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Spine Health Care, London (2026)

05/01/2026

Migraine Starting The UnderTheTongue Salt Hack to Stop Pain Fast

05/01/2026

One-Legged King Pigeon Pose
Just 10 minutes a day can relax tight hips, lengthen hip flexors, and prepare for deeper backbends. 🧘‍♂️
Stick with it and feel the ease in walking, sitting, and standing. 🌿💪

04/01/2026

Did you know 《You May Know》

This yoga pose is known for its ability to stretch the spine and strengthen the back muscles. It can also help improve posture and increase flexibility in the torso. When performed correctly, this pose gently opens the chest and abdomen. Remember to listen to your body and avoid pushing yourself too far. Enjoy the benefits of this rejuvenating pose 🙏

04/01/2026

🤕 STOMACH PAIN RELIEF – FULL TIPS & HOME REMEDIES

🔍 COMMON CAUSES OF STOMACH PAIN

Digestive Causes

Gas & bloating

Acidity / acid reflux

Indigestion

Constipation

Food poisoning

Spicy or oily food

Other Causes

Stress & anxiety

Dehydration

Irregular eating

Gastritis

Ulcers (in severe cases)

---

⚠️ TYPES OF STOMACH PAIN

Burning pain → acidity

Cramping pain → gas / constipation

Sharp pain → infection / ulcer (needs doctor)

Upper stomach pain → gastritis / acidity

Lower stomach pain → gas / bowel issues

---

🏠 BEST HOME REMEDIES FOR STOMACH PAIN

1️⃣ Warm Water

Sip warm water slowly
✅ Improves digestion, reduces cramps

---

2️⃣ Ginger (Most Effective)

Ginger tea or small piece with warm water
✅ Relieves gas, nausea, indigestion

---

3️⃣ Ajwain (Carom Seeds)

½ tsp ajwain + warm water
✅ Instant gas relief

---

4️⃣ Jeera (Cumin Water)

Boil 1 tsp jeera in water
✅ Reduces bloating & acidity

---

5️⃣ Hing (Asafoetida)

Mix a pinch in warm water
✅ Powerful anti-gas remedy

---

6️⃣ Banana

Easy to digest
✅ Helps acidity & loose motion

---

7️⃣ Curd / Yogurt

Good bacteria for gut
✅ Improves digestion

---

8️⃣ Peppermint / Mint Tea

Calms stomach muscles
✅ Relieves cramps & gas

---

9️⃣ Fennel Seeds (Saunf)

Chew after meals
✅ Prevents bloating

---

🔥 Heat Therapy

Warm heating pad on stomach (10–15 min)
✅ Relaxes muscles

---

🥗 FOOD TIPS FOR FAST RELIEF

Eat This ✔️

Khichdi

Rice & curd

Oats

Boiled vegetables

Coconut water

Papaya

Avoid This ❌

Spicy food

Fried food

Alcohol

Coffee

Soft drinks

Raw onion

🧘‍♂️ SIMPLE EXERCISES FOR GAS & PAIN

Knee to Chest Pose

Lie on back

Pull knees to chest

Hold 30 sec
✅ Releases gas

Deep Breathing

Slow inhale & exhale

5 minutes
✅ Reduces stress-related pain

🕐 DAILY HABITS TO PREVENT STOMACH PAIN

Eat on time

Chew food slowly

Drink water between meals

Avoid lying down immediately after eating

Walk 10 minutes after meals

❌ COMMON MISTAKES

Skipping meals

Overeating

Eating late at night

Too much spicy food

🚨 WHEN TO SEE A DOCTOR

Pain lasting more than 2 days

Severe or sharp pain

Blood in stool or vomit

Fever with stomach pain

Continuous vomiting

💡 FINAL TIP

Most stomach pain is digestive & lifestyle related.
Small daily changes + simple home remedies work better than medicines.

04/01/2026

🤣🤣🤣🤣🤣🤣

04/01/2026

Do these three simple food swaps to start burning belly fat now.

03/01/2026

What would happen if a didnt brush YOUR Teeth

03/01/2026

🧠 SPINE PAIN + NERVOUS SYSTEM (FULL DETAILS) ( PAIN RELIEF TIPS )

🔗 How Spine & Nerves Are Connected

The spine protects the spinal cord

From the spinal cord, nerves go to arms, legs, organs

If the spine is damaged, compressed, or inflamed → nerve pain starts

👉 That’s why spine pain often causes:

Leg pain

Arm pain

Tingling

Numbness

Weakness

---

🦴 PARTS OF THE SPINE & RELATED NERVES

1️⃣ Cervical Spine (Neck – C1 to C7)

Controls:

Neck

Shoulders

Arms

Hands

Pain symptoms:

Neck stiffness

Shoulder pain

Arm tingling

Headaches

---

2️⃣ Thoracic Spine (Upper Back – T1 to T12)

Controls:

Chest

Upper back

Organs

Pain symptoms:

Burning upper back pain

Rib pain

Rare nerve compression

---

3️⃣ Lumbar Spine (Lower Back – L1 to L5)

Controls:

Legs

Feet

Lower body movement

Pain symptoms:

Lower back pain

Sciatica (pain down leg)

Weak legs

Difficulty standing/walking

---

4️⃣ Sacral Spine (S1 to S5)

Controls:

Hips

Pelvic organs

Pain symptoms:

Hip pain

Buttock pain

Severe nerve issues (rare but serious)

---

⚠️ COMMON CAUSES OF SPINE + NERVE PAIN

Mechanical Causes

Poor posture

Long sitting

Heavy lifting

Weak core muscles

Medical Causes

Slip disc / herniated disc

Nerve compression

Sciatica

Spinal stenosis

Arthritis

Injury / accident

Vitamin B12 deficiency

---

🚨 NERVE PAIN SYMPTOMS (IMPORTANT)

If pain includes:

🔥 Burning sensation

⚡ Electric shock feeling

🧊 Numbness

🪡 Pins & needles

🦵 Pain traveling to arms/legs

➡️ It is NERVOUS SYSTEM PAIN, not just muscle pain.

---

🧘‍♂️ SPINE + NERVE PAIN RELIEF EXERCISES

(Do gently • No jerks)

1️⃣ Pelvic Tilt

Strengthens core

Reduces nerve pressure
15 reps

---

2️⃣ Cat–Cow Stretch

Improves spinal fluid movement
15 slow reps

---

3️⃣ Knee to Chest

Releases lumbar nerves
3 holds × 30 sec

---

4️⃣ Cobra Stretch (Disc Friendly)

Reduces disc pressure
6–8 reps

---

5️⃣ Child’s Pose

Calms nerves
1 minute hold

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🪑 POSTURE RULES (VERY IMPORTANT)

Sitting

Spine straight

Shoulders relaxed

Screen at eye level

Break every 30 min

Sleeping

Best: Side sleeping + pillow between knees

Avoid stomach sleeping

Mattress: Medium-firm

---

🧠 NERVOUS SYSTEM HEALING TIPS

Deep breathing (5 min/day)

Good sleep (7–8 hours)

Reduce stress (stress tightens nerves)

Gentle walking (20–30 min)

---

🥗 NUTRITION FOR NERVES & SPINE

Essential Nutrients

Vitamin B12 – nerve repair

Vitamin D + Calcium – bone strength

Magnesium – muscle relaxation

Omega-3 – nerve inflammation

Foods:

Eggs, fish, milk

Nuts, seeds

Green vegetables

Sunlight (morning)

---

❌ AVOID THESE (BIG MISTAKES)

Sudden bending

Heavy lifting

Long sitting

Phone use with bent neck

Self-cracking spine

---

🚑 WHEN TO SEE A DOCTOR (URGENT)

Pain spreading rapidly

Loss of sensation

Weakness in legs/arms

Balance problems

Bladder or bowel issues (EMERGENCY)

---

💡 FINAL ADVICE

Spine pain + nerve pain takes time, but:

Correct posture

Daily gentle exercises

Proper nutrition

Stress control

👉 Together can heal naturally in most cases.

03/01/2026

How many cups of coffee does it take to stop your heart

03/01/2026

Holding Your Farts How Your Body Reabsorbs Gas and Releases It Through Your Breath

03/01/2026

🧘‍♂️ Back Pain Relief Exercises (10–15 minutes)

1️⃣ Cat–Cow Stretch (Spine Mobility)
Get on all fours
Inhale → arch your back (look up)
Exhale → round your spine (chin to chest)
10–15 slow reps
✅ Reduces stiffness, improves spinal movement

2️⃣ Knee-to-Chest Stretch (Lower Back)
Lie on your back
Pull one knee to chest, then both
Hold 20–30 seconds
Repeat 3 times
✅ Relieves lower back tightness

3️⃣ Child’s Pose
Kneel down, sit back on heels
Stretch arms forward, forehead down
Hold 30–60 seconds
✅ Deep relaxation for spine & hips

4️⃣ Pelvic Tilt
Lie on your back, knees bent
Tighten abs → press lower back into floor
Hold 5 seconds
10–15 reps
✅ Strengthens core, supports spine

5️⃣ Cobra Stretch (Back Extension)
Lie face down
Push chest up with hands (hips stay down)
Hold 15–20 seconds
5–8 reps
✅ Helpful for disc-related & sitting pain

6️⃣ Glute Bridge
Lie on back, knees bent
Lift hips, squeeze glutes
Hold 5 seconds
10–12 reps
✅ Reduces pressure on lower back
🏃‍♂️ Daily Back Pain Relief Tips
✅ Do This
Walk 15–30 min daily
Sit straight (screen at eye level)
Sleep on side with pillow between knees
Use hot pack (muscle tightness)
Light stretching morning & night

❌ Avoid This
Long sitting without breaks
Heavy lifting with bent back
Soft mattress
Sudden twisting movements

🥗 Extra Support
Stay hydrated 💧
Add calcium + vitamin D foods
Maintain healthy weight
Manage stress (tension = pain)

⚠️ When to See a Doctor
Pain lasting >2 weeks
Pain going down legs (sciatica)
Numbness or weakness
Severe or sudden pain

03/01/2026

🧠 LOWER BACK PAIN – FULL DETAILS & RELIEF GUIDE

🔍 What Is Lower Back Pain?

Lower back pain happens in the lumbar spine area (L1–L5).
It can be:

Acute (few days–weeks)

Chronic (more than 3 months)

⚠️ Common Causes of Lower Back Pain

Physical Causes

Long sitting (mobile, laptop, driving)

Wrong posture

Weak core & glute muscles

Heavy lifting

Sudden twisting

Muscle strain or spasm

Medical Causes

Disc bulge / slip disc

Sciatica (nerve pressure)

Arthritis

Poor mattress

Vitamin D or calcium deficiency

🧘‍♂️ BEST LOWER BACK PAIN RELIEF EXERCISES

(Do slowly • Stop if pain increases)

1️⃣ Knee to Chest Stretch

Lie on back

Pull one knee → then both knees

Hold 20–30 sec

3–4 reps ✅ Releases tight lumbar muscles

2️⃣ Pelvic Tilt (MOST IMPORTANT)

Lie on back, knees bent

Tighten abs, press lower back into floor

Hold 5 sec

15 reps ✅ Strengthens core & supports spine

3️⃣ Cat–Cow Stretch

All fours position

Arch → Round spine

15 slow reps ✅ Improves spine flexibility

4️⃣ Cobra Stretch

Lie face down

Push chest up using hands

Keep hips on floor

Hold 15 sec

6–8 reps ✅ Reduces disc pressure

5️⃣ Child’s Pose

Sit on heels

Arms stretched forward

Hold 1 minute ✅ Deep muscle relaxation

6️⃣ Glute Bridge

Lie on back

Lift hips, squeeze glutes

Hold 5 sec

12 reps ✅ Removes stress from lower back

🕐 DAILY ROUTINE FOR FAST RELIEF

🌅 Morning (5–7 min)

Cat–Cow

Pelvic Tilt

Knee to Chest

🌙 Night (5–10 min)

Child’s Pose

Cobra Stretch

Hot water bag (15 min)

🪑 POSTURE & LIFESTYLE TIPS

Sitting

Feet flat on floor

Back straight, shoulders relaxed

Screen at eye level

Break every 30 minutes

Sleeping

Best: Side sleeping with pillow between knees

Avoid: Sleeping on stomach

Mattress: Medium-firm

🔥 HOT vs ❄️ COLD THERAPY

Hot pack → muscle stiffness

Cold pack → swelling / injury (first 48 hrs)

🥗 FOOD & NUTRITION FOR BACK HEALTH

Calcium: milk, curd, almonds

Vitamin D: sunlight, eggs

Magnesium: bananas, spinach

Water: 2.5–3 liters/day

❌ WHAT TO AVOID

Sudden bending

Heavy lifting

Long sitting without movement

Soft sofa or mattress

🚨 WHEN TO SEE A DOCTOR

Pain lasts more than 2 weeks

Pain goes down legs

Numbness / tingling

Difficulty walking

Loss of bladder control (EMERGENCY)

💡 PRO TIP

Consistency is the key.
Small daily exercises work better than intense workouts.

Spine Health Care

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