| How to Get Rid of Lower Back Pain Posted: 04 Jun 2018 01:00 AM PDT If you're suffering from lower back pain, you're not alone. As many as 80 percent of adults experience persistent lower back pain at some point in their lives. Fortunately, most lower back pain can be eliminated with simple treatments that don't have to cost you any money at all. Exercising to improve the strength and flexibility in your back and core, combined with a few simple lifestyle changes, may be all you need to feel like new again.[1] EditAlleviating Your Pain - Soothe the pain with cold therapy. Place an ice pack on your lower back for about 20 minutes during the first 2 days you're experiencing pain. Wrap the ice pack in a towel or an old t-shirt so that it doesn't have direct contact with your skin. You can do these 20-minute sessions as often as once every 2 hours.[2]
- If you don't have an ice pack, you can use a bag of frozen vegetables. Another trick is to soak a sponge in water, put it in a plastic bag, and freeze it. Then wrap that in cloth. You might want to use a second bag to prevent leaks.
- Using an ice pack for more than 20 minutes can burn your skin or damage your nerves.
- Switch to heat after 2 days. If your lower back pain persists, heat can help improve circulation to the area to stimulate healing. Heat also disrupts the pain messages your nerves send to your brain, so your back will feel better as a result.[3]
- Try using a heating pad with adjustable settings. This way, you can adjust the temperature as necessary to meet your specific needs. Just remember to avoid falling asleep with the heating pad on.
- If you don't have a hot water bottle or heating pad, you can soak in a warm bath. Moist heat is better than dry heat because it will prevent your skin from getting too dry and itchy.
- Take an over-the-counter medication. Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve) can provide short-term relief of lower back pain. They decrease inflammation of the muscles in your lower back, reducing the stimulation of your nerves that is causing the pain.[4]
- Talk to your doctor if you find yourself using these drugs more than 10 days in a row. Continued use can cause gastrointestinal problems.
- Try massage therapy. Regular massage therapy can improve circulation and relax your muscles, providing some relief for your lower back pain. While you may feel a difference after just one session, multiple sessions are typically needed for more long-lasting effects.[5]
- There are more structured or targeted therapies that treat your lower back specifically. However, a general, therapeutic massage will have similar effects.
- Massage also reduces stress and tension, which can improve your lower back pain.
EditImproving Strength and Flexibility - Stretch your hamstrings twice a day. Many people overlook the role hamstrings play in supporting your lower back. If you have lower back pain, tight or shortened hamstrings may be to blame.[6]
- Lay on your back on the floor, facing a wall or the side of a couch or chair. Raise one leg so that it is extended with the heel resting on the wall or piece of furniture. Stay in this position for 20 to 30 seconds, breathing deeply, then switch to the other leg.
- You can do a similar stretch with both feet up the wall if you want to stretch both hamstrings at the same time. You may want to place a rolled towel under your lower back for support.
- Start a walking regimen. Walking is a low-impact activity that is generally easy on your back. If you're new to fitness and exercise, a walking regimen can be a great way to start moving into an active lifestyle. Being more active can improve your health overall as well as decreasing your lower back pain.[7]
- Depending on your overall fitness level, you may want to start with brief 10- or 15-minute walks. Gradually increase the time and distance of your walks until you are walking for 35 to 45 minutes a day, 3 to 5 days a week.
- Strengthen your core with planks. Start by lying on your stomach propped up on your elbows with your forearms flat on the floor. Engage your abdominal muscles and raise your body flat off the floor until you are supported solely by your forearms and your toes. Hold the position for 20 seconds to a minute, then lower and repeat.[8]
- Gradually increase the amount of time you hold your plank to build your core muscles. Your core muscles act as a natural corset to keep your torso erect and your spine straight. The stronger your core is, the less strain you'll put on your back.
- Add exercises that target your lower back. If you strengthen your lower back muscles specifically, they'll be able to handle a lot more without getting overworked and sore. Simple bodyweight exercises can strengthen your lower back without the need for a gym membership or fancy workout equipment.[9]
- Knee rolls strengthen the core muscles on either side of your spine. Lie on your back with your arms straight out from your shoulders and your feet flat on the floor with knees bent. Slowly roll your knees to one side, keeping your shoulders flat on the floor. Return to center and repeat on the other side. Do 10 repetitions on each side.
- Strengthen your pelvic floor muscles with a pelvic tilt. These muscles help support your lower back. Lie on your back with your feet flat on the floor, about hip-width apart. Flatten your lower back to the floor and engage your core. Then tilt your pelvis towards your heels until you feel your lower back lift off the floor. Lower and repeat 10 to 15 times, breathing deeply.
- Try child's pose to relax and stretch your back. Kneel on the floor with your big toes touching and your knees about hip-width apart. As you exhale, extend your arms overhead and reach forward to fold your torso over your legs.[10]
- Lower your forehead all the way to the floor if you can. Then you can pull your arms to rest alongside your torso. If you can't lower that far, you can leave your arms out. You may want to place a block in front of you to rest your head.
- This pose is a relaxing pose. Don't force yourself into an uncomfortable position. Remain in the pose for 30 seconds to several minutes if you feel comfortable.
- Use cat-cow to improve your spinal flexibility. Start in all fours on the floor with your knees directly below your hips and your wrists directly below your shoulders. Keep your back flat and breathe deeply. On an inhale, press your chest forward and allow your stomach to fall to the floor, arching your back. As you exhale, press your tailbone downward and round your back towards the ceiling.[11]
- Repeat this exercise 10 to 15 times with a breath for each movement. Try to keep your weight evenly distributed between your knees and your wrists.
- If the floor is hard on your wrists or knees, you can use a rolled up towel for cushioning and support.
EditMaking Lifestyle Changes - Evaluate your posture. Poor posture frequently causes or exacerbates lower back pain by placing more pressure on the lumbar region of your spine. Stand sideways in a natural position in front of a mirror and check the position of your back. If you are hunched over, or have a pronounced arch in your spine, you may find relief by adjusting your posture.[12]
- Hold your pelvis level, not pitched forward or back. Lower your shoulders so that your shoulder blades are tucked in along either side of your spine. Lift the crown of your head toward the ceiling.
- Sit up straight in a chair and squeeze your shoulder blades together, then relax. Repeat 10 to 15 times. Do this exercise several times a day to help improve your posture.
- Stand every half hour. If you sit for hours on end at a desk job, that may be contributing to your lower back pain. Every half hour or so, stand up and walk around for about 5 minutes. This simple effort alone can help decrease your lower back pain.[13]
- If possible, convert your work station so that you can work while standing part of the time. If your boss won't go for that, see if you can upgrade your chair to one that provides more lower back support.
- Make sure you're sitting straight with your feet flat on the floor, your shoulders back, and your head straight. Slouching or hunching over can put additional stress on your lower back, causing pain.
- Adjust your diet. Some foods can alleviate lower back pain, while other foods and drinks can exacerbate it. Potassium-rich foods such as bananas and leafy greens may provide some lower back pain relief.[14]
- Lower back pain may be caused by constipation. High fiber foods, including fruits and vegetables, can help alleviate constipation and get you back on track.
- Make sure you're drinking at least 8 ounces of water a day, since dehydration can also play a role in lower back pain.
- Avoid processed sugar, aspartame, refined grains, caffeinated beverages (particularly sodas), and alcohol.
- Address any sleep problems you have. Trouble falling asleep or staying asleep often goes hand-in-hand with chronic lower back pain. Often a few simple tweaks to your nighttime habits can improve your sleep quality.[15]
- Turn off electronics a couple of hours before bed, and don't watch television in bed before going to sleep. If you can't fall asleep in silence, play relaxing music or run a fan for white noise in the background.
- Avoid caffeine, alcohol, and spicy foods several hours before bedtime. These substances can disrupt your sleep patterns. If you find you can't go to sleep after 20 or 30 minutes, get up and do something and then try again, rather than laying in bed tossing and turning.
- If simple changes don't do anything to change your sleep patterns, see a doctor who specializes in treating sleep disorders. There are non-habit-forming prescription sleep medications that may help you.[16]
- Get a new mattress. If you find your lower back frequently hurts when you first wake up in the morning, your mattress may be the culprit. If your mattress is sagging, or if it's more than 7 years old, it might be time to look for a replacement.[17]
- If a new mattress won't fit in your budget, consider investing in a mattress pad or topper. These may help make your bed more comfortable by adding extra padding to the top.
- You may also be able to remedy the effects of a poor mattress by sleeping in a different position. Try sleeping on your side with a pillow between your knees to keep your spine in alignment.
- Stop smoking. Smoking decreases the oxygen reaching your tissues, which can cause stiffness and pain. Smokers also have a higher incidence spinal problems such as spinal stenosis, a painful condition where the spinal canal is not large enough for the spinal cord.[18]
- If you are a smoker and want to quit, talk to your doctor and make a plan. Seeking support from family and friends will increase your chances of success. In the U.S., you can also call the national quit line at 1-800-QUIT-NOW.
- Take steps to decrease stress. Stress can increase tension in your back, leading to lower back pain. While you may not be able to do anything about the aspects of your life that cause stress, you can develop better ways of handling stress. Consider adding low impact exercise to your daily routine, listening to relaxing music, or simply getting out in nature.[19]
- Mindfulness meditation and journaling can help people deal with issues in their lives. You might also take up a relaxing hobby, such as coloring, crochet, or needlepoint.
- Some medications, including beta blockers and statins, can cause leg and hip aches. Talk to your doctor if you think your medication may be contributing to your lower back problems.
- If you enjoy the mental and physical benefits of stretches such as child's pose and cat-cow, you might want to try a yoga class. There are typically many different classes available, for all ages and fitness levels. You don't have to be thin or super flexible to start yoga, nor do you have to be any particular age.[20]
- Use massage chair pads to reduce stress and lower back pain.[21]
- If your lower back pain persists for more than a couple of weeks, or gets worse, see a doctor immediately. The pain could be a symptom of a more serious problem.
EditRelated wikiHows EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Comb an Afro Posted: 03 Jun 2018 05:00 PM PDT Caring for your afro is easy, as long as you use the right products and treat it with care! Before you style your afro, you want to detangle it properly. It is best to detangle hair when it is wet, and you can apply leave-in conditioner and natural oils to keep your hair hydrated. Comb through your hair in small sections, and twist or braid each section as you go. Once your hair is combed, grab a pick and comb through it from root to tip. Pat down your afro to create a beautifully round shape. With some patience and practice, your afro will look great! EditRemoving Tangles - Detangle your hair when it is wet to avoid damages. Combing your afro when it is dry can be quite damaging to the follicle, and may result in breakage. To protect it as best as you can, comb your hair right after you shower or spray water over your head before you comb.
- Apply leave-in conditioner to your hair. When detangling your afro, you want to keep it as hydrated and moisturized as possible to prevent breakage. For best results, generously apply leave-in conditioner to all of your hair.[1]
- The conditioner acts as a lubricant, so your comb can easily glide through your hair.
- If you do not have a leave-in conditioner, then wet your hair and apply regular conditioner. Use a wide-toothed comb through your hair with the conditioner in. Then, rinse out the conditioner.
- Run a natural oil through your hair to keep it hydrated and healthy. In addition to leave-in conditioner, you can apply a natural oil like coconut, olive, almond, or jojoba oil before you comb your hair. The oil saturates the hair follicle, which acts as a shield against breakage. Rub a quarter-sized amount of oil in your hands, then run it through your hair from root to tip. Use more oil as needed so all of your hair is thoroughly saturated.[2]
- You can experiment with the type of oil you use until you find one you like best.
- In addition, you can combine oils for a perfect hair repairing cocktail.
- Divide your hair into 4-8 sections so it is easier to detangle. Combing your hair 1 section at a time makes the task seem less overwhelming and ensures you detangle all of your hair. To do this, separate your top hair from the back, and section off the remaining hair from left to right. Then, you can continue to separate these sections into smaller, manageable chunks based on the length and thickness of your hair. Secure each section using hair clips.[3]
- You can use plastic hair clamps or duck bill clips, for example.
- Comb through your hair with your fingers to get rid of major tangles. Separate each strand with your fingers to gently get rid of knots before you use a comb. This helps avoid major breakage and damage to your ends.[4]
- Using your fingers to comb your hair makes it easier to use a pick later on.
- Select a wide-tooth pick or comb to separate each strand. After you've combed through your hair with your fingers, run a comb through your hair to untangle it. Comb from root to tip, starting with your first section of hair. Wide-tooth combs or picks work best with afros because they brush through your hair with the least damage possible.[5]
- In addition, using combs help remove stray hairs.
- You may also use a denman brush to separate the strands, but only if the afro has already been detangled with a comb.
- Twist or braid each section after you finish combing it. To keep your hair tangle-free, hold the end of your hair and twist in a clockwise motion. Then, secure the end with a clip or elastic band. Do this after you finish untangling each section of hair, and you can keep your hair out of the way as you untangle the rest as well.[6]
- In addition, you can braid your hair. Divide your hair into 3 sections, and hold the left side with your left hand and the right side with your right hand. Cross the left section over the middle section, then cross the right section over the middle section to make your braid. Then, take the middle section and cross it over the left side. Repeat this until you reach the end of your hair, then secure your braid.[7]
- You may also try a 2 strand twist. Divide the hair into 2 sections and cross the right section over the left section all the way to the end. You may add a hair clip if desired, but it may not be necessary to hold the twist together.
- Repeat for each section of your hair. Once you finish 1 section of hair, unclip another section and start to untangle that 1. Take your time as you comb your hair so you can protect it as much as possible.
- When you finish, you can either create hairstyles like braids or curls instead of an afro, if you'd like.
EditShaping Your Afro - Unclip all of your hair if you are styling a small afro. When styling short afro looks, you can easily pick it all out together. To do this, unclip or untie your hair, and run your fingers through it gently to create your basic shape.
- Pick out your hair in sections if you have longer hair. If your hair is longer than or so, you may find it easier to pick out your hair in smaller sections. To do this, simply leave your hair in its twist or braid and pick 1 section at a time. Start in the back and work your way towards the front to keep your shape consistent. [8]
- Apply shea butter to your hair if you want to prevent breakage. If you have longer hair, you may want to apply another conditioning product before you pick out your hair. This keeps the follicle protected as you create your hairstyle. Scoop up a quarter-sized amount of shea butter, and rub it between both of your palms. Then, run your hands on either side of your hair to evenly coat it.[9]
- You can also run your fingers through your hair to get it in between each section.
- Place your pick at your scalp to lift your hair at the roots. When picking your hair, you want to lift the hair starting at the root. This will elongate the hair. Insert the pick into your hairline as close to your roots as you can.[10]
- Remove your pick from your hair when you get to the ends. It is important to avoid damaging the ends of your hair. To prevent this, move the pick out of your afro when you reach the end of your hair, rather than pulling it all the way through.[11]
- This also provides ample definition and volume, so you can get the best shape possible.
- Continue picking the top, back, and both sides of your head. For short hairstyles, start at the top of your head and work your way around both sides. If you are picking your hair in sections, it can be helpful to work your way from back to front. Repeat the same movements across all of your hair to create the shape of your afro.
- Pat the ends of your hair with your hands to round off your shape. After you've picked through all of your hair, pat the outside of your hair gently to create your shape and hide stray pieces of hair. Move your hands back and forth repetitively to shape all sides of your afro. You can start at the top and work your way around from either side. Don't forget to pat the back![12]
- Pat down the same area multiple times if that helps create your perfect shaped fro.
- Look for any areas that are not uniform with the rest. Inspect your afro in the mirror, and make sure your shape is perfect. If there are any spots that are not even with the rest, run your pick through your hair and pat it back down.[13]
- Continue this until you are satisfied with the look of your afro!
EditThings You'll Need - Leave-in conditioner
- Natural oil
- Wide-toothed comb
- Clips or elastic ties
EditRelated wikiHows - After you comb through your hair, dust off your shoulders and face. Afros shed a lot!
- If you don't want to pick your hair after you comb through it, wrap it in a silk scarf before you go to bed. This protects your hair as your sleep, and it also keeps it tangle-free.
EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Start an Organic Garden Posted: 03 Jun 2018 09:00 AM PDT Organic gardeners grow healthy, high-quality foods and flowers without using any synthetic chemicals. Organic methods are healthier, better for the environment and wildlife, and are less expensive because there are no chemical fertilizers, pesticides or herbicides to buy. All of this is accomplished by working with nature, instead of against it. Best of all, you can be an organic gardener with only a few square feet of sunny space for your garden. Done right, established organic gardens can be easy to maintain. EditCreating Your Garden Site - Get started early. Get a jump on your gardening effort at any time of year by choosing a site for the garden, buying containers for a container garden, planting seedlings, building garden boxes, and making compost for your garden.
- Choose a small site for your organic garden. Think small, especially at first. Find a spot in your yard that gets at least 6 hours of sun a day.[1] A well-maintained garden can furnish all of the fresh vegetables that one person will eat.
- Even a window box or a few containers can be a starter garden.
- Think about using your lawn as a garden. A pristine lawn is a lot of work and, depending on your climate, may require a lot of fertilizer and water to keep green. It's also a mono-culture that is difficult to maintain. At the very least, consider letting clover and other plants in, and don't panic if a few weeds spring up. Consider planting something besides lawn or making your lawn smaller, especially in arid climates.
- Consider a container garden. Try growing in pots, boxes, or buckets on a patio. Even growing herbs in one of your south-facing windows to garnish your favorite dishes and soups is great fun.[2]
- Even if you don't have a sunny backyard or patio, you may be able to grow parsley, mints, garlic/green onions, chives, or even small tomatoes this way.
- buckets can be easily converted to gardening containers by adding a layer of pebbles to the bottom and drilling 3 or 4 holes on the bottom for drainage.[3]
EditMaking Organic Soil - Make a compost pile. Compost is the main ingredient for developing rich organic soil. You can use almost any kind of organic material to make compost that will enrich your soil, but the best things to start with are usually right there in your garden:[4]
- Fallen leaves
- Weeds (preferably before they go to seed)
- Grass clippings
- Old fruit and vegetable trimmings
- Don't use anything containing oil, fat, meat, grease, feces, dairy, or wood chips.[5]
- Test the pH of your soil. Test the pH of your soil by buying pH test strips from a garden store. Stir a handful of soil with lukewarm distilled water until it's the consistency of a milkshake, then dip the pH test strip in. Hold it there for 20-30 seconds, then compare the strip to the test kit's key.
- The pH (acidity versus alkalinity) of your soil should be somewhere between 5.5 to 7.0 for plants to thrive.[6]
- If your soil is too acidic (below 5.5), buy dolomite or quick lime to add to the soil, then retest.
- If your soil is too alkaline (above 7.0), add more organic matter, like peat moss or compost, then test the soil again.
- Measure your soil's drainage. Dig a hole in your garden or container wide. Fill the hole with water and wait 24 hours. Then, fill the hole with water again and measure how fast the water drops with a tape measure. The ideal rate is per hour.[7]
- Adding a few cups of compost or peat moss will help soil that drains too fast and soil that drains too slow.
- For a less scientific test, moisten your soil and grab a handful of it. The soil should hold together, but fall apart when you poke it with a finger. If your soil holds its shape or falls apart without a poke, add more organic matter (compost or peat moss) to improve its drainage.
- Add organic soil from your compost heap. The key to organic agriculture is great soil. Add as much organic material to your soil as you can, preferably from your compost heap. Soil that has been built up with plenty of organic matter is good for your garden for a lot of reasons:[8]
- It will nourish your plants without chemical fertilizers.
- It is easier to get shovels into—and weeds out of—enriched soil that isn't packed hard.
- It is softer, so plant roots can penetrate more easily and deeply.
- It will help water and air spend the right amount of time in contact with roots. Clay soils can be heavy and will stay wet for a long time. Sandy soils can drain water too quickly. Compost mitigates both conditions.
EditPlanting and Maintaining Your Garden - Choose plants for your organic garden. Think about what you like to eat and how often you want to eat it. Plants like tomatoes, peppers, and squash will keep producing all year long, while vegetables like carrots and corn will only produce once. Buy seedlings from a garden store or farmer's market.[9]
- Be sure to buy seedlings that haven't bloomed yet, and make sure to ask if they've been treated with chemicals. To be a true organic garden, your plants should be completely free of chemical fertilizers and pesticides.
- Plant your seedlings in full sun after the last frost. Plant seedlings into your organic, compost-rich soil and set them in areas where they'll receive full sun: at least 6 hours a day.[10]
- Plant thickly to prevent weed growth. Companion plantings can fill in spaces in vegetable gardens, too, and will help you make the most of a small space. Spaces that are planted thickly enough will discourage weeds from growing between plants that you want.
- Mulch areas around plants deep. Organic mulches, including bark, wood chips, and grass clippings, gradually break down and enrich the soil.[11]
- In the meantime, they control weeds, help to moderate soil temperatures, and slow evaporation, meaning that you can water less.
- Water your garden in the morning. Water in the morning, when the temperature is cool and there's less risk of evaporation, which will deprive your plants of water.
- Watering in the evening isn't ideal, as it keeps your plants wet overnight and encourages mildew. It's still preferable to watering in the middle of the day, though.[12]
- Weed your garden every few weeks. Regularly taking off the green portions of weeds will deprive them of the nourishment they need to continue growing. Weeds are any plant you don't want growing in an area, and may include invasive ornamental or productive plants, such as ivy and mint.[13]
- Use a hoe and keep it sharp. Try a Dutch hoe or scuffle hoe instead of a conventional gooseneck style hoe. Hoe each area frequently enough to keep green weeds down.
- Hand weed to remove the roots of perennial weeds that grow back. Also hand weed carefully around established plants, to avoid uprooting the plants you want.
- Try heat to control weeds in cracks, in the form of steam, a heat gun, boiling water, or even a small blowtorch, carefully applied.
- Attract helpful creatures by adding seeds, compost, or flowers. Many creatures can help your garden. Arrange the conditions of your garden to encourage them by:
- Putting out seed for birds[14]
- Adding compost to your soil to attract worms[15]
- Planting alyssum, sunflowers, lemon balm, and parsley to invite beneficial insects[16]
- The key to pest and weed control is to act early and often and keep them from becoming a problem.
- You can use almost any kind of organic material to make compost that will enrich your soil, but try to avoid materials that have been treated with chemicals, like grass clippings which have been sprayed with herbicides and pesticides.
- You can also add leaves and grass clippings directly to your garden as a weed-suppressing mulch, which will enrich the soil.
- Make your planting beds small enough that you can reach the whole thing without stepping on your plants.
- Aphids (tiny soft-bodied crawling insects that multiply in the spring and early summer) can be removed from your plants with a strong stream of water.
- Try the square foot gardening method! You can grow more with less space, you don't need to worry very much about soil, and it reduces weeds.
- Organic gardening differs from conventional gardening because it does not rely on synthetic fertilizers or pesticides. Instead, it relies on healthy soil, careful variety selection, and physical barriers (such as mulch and hand-removal of insects.)
- You don't really need compost bins or tumblers; just pile up your material and wait for it to decompose. If you want to speed things up, "turn" the pile every once in a while to mix it up and incorporate air.
- If insects attack your plants, the best way to control them is to pick them off by hand. Practice crop rotation, permaculture methods and companion planting. These systems can greatly reduce pests, and in some cases render them non-existent.
- Try IPM (Integrated Pest Management); it's an effective way of handling pests. http://www.epa.gov/opp00001/factsheets/ipm.htm
- Don't ever use bark mulch. It might look good, but it robs nitrogen from the soil as it rots, and will keep almost anything from growing well. It also attracts termites.
- Don't use the following for your compost pile, even if it's organic:
- No meat, flesh, bones or fat of any kind.
- No oil or grease.
- Avoid large amounts of watery fruits or vegetables such as tomatoes, oranges, cucumbers, melons, prepared foods, etc. (press, drain, to dry them some if you want to use them).
- No feces (poop) from any animal that eats meat, especially from dogs or cats (people too).
- If your house ever had lead paint, lead might be in the soil. Lead leaches out of weathered paint for many years and remains in the soil. Never plant fruit, veggies, herbs, or fruit-bearing trees in the soil next to your house if you know—or suspect—that it was painted with lead-based paint.[17]
EditRelated wikiHows EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
Nenhum comentário:
Postar um comentário