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Simple exercises to take care of back pain are discussed on atbsnr.com and their video is included on youtube.com Read and watch. These cant be discussed in words fully.
Snake gourd, bottle gourd are beggies of choice for this condition. But most important is essential fats. Omega-3 fats have been noted to help here.
Massage by Mahanarayan Oil gives a relief for 2-3 days. 2 cups water, add 1/2 tsp ginger powder, 1/4 tsp turmeric and boil till it becomes 1 cup. add 1-2 tsp castor oil when luke warm and drink it once a day. Drink the decoction two more times a day, without castor oil. At bedtime, the decoction may be made by taking 1 cup milk, 1 cup water instead of two cup water. Some more herbal remedies and exercises are mentioned at http://health.groups.yahoo.com/group/ayurvedaonline/message/2829 http://health.groups.yahoo.com/group/ayurvedaonline/message/3454
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