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Lower-Back Exercises

A. Lie flat on your back. Hug your knees to your chest and at the same time, bring your chin to your chest. Repeat twice, holding for 15 seconds each.

B. Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.

C. Lie facedown, arms extended overhead, palms on floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Hold for 10 seconds and slowly return to start. Repeat with left arm and right leg, alternating 10 times. Gradually build up to 20 times.

D. Lie facedown, arms at your side and place heels under couch. Slowly raise chest off the floor as high as you comfortably can. Hold for 2 seconds and return to start. Gradually increase to 20 times.

Strong lower-back muscles and abdominals work together in maintaining a pain-free and healthy back. These exercises will help strengthen the muscles of the lower back, but it is important that you begin your exercises slowly and increase levels gradually. Always begin any exercise program with stretching. Talk to your doctor before attempting any exercises, especially if you are already experiencing back pain.

(Source: National Capital YMCA of Washington, D.C.)

Effective, All Natural Relief From Lower Back Pain

Comfrey Root Tincture

Our bestseller . Made from fresh, wildcrafted comfrey roots. Comfrey is one of nature's greatest medicinal herbs. It soothes and heals inflamed tissues, and it helps reduce swelling, and pain in a most remarkable way. Comfrey is also used for bruises, dislocations and sprains. Rub a few drops in for relief of pain and inflammation.

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Sciatica Pain Formula

Sciatica Pain Formula, a blend of herbs and oils specially formulated to help relieve sciatica pain. Sciatica Pain Formula helps soothe and heal inflamed tissues, helping bring relief from sciatica pain and discomfort. Satisfied customers have made this one of our bestsellers.

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St. John's Wort Oil

St. John's Wort Oil is an effective massage oil for relief of sciatica, arthritis and back pain. It is also an effective remedy for glandular swellings, and for minor burns and contusions.