quick succession. Your heart rate should remain at an elevated level for the duration of the workout and you don’t get rest periods.

The science behind the effectiveness of HIIT relates to your body’s increased need for oxygen during such intense exercise sessions. Your body finds itself with an oxygen shortage thus causing your body to ask for more. This, in turn, helps you to burn more fat and calories (the good part) compared to more traditional, less intensive workouts. If you want to stay trim and healthy, read on!

Roundup – five fast facts about HIIT training

  • HIIT training increases your metabolism, meaning you burn fat and calories faster. This effect lasts for up to 48 hours post your workout. So, even when you have stopped working out, your body is still working hard for you.
  • Quick and efficient – Because your workouts are fast, and you don’t take long recovery breaks, you can get your workout done in 30 minutes, from anywhere!
  • No gym equipment needed – you can use your own body weight for the exercise reps, no expensive or heavy equipment required. Think star jumps, push-ups, sprints, squats and lunges.
  • You can accessorise your workouts with exercise balls, free weights or even skipping ropes.
  • These types of exercises result in optimal muscle development combined with fat loss and greater calorie burn.

These fast facts mean regardless of where you find yourself in the world, and whatever your day throws at you, rest assured you will have the time and space to do your HIIT workout. Your body will thank you.

Now that we know a little more about HIIT training, let’s discuss the origins of the most popular version of HIIT – Tabata training! Read on.

The Origins of Tabata Training

It was first introduced in Japan by Dr Izumi Tabata, hence the name of the training method. But, he was assisted by a team of expert researchers from the National Institute of Fitness and Sports in Tokyo. Firstly, a group of athletes were instructed to exercise at moderate intensity. Then, another group was told to perform at high intensity.

The first group were given a program consisting of five workouts a week which lasted one hour each, and this was done for six weeks. On the other hand, the second group were told to train four days a week, for the same length of time, but each session lasted just four minutes and 20 seconds (10 seconds rest was given in between each set).

The moderate-intensity group did see some results in terms of cardiovascular capacity but did not gain any muscle. Whereas, the high-intensity group experienced much more progress in terms of their cardiovascular system, as well as a noticeable 28 percent muscle gain.

This highlights the fact that HIIT training allows an individual to improve both their aerobic (cardiovascular) and anaerobic (muscle) systems drastically at the same time.

Is A Tabata Workout Prone To Injury?

Let’s face it – there is never a good time to get an injury. But will Tabata training increase your chances of injuring yourself? Let’s take a close look.

There are some cons when it comes to Tabata training:

  • If you have high blood pressure or heart issues, avoid Tabata all together
  • If you experience lower back pain or have scoliosis, speak with your local chiropractor before starting any high-intensity exercise training program
  • Also, if you don’t warm up or cool down properly, you may be more prone to pull a muscle or lift weights the wrong way

The Tabata Program

Although each exercise within the Tabata training regime has a duration of four minutes. They demand that you complete them at your full capacity to get the most out of them. This is how you’re training will go:

  • Train intensely for 20 seconds
  • Rest for 10 seconds
  • Do that for 8 rounds

To make it clear in terms of sets – one set will be an exercise for 20 seconds and the 10 second rest. Then, you’ll need to complete 8 sets of every exercise that you do. You see, the great thing about Tabata training is that it can apply to any exercise. Vary from squats or burpees to push-ups and sit-ups. Although, it’s best to utilize compound movements.

Here is an example:

  • Squats (4 minutes)
  • Push-ups (4 minutes)
  • Burpees (4 minutes)
  • Sit-ups (4 minutes)

In between each of those exercises, you’ll want to make sure you have a minute of rest. This is so you can approach the next exercise fresh enough to complete it at an incredibly high-intensity.

Ultimately, the Tabata style is a superb option if you’re strapped for time. Though you still want to get an effective workout in. But, it’s also a brilliant choice if you want to keep your training exciting, as it’s a completely unique method of training. One thing that’s guaranteed is that you’ll notice results!

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10 Healthy and Natural Ways To Overcome Anxiety



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Anxiety is a general term for various conditions that cause nervousness, fear and worry.


What is Anxiety?

Anxiety which can be regarded as fear is the physical reaction of the body to fear.

Symptoms can be:

  • Heart beating
  • Fast breathing
  • Sweaty palms

Everyone sometimes feels anxious. No doubt, a certain level of anxiety is normal and even useful in some situations. Fear is the way our body protects us. For example, imagine that you walk home and shuffle because you are tired.

These disorders affect how we feel and behave and can cause physical symptoms. Mild fear is vague and disturbing, while severe anxiety can have serious consequences for daily life.

The American Psychological Association (APA) defines fear as “an emotion characterized by feelings of tension, anxious thoughts and physical changes such as increased blood pressure.”

It is important to distinguish between normal anxiety and an anxiety disorder that requires medical attention.

It is estimated that 1 in 10 Americans use antidepressants. Though research shows that these drugs can have unpleasant side effects, such as tremors, headaches, digestive problems, vomiting and even insomnia. Avoid all side effects when trying these ten home remedies against depression and anxiety.


10 Natural Ways To Overcome Anxiety

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Six foods that will improve your mood

  1. Omega-3

Omega-3 helps protect against depression and anxiety by keeping your brain cells in a healthy state. Sources of Omega-3 could include fish such as salmon, tuna or a fish oil supplement. If you prefer vegetable food, you can eat nuts or flax seeds.


  1. St. John’s Wort

St. John’s Wort is a popular natural antidepressant that has been known for centuries. It helps against depression by increasing the serotonin level in the body. However, there is a warning: for this herb, you should first consult your doctor, as this does not go well with other supplements or medicines.


  1. Saffron

Saffron works just as well as the popular drug Prozac and also has other health benefits.

Warning: here you have to do a little research to make sure you are buying real saffron.


  1. Turmeric

This condiment helps fight depression by increasing the levels of serotonin and dopamine in the body. However, it is as effective as Prozac. It is also used in any combination or quantity. It can also be useful in many other ways, be sure to look at our article on the health benefits of turmeric.


  1. Vitamins B

Especially vitamins B6 and B12 influence the mood and stress. The B vitamins are mainly found in products of animal origin. Supplements are also a good option.


  1. Magnesium

This mineral relaxes the muscles and reduces the stress hormone cortisol. Spinach and other leafy vegetables are excellent sources of Magnesium.


4 activities that will calm your mind

  1. Exercise

Only 30 minutes 3 times a week are sufficient to make a big difference in your life. Besides doing so offers additional benefits, such as getting the mood to influence vitamin D. Exercise is a perfect medicine to keep fit all the time. This form of activity makes you relax and forget any fear.


  1. Sunlight

The sun releases the important vitamin D that has a big effect on your state of mind and leads to depression if it falls short. Try to stay outside for 15 minutes. Also, taking supplements and doing light therapy also helps.


  1. Meditation

Moreover, a very effective method to relieve stress and anxiety. Conscious meditation helps to achieve a state of mental peace that is absent in negative thoughts.


  1. Breathing exercises

Deep breathing exercises in which you deliberately take deep, slow and prolonged breathing reduce anxiety and depression.

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