Tag Archives: Relieve

Cold Therapy (Cryotherapy) To Relieve Back Muscle Pain

Everybody who suffers from back muscle pain could warm up to the notion of soothing sore, painful muscles with heat.

Even if ice temporarily feels bad, keep in mind that it could do wonders for back muscle pain, especially when you have ‘burning pains’ or marked inflammation. Ice also alleviates certain types of chronic back pain, especially for individuals with irritation of the nerve root. Most therapists who suggest using ice will advise you to apply it right away after you’ve strained a muscle on your back. After the first 24 hours to 48 hours, don’t stop. Use this method on a regular basis as long as there are contractions that continue to cause the pain in your back muscle.

The simplest and easiest way to perform cold therapy at home is to have a packet of frozen ice. Cover it with a damp tea towel and place it on the area that is aching for over 20 minutes. While doing this, you must check the skin condition throughout. Reminder: Don’t lie on the ice packs; the pressure can give you an ice burn.

Why Ice For Pain in Back Muscle?

Cold, like heat, could counteract irritant, so you have the tendency to feel the cold not the pain. Furthermore, when ice is applied in a long period of time, it numbs all sensation.

Cold minimizes bruising and swelling, and slows down nerve conduction, which consequently slows down the pain signals that passes through your body.

Ice or any cold object shocks a muscle contraction into relaxing. They reduce tenderness from muscle damage, which alleviate back muscle pain and could end the pain spasm cycle.

How to Use Ice

Normally, patients used an interval of 5 minutes ice application. 5 minutes on, 5 minutes off, 5 minutes on technique. A total of 10 minutes application is repeated every 2 hours.

Patients under the supervision of a physiotherapist or medical doctor usually apply ice for ten to twenty minutes at a time and done two to three times a day.

What to do?

If you are using ice to minimize the inflammation and swelling of a newly acquired back muscle pain, perform ice cube application covered by a plastic bag up to ten to fifteen minutes at a time, application should have an interval for at least 2 hours for the first 36 hours.

• If you are using ice to cure chronic muscle spasm, you can apply an ice bag for ten to fifteen minutes and must be performed two or three times each day.
• Instead of ice massage, go for an ice pack. To perform this, a company and a paper cup is needed. Fill water in the paper cup and freeze it. After that, tear off 1 inch at the top of the cup and let somebody massage the affected area. The massage should be in a circular motion and always moving towards the heart. Let him/her massage you for 15 minutes

Reminder: With ice application method, risk of ice burn and even frostbite might be encountered
so never apply ice directly on the skin except somebody is continuously moving the ice from an area to another.

If you are going to use the ice application, always cover them with a cloth or place them in a bag. If your skin turns red, white or numb, that is a warning that you must discontinue application

If you have arthritis or another medical condition as well as your back muscle pain, don’t use ice unless it is recommended by a specialist.

Are you bothered by your joint and muscle pain and tired of searching for the best relief for joint pain? If you focused into your modified requirements with full guidance you will acquire bundles of other intervention and learn the things to do for joint pain relief

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Yoga For Back Pain – 3 Easy to Do Yoga Exercises to Relieve Back Pain

Is your back hurting you? Does it feel stiff, sore and tender to touch? If you sit or stand for lengthy periods, do you cringe and hold your lower back when you change positions? Maybe you experience shooting pains down one side of your legs and hobble when you walk.

If you have ever suffered from back pain, you will know how painful and debilitating it is. You can go for months without any pain when ping…you bend over and your back “locks” and you are not able to stand up straight.

Back pain is the second most common cause of long term sickness in the UK after stress. The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress. About 150 million working days a year are lost in the UK because of lower back pain. Figures like these make dismal reading, especially if you suffer from back pain.

Prevention is better than cure. If you know you are prone to back ache and back pain, then it is essential you take time to care for your back. The practice of yoga can be used to help ease pain and chronic pain.
A regular yoga exercise program will help you to develop strength and tone in your body and improve flexibility in your spine.

If you suffer from back pain, please consult your doctor before starting a new exercise program. Always listen to your body and be gentle as you move through the stretches.

3 Easy to do Yoga Exercises to Relieve Back Pain

1. The cat pose. Imagine how gracefully and elegantly a cat moves and stretches its body. As you practice this pose imagine you are a cat. Sit on the floor on your knees with your hands flat on the floor. Your body makes the shape of a table. Make sure your hands and knees support you firmly, so your hands are in line with your shoulders and knees in line with your hips. Make sure your back is flat and not rounded. Breathe in and arch your back, as you breathe out, drop your head forward so that it is resting between your arms. Breathe in and raise your chin. As you do so, you back will curve inwards. Take three – five deep breaths in this position then repeat the sequence 3 – 5 times. Take time to move gracefully through the pose. Relax and return to a flat back.

2. Hug your knees to your chest. Laying comfortably on your back either on your mat or your bed; gently raise your knees and clasp your hands around them then hug your knees to your chest. Relax your shoulders as you gently rock and massage your lower spine on the mat. Do whatever feels natural for you, maybe making small circular movements or rolling up and down (like a rocking horse) along your spine. Gradually relax as you release your arms and return your legs to the mat/bed.

3. The child pose. Resting in the child pose relaxes the whole body; it eases the lower back muscles and stretches the whole of your back. Resting on your mat or your bed, kneel with your buttocks resting on your heels. Bend at the hips and allow your stomach to relax on your thighs and rest your forehead on the mat. Relax your arms and hands on the floor beside you with your palms up and your fingers pointing towards your feet. If this feels uncomfortable, you can separate your knees and create space for your stomach, you can also place a pillow between your calves and thighs or on your lap. Stay in the pose and gently breath in and out through your nose for 3 – 7 rounds of deep breathing.

If you suffer from lower back pain, regularly practice these three easy yoga exercises. They will help you to ease your back pain, improve flexibility in your spine and strengthen and tone your back muscles. Take it easy and be gentle. Rome wasn’t built in a day.

If you are keen to get the most out of your life, to feel happy, stress-free and successful, then visit http://www.yogainspires.co.uk for more details. Ntathu Allen, Hatha Yoga Teacher works with women who want a richer, more fulfilling life for themselves and their families. She inspires and supports you to take time-out from your busy schedule to release stress and nurture your mind body and soul. To find out more and receive your FREE Special Report – Ten Yoga Postures To Jump-Start Your Day when you sign up for Ntathu’s Free weekly Yoga Newsletter on http://www.yogainspires.co.uk

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Upper Back Pain Exercises That Work – 3 Effective Exercises to Relieve Your Back Pain

Many health conditions can be minimized with the right exercises. To reduce your upper back pain, exercises will need to be light to moderate to ensure you do not cause further damage to your back.

You should also speak with your doctor before beginning an exercise regimen. Your doctor should be able to assist you in finding the perfect exercise regimen to meet your overall needs.

Upper back pain exercises are not difficult and generally should not cause you to be in more pain. By exercising the upper back muscles on a regular basis you are giving them essential flexibility to avoid future pain. In addition to the prevention of back pain you can also reduce existing pain with the right exercises.

Here are some recommended exercises that you should discuss with your doctor:

1. The first exercise is the Pec Stretch. You will need to stand in a doorway for this. Grab onto both sides of the frame and lean forward. You should begin feeling your chest muscles tightening. Hold your position for about 15 seconds and then release. You should do this particular exercise in intervals of three.

2. The second exercise is called Mid Trap Exercise. For this exercise you should lay flat, with your stomach to the ground/floor. You will need a pillow. It should be put under your chest for this exercise. Your hands should be at your sides but outstretched.. Raise your hands slightly into the air until you begin feeling the tension. Essentially you should be squeezing your shoulder blades together. Repeat this for at least 10 times.

3. The final exercise you should consult with your doctor about is the Arm Slides. This is another very simple exercise to do. All you need is a wall for this exercise. You need to stand flush against the wall with your palms facing out. Move your hands slowly but constantly up the wall. Once your hands are over your head you can slowly glide them back down to your sides on the wall. Repeat this at least 10 times.

As you can see, upper back pain exercises are fairly simple. Taking a few minutes a day out of your hectic schedule could prove to be in your best interest if you want to avoid upper back pain. These exercises should be done even on the days that you are not suffering from back pain, to prevent future back pain.

Alvin Hopkinson is a leading researcher in the area of natural remedies and offers back pain solutions. Discover how you can get rid of your back pain using simple remedies that are proven and effective. Visit his blog now for more useful articles such as: Severe Back Pain Treatment





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Relieve Neck Pain

Neck and back pain can have a debilitating effect on someone’s life. No one likes to experience pain however when it occurs the main goal is to make it stop as soon as possible. According to the National Institute of Health Sciences (NIHS) neck pain is the 3rd most common type of pain experienced in the US today. Almost 2/3 of the population will experience some form of neck pain in their lifetime.

Neck pain has several causes and can appear out of the blue. Our neck is an intricate part of the body because it holds up the head as well as protects the spinal column at the most important juncture where it connects to our brain. Because of its positioning the pain that we experience in our neck can be caused from not only the neck itself but the surrounding anatomy as well.

The muscles of the neck connect from the upper back, shoulders, chest and into the face. These muscles help with movement in all directions of the head and posture support. If any of these muscles becomes strained it can cause neck pain. Whiplash is an injury that causes muscle strains and can occur from sports, motor vehicle accidents and falls. Herniated or bulging intervertebral discs are serious trauma to the neck, which can cause acute and severe neck pain. Misalignments in the cervical vertebrae or a pinched nerve can cause neck pain. Disease such as osteoarthritis and degenerative disc disease both affect the severity of neck pain. Bad posture either while standing, sitting or sleeping are very common causes of neck pain. Neck pain can range from a dull ache to an acute pain where you are unable to move your neck. Decreased neck movement, numbness, tingling, shooting pain, dizziness, swelling, and difficulty swallowing are all associated with neck pain. Additionally, headaches and arm, facial, or shoulder pain can all stem from the neck.

Neck pain can be avoided and relieved. Improper posture or support can easily cause the neck to start hurting. Therefore avoid sitting or standing in the same position for too long. Avoid awkward head positions especially if the head is turned or tilted. Always use proper posture, which keeps the curve in your neck and proper alignment of your spine. When sleeping make sure you are using proper support and pillows. Sleeping on the wrong pillow can overtime cause neck pain, decreased range of motion in the neck and muscle spasms. A pillow that is too high or too low will cause misalignments of the spine.

Depending upon the cause of your neck pain will determine the best course of treatment for your neck. Initial at home treatment includes rest, heat or ice, over the counter pain medications, topical pain creams, stretching, or a neck pillow. However, in cases where a doctor is consulted additional treatment maybe recommended. In trauma situations a neck collar will stabilize the neck to take the pressure off of the muscles. Physical therapy such as ultrasound, heat pads, exercises, manipulation, and massage can reduce inflammation and swelling where as a chiropractic physician can realign the spine and relieve pinched nerves. A general physician or orthopedic doctor can prescribe cortisone injections, muscle relaxers, and local anesthetics. Even alternative therapies such as acupuncture and yoga have shown to reduce neck pain.

The one thing you should avoid when neck pain occurs is not doing anything about it. By dismissing neck pain or thinking it will go away on its own, the pain can actually become worse, especially in circumstances of injury or trauma. Neck pain can gradually appear or come on suddenly, so supporting proper posture and strengthening your neck will help to minimize neck pain appearance.

Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. Check out my health website! Everyday Health, Live your Life to the fullest! http://www.universalhealthinfo.com/Relieve_Neck_Pain.html

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Back Pain Exercises That Help Relieve Pain and Discomfort

Exercises are one of the natural ways to get relief from any form of pain and stiffness. Here in this article you will find some highly effective exercises for back pain which will greatly help you to get relief from pain and discomfort associated with back pain.

1. Sides and waist stretching can be done by standing with slightly flexed knees, and placing the right hand behind the head. Then one has to slowly grab and gently pull the right elbow with the left hand. Bending slightly to the left would make one feel a gentle stretch. One has to hold the stretch for 30 seconds, then repeat the exercise at least 3 times and then switch over to the opposite side.

2. Piriformis stretching can be done by sitting on chair and placing the left ankle over right leg just above the knee and leaning forward. The stretch has to be held for 30 seconds, and then one can switch over to the opposite side.

3. Stretching of hamstring muscles can be done by lying flat on the back, and raising the left leg up. One has to grab the leg and try to pull it further upwards, until a gentle pull is felt in the back of thigh or hamstring muscles. The same has to be done with the right leg also.

4. For quadriceps or front of thigh muscle stretching, one has to stand up, bend the knee behind one self, grab the ankle and gently pull the heel towards the buttocks. This has to be done until one feels a gentle pull in the quadriceps. This pull has to be held for 30 seconds, and then one can switch over to the other leg.

5. Back and neck stretching can be done through wall back stretch. For this one has to stand with one’s back against the wall, and try to push or press the small of one’s back, and the region behind the neck against the wall. This stretching has to be done for 30 seconds at a time.

6. To loosen up stiff necks, neck rolling is useful. For this one has to maintain an upright posture while sitting or standing, and then slowly allow the neck to fall forward. While doing so, one has to keep the neck and shoulder relaxed. Then one has to slowly roll the neck to one side and let it drop; after 10 seconds roll the neck to the other side and let it drop. One should remember not to stretch the neck backwards.

Read about natural Back Pain Treatment. Also know useful Home Remedies for Backache. Read natural Premature Ejaculation Treatment to control climax and stay longer.

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Back Pain – Using Reflexology To Relieve The Pain

If you suffer from continuous back pain you will be well aware of how annoying, uncomfortable and restrictive it can be. When you have back pain people treat you differently. They are always saying be careful with this or you should not be lifting anything too heavy. It is like everyone wants to be your nurse. Then, there are all the recommendations that you get from everyone you meet who swears by this treatment or that treatment to help with your back pain.

As back pain affects a lot of people there are many different types of conventional methods to treat the condition. You may have tried a few of or all of these treatments. They may have been successful or some having no effect at all. However, many people who have back pain are turning to alternative methods to relieve their discomfort. Some people have completely stopped using conventional treatments altogether and use alternative methods instead, while some people combine the two treatments together.

As with conventional methods there are many alternative methods available. In this article I will focus on an increasingly popular method called reflexology.

The basis of reflexology (which can also be referred to as reflex zone therapy) is the massaging of the underside or sole of the feet. The reason for this is that with reflexology it is believed that certain points on the sole and toes of the feet or connected to the major organs and bone structures of the body. Each foot is divided up into different sections or zones that are connected to specific organs and bones within the body. It is believed that due to energy imbalances and blockages in the organs the body is more susceptible to illness and infection. By massaging certain points on the feet the idea is to pinpoint where the problems lie and then solve them by helping to re-balance the energy.

When going for a reflexology session you will be given a consultation to assesses your current health and problem. Your feet will be examined and the reflexologist will begin to finger massage certain points on your feet where the problem is believed to originate from.

If you suffer from back pain then the reflexologist will massage the inside edges of your big toes as this is the point on your foot that corresponds to your back. When you do it for the first time you may find the pressure being applied to your feet uncomfortable especially, if they are sensitive. After a while you will become use to it and it will be begin to be more relaxing.

There is no medical evidence that states that reflexology works however, many people who have used it have found that it did relieve their back pain.

Bill Weller has been writing articles for over 2 years on subjects he is passionate about. Why not visit his new website that provides helpful information on finding Laptops under 300 dollars and best laptop brand including other hardware accessories.





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Back Pain Exercises That Help Relieve Pain and Discomfort

Exercises are one of the natural ways to get relief from any form of pain and stiffness. Here in this article you will find some highly effective exercises for back pain which will greatly help you to get relief from pain and discomfort associated with back pain.

1. Sides and waist stretching can be done by standing with slightly flexed knees, and placing the right hand behind the head. Then one has to slowly grab and gently pull the right elbow with the left hand. Bending slightly to the left would make one feel a gentle stretch. One has to hold the stretch for 30 seconds, then repeat the exercise at least 3 times and then switch over to the opposite side.

2. Piriformis stretching can be done by sitting on chair and placing the left ankle over right leg just above the knee and leaning forward. The stretch has to be held for 30 seconds, and then one can switch over to the opposite side.

3. Stretching of hamstring muscles can be done by lying flat on the back, and raising the left leg up. One has to grab the leg and try to pull it further upwards, until a gentle pull is felt in the back of thigh or hamstring muscles. The same has to be done with the right leg also.

4. For quadriceps or front of thigh muscle stretching, one has to stand up, bend the knee behind one self, grab the ankle and gently pull the heel towards the buttocks. This has to be done until one feels a gentle pull in the quadriceps. This pull has to be held for 30 seconds, and then one can switch over to the other leg.

5. Back and neck stretching can be done through wall back stretch. For this one has to stand with one’s back against the wall, and try to push or press the small of one’s back, and the region behind the neck against the wall. This stretching has to be done for 30 seconds at a time.

6. To loosen up stiff necks, neck rolling is useful. For this one has to maintain an upright posture while sitting or standing, and then slowly allow the neck to fall forward. While doing so, one has to keep the neck and shoulder relaxed. Then one has to slowly roll the neck to one side and let it drop; after 10 seconds roll the neck to the other side and let it drop. One should remember not to stretch the neck backwards.

Read about natural Back Pain Treatment. Also know useful Home Remedies for Backache. Read natural Premature Ejaculation Treatment to control climax and stay longer.

Dr Andrew Napier

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Relieve Back Pain – Core Strength Training

 

There are many body malfunctions that result in back pain. Bad posture is one of them. But how is bad posture created? Apart from the external pressures that are placed on the back such as work sedimentation or standing, the main reason why so many people suffer from bad posture is because they do not have a strong body core.

Which is the core part of the body?

The core of the body involves those muscles that are situated between the limb and the chest. The main core muscles include the abdominal muscles and the glutei.

Why is the core part of the body important?

The core part of the body is important because it is that group of muscles that are responsible to hold the body upright in different positions.

How can a strong body core workout benefit me?

Having a strong body core will assist your back in its functions. By having strong core muscles, less pressure is placed on the back. Moreover, since the weight carried or pressure imposed is divided between the core muscles and the back muscles, this will allow your disc to be at such a distance as not to overlap the back nerves, thereby reducing lower back, shoulders and neck pain in general. Furthermore, a well supported back will make it much easier for back pain sufferers to improve their posture. Benefits become visible within the first three months.

What kind of core strength training can I do from the comfort of my own home?

Firstly, every person interested in doing core strength training exercises must start slowly and increase the number of sets gradually. Secondly, it is sufficient to use only the body weight and thus no additional cost for gym equipment is required. The exercises that one can do from home involve a combination of twists, Squats, sit-ups, push-ups and Knee to chest.

An example of how a core strength work out will take place at home is the twisting exercise. Use a broom stick and place it across your shoulders. Wrap your arms around it and twist your upper body until one end of the broomstick is facing the direction of your feet. Go back to centre position and twist on the other direction. This exercise helps to strengthen the abdominal muscles relieving the nerves of the back from unnecessary pressure while at the same time aligning the spine.

This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

 

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Relieve Back Pain Core Strength Training

There are several methods that can relieve back pains. The most beneficial method to both general health and back pain alike is core strength training. Since core strength training involves physical activity, it is a natural way to improve the way your body carries itself. Back pain problems are usually the cause of improper posture which in turn disrupts the alignment of the spinal bones.

Core strength training as its name implies involves specific training that strengthens the core of the human body that is the muscles that are responsible for holding the body upright. The core is that area of the body that starts from the limbs and ends below the chest. This includes mainly the glutei and abdominal muscles.

Having strong abdominal muscles is a key element in the support of the back structure as it holds the back in a way that it assumes a better posture. This benefit mainly derives from the fact that strong abdominal muscles prevent excessive pressure from becoming the sole responsibility of the back muscle and nerves. Consequently, instead of succumbing to the enormous pressure caused by a weak core system, the back muscles will be better equipped to erect the body in a comfortable position without damaging the spine, thereby preventing back pains. Exercising the gluteus area will ensure the core system of the body is stable. Therefore, exercising this area is necessary for a fully functioning core system. This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

There are various core strength training techniques that a person suffering from back pain can easily adapt to their lifestyles. These include, sits ups, crunches, Pilates and yoga among others. A few seconds of knee to chest exercises a day are one of the simplest exercises that people can do from home. Lying on the floor pull your knee towards your chest, hold for 5 seconds and release. Do the same on the other knee. Repeat for a number of times. This exercise helps to relax the spine disc and thus releases the nerves of the back from the unnecessary pressure which is caused by the closing of the spine disc.

Core strength training is a proven efficient method that generates long term benefits as opposed to temporary back pain relieve when treating the pain with over the counter painkiller medicine. Moreover, core strength training is a cheap equipment free therapy as it mostly depends on using the weight of your body.

This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

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Effective Methods to Relieve Back Pain

Back pain is probably one of the most common afflictions that people face, it can be irritating and debilitating. Back pain can strike any time and very suddenly, with varying degrees of pain. Sometimes the pain arises from an injury sustained the day before, sometimes it is a result of long and sustained strain on the back. Back pain will often leave rather quickly and easily, but it will often remain and persist for years.

This article will help you with your back pain by briefly exploring a few different methods to relieve your pain. There are many different problems and causes which contribute to severe lower back pain, you may pinch a nerve, squeeze a disc, or move something out of joint. There are also many ways to mitigate your back pain, some more effective than others.

One method which is not generally recommended is surgery, certainly this is something you must discuss with your doctor, but surgery should be avoided at all costs unless it is absolutely necessary. Medications can help with pain, but you should be careful with how you use them. If your back pain is the result of a relatively minor event, some injury which is causing you pain in a temporary fashion, then taking over the counter pain medication and taking it easy is a pretty good idea and is really the only thing you can do. However it’s a very different matter if your pain requires you to take medication regularly.

Not only can pain medication be an expensive habit, but you may develop a dangerous tolerance to the medication and become addicted. Not only will you need ever more pills to mitigate the pain, but you won’t be able to stop taking them either. This is reason enough to take medications sparingly and opt for non-medicinal treatments for persistent back pain.

Short-term treatments include applying hot or cold packs to the back, but these methods will only provide temporary relief and will not really solve any complex back troubles. Getting massages can also be very relieving, but will probably not affect the more complex and persistent causes of pain. Things would seem pretty bleak then if it wasn’t for one back solution that is non-medicinal, noninvasive, and long-term: the back brace. These devices are small and hide easily behind a t-shirt. You can use a brace
as often as you want, whenever and wherever you want, and by giving your back the support it needs these braces will, over time, correct the underlying issues that bring you so much pain.

So if you are suffering from back pain and are looking for a good solution that is affordable and convenient ask your doctor or pharmacist about whether a back brace might be right for you. In many cases this will afford a simple and effective solution to chronic back pain.

Joe trains 5 times a week at Bally’s Gym in Orange County. A long-time fitness enthusiast, he recommends that you buy ephedrineand buy ephedrafrom Astronutrition.

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