INPUT ARTICLE: Article: While you might think that rest is good for your back, too much rest is bad for chronic pain. Your muscles and joints will stiffen up and you’ll be more susceptible to injuries. Get 30 minutes of physical activity every day to keep your back loose and strong.  Do light activities like walking when your back is acting up. Low-impact activities like swimming or biking are very good for your joints. Do not do lifting or weight training exercises while your back hurts without your doctor’s approval. every day to keep it loose. Chronic back pain is sometimes from tight muscles and knots. Start doing a stretching regimen every day and focus on activities to loosen up your back. Over time, this can alleviate your pain and discomfort.  Start with simple stretches like bending down to touch your toes. Hold the position for 10-20 seconds and then come back up slowly. Repeat this stretch 3-5 times every day. Rotate your hips to loosen up your lower back. Stand with your feet shoulder-width apart and place your hands on your hips. Rotate your hips in one direction 10-20 times, then switch to the other side. Some more complicated yoga stretches also release your back. When you feel comfortable doing basic stretches, try doing some yoga videos for more advanced stretches. Stretching your legs also helps your back because these muscle groups are all connected. Loosen up your hamstrings and quads as well. This exercise stretches and strengthens your back at the same time. Lay on your back and bend your knees while keeping your feet planted on the floor. Then slowly roll both your knees from one side to the other. Repeat this motion 10 times, then take a break and do 2 more sets.  If you have a yoga mat, use it for this exercise. Otherwise, work out on an area rug or carpet so you don’t hurt your back. Your back might be too tight to reach your knees all the way to the floor. Don’t force yourself to go further than you can. Stop wherever you feel comfortable. A bridge is a more advanced back-strengthening exercise. Lay on your back and bend your knees up towards your chest. Plant your feet on the floor a few inches from your buttocks. Raise your hips up as high as you can and hold that position for 10 seconds. Lower it slowly and repeat the exercise 5-10 times. When you get better at this exercise, you can do different variants. Hold the position for longer or do more reps. Strong abdominal muscles help support your back as well. Include core workouts into your exercise regimen so your torso is balanced and well-supported. Try to do an abdominal exercise 3-5 days per week to keep your core strong.   Sit-ups are the most common core workout, and they’re easy to do at home. Lay on your back and bend your knees so your heels are a few inches from your hips. Place your arms across your chest and bend up to bring your head towards your knees. Try to do 3 sets of 20 sit-ups. Some others are leg lifts, mountain climbers, planks, and bicycle kicks. They all train your core from different angles. Try doing 1 or 2 different core workouts in each of your exercise sessions.

SUMMARY: Get some physical exercise every day to strengthen your back. Stretch your back Do knee rolls for an easy back-strengthening exercise. Practice a bridge exercise to strengthen your lower back. Work your core as well so your body is balanced.

INPUT ARTICLE: Article: It is important to see your physician about abnormal uterine bleeding no matter what. However, if you wish to try some natural treatments to stop the abnormal bleeding, then make sure that your physician is aware of what you are doing. Keep in mind that even though a medicine is natural, it can still cause side effects and interact with prescription medications. "Natural" does not always mean "safe." There are some combination herbal products that may help to stop abnormal uterine bleeding. These products attempt to balance out your hormones, but they have not been proven to be effective.  Also, keep in mind that because these products are not as potent as hormones, they may take longer to work. Talk to your physician before you try taking any herbal supplements for abnormal uterine bleeding. Some popular products include:  ProSoothe which contains vitamin B6, chaste tree, wild yam, dandelion, bupleurum, and ginger. Slow Flow which contains vitamins A, C, and K1, bioflavonoids, ginger, cranesbill, periwinkle, yarrow, life root and shepherd’s purse. Progensa 20 which is a bio-identical progesterone cream that also contains evening primrose oil, burdock root, chamomile, ginseng, lavender, and grape seed extract. Taking a liver support product may also help to stop abnormal vaginal bleeding because the liver metabolizes hormones. By supporting your liver, you may be able to achieve hormonal balance naturally and stop the abnormal bleeding. Milk thistle and dandelion root may help to support the liver.   Milk thistle. You can take milk thistle as a capsule, but you should ask your doctor first. Make sure that you follow the manufacturer’s instructions for use as well.  Dandelion root. You can also drink roasted dandelion root tea to support the liver. Make sure that you check with your doctor first. Ginger tea may help to increase anti-inflammatory prostaglandins, which may lead to a reduction in abnormal uterine bleeding.  Try drinking a commercial ginger tea or mince one teaspoon of fresh ginger and steep it in boiled water for about 10 minutes.  Drink three to four cups of ginger tea per day.  You can also add honey and/or lemon as needed. Do not exceed more than four grams of ginger per day, including food sources. Getting enough iron in your diet will not treat abnormal uterine bleeding, but it may help to prevent anemia from blood loss. Eat two servings of iron-rich foods per day such as:  Red meats Beans Dark leafy green vegetables (spinach, chard, mustard greens, and broccoli) Raisins Getting enough Vitamin C will not stop abnormal uterine bleeding, but it may help to support your health by keeping your blood vessels strong. Take 250 to 500 mg of vitamin C every day or just eat more vitamin C-rich foods such as:  Oranges Grapefruit Strawberries Peppers Cantaloupe Bio-identical hormones are man-made hormones that are supposed to match natural human hormones on a chemical and molecular level. They may be made from either animal hormones that have been altered using chemicals or they may be 100% synthetic hormones. Bio-identical hormones are not as potent as commonly prescribed hormones, but may have fewer side effects.  You still need a prescription for bio-identical hormones, so talk to your doctor if you are interested in this option. Bio-identical hormones are not regulated by the FDA. While they may contain FDA-approved ingredients, the final product has not been approved by the FDA. They have not been proven to be safe or effective. Be particularly wary of compounded hormones. Depending on where there are compounded, you may not even be sure how much hormone or what hormone you are receiving.

SUMMARY:
Tell your physician about any alternative therapies you are using. Consider combination herbal products. Look into liver support products. Drink ginger tea. Increase your iron intake. Take a vitamin C supplement. Use bio-identical hormone treatments with extreme caution.