Tips for healthy back

 Working for long hours in office.Pay attention to sitting posture.Remember your posture decides your back health.Here are few tips which can help you in keeping your back healthy
1 Exercise every day 
2. While bending bend you legs and not  your back.
3  Maintain a good posture – chair on which you work should be properly aligned with your seat
6.Take short breaks
7.Avoid junk food,smoking and drinking.
8.Keep your weight in check.Obesity is the mother of all health problems.
9.Learn to relax

How obesity increases the risk of Arthritis and worsens existing Arthritis

We have all heard of those Obese are at high risk of heart and diabetic problems.Which is actually true too.But besides these, it  equally increases the risk of developing life long Arthritis .But there is not much awareness around it. It is absolutely confirmed that Obesity worsens Arthritis.Excess weight puts more pressure on the joints increasing their stress and aggravation,ultimately leading to severe pain in the joints.

Besides fat is an active tissue which creates and releases inflammatory chemicals.
So to stay free from several of the health problems,see that you don't put on excess weight.

Sharing some tips below,which can help you with weight control and at the same time keep you free from Athritis

a) If you are non exercising types,gradually start walking.If you have stairs with in your home,go up and down few times on a daily basis.Don't go whole hog in one single go,probably you will get tired and won't have any urge left to indulge in exercise.If you start by doing up and down three times a day ,then take it to fifteen times in a months time.By this time,resilience in your body will be built.
b)Increase in take of fluids,the fluids will reduce your urge to eat more and would indirectly reduce your diet.It is important that physical exercises and the diet control go hand in hand.
c)Eat food like banana,nuts ,egg which gives you adequate proteins and as well as reduce the urge to go on binge.Avoid noodles,pizza ,coke,oily food.
These measures if adopted in all seriousness can go a long way in keeping our weight in check and keep the threat of joint problems away.

Irregular back pain;get examined for Spinal Stenosis

                                               Watch out against irregular back pain-It might be Spinal Stenosis

Spinal pain is one of the major health problem being faced by the people. Young or old,office goer or blue colared worker,all are affected by the pain,with the type and severity being the only differentiators. One such pain,is Spinal Stenosis,a problem which occurs when bulging discs, arthritic spurs, and thickened tissues combine to compress the nerves traveling through the spinal cana .Most commonly seen so far in the elderly, a disturbingly high number of youngsters have recently been started being diagnosed with this problem. It was known to be commonly caused by wear-and-tear changes in the spine related to aging but in youngsters life style issues are playing a major role.

In Spinal Stenosis, the open spaces within the spine (backbone) gets narrowed which causes pressure on the spinal cord and nerves. The narrowing process, which is gradual, reduces the space available for the spinal cord and nerves. In most cases, the narrowing of the spine is associated with stenosis which ultimately compresses the nerve root. It may cause leg pain, numbness, tingling and weakness in body.

Spinal stenosis can be difficult to diagnose because its symptoms can be caused by other conditions. Usually, people who develop stenosis have no history of back problems or any recent injury. It symptoms generally includes irregular pain which goes away on resting.The pain is pronounced while walking.The condition is caused by years of wear and tear and not generally by sudden injury.

There are two types of spinal stenosis lumbar stenosis and cervical stenosis and unless and until very severe and complicated,it can be non surgically treated.It is important for the patient to be physically active and exercises may not cure but play a major role in quicker recovery. Change in daily activity like using a recliner instead of strait jacketed back seat are other important measures which can be taken.

Another treatment which works in about fifty percent of the cases is set of epidural injection.These have a further role as those require surgery,the one’s who have taken these injections have quicker and better recovery.If despite all these measures the patient continues to suffer from debilitating pain,then surgery is one such good option.Infact the result of the surgery in the case of Stenosis is second only to removal of Herniated discs.But there are due considerations which should be taken care of before the surgery and only best of the surgeons who is very sure of his craft should undertake it.

The surgeon should be sure of damaged stenosis.No other nerve should be pinched during the surgery.Also the physical condition of the patient should be considered before hand.If such precautions are undertaken the surgeries are generally safe and lead to good outcomes for the patients.   

After the surgery, pain may persist for a few days, requiring the use of pain medications and inflammatory drugs to reduce swelling. Walking and strengthening exercises will be prescribed for the lower back and abdomen which will help stabilizing the spine. Hot showers and hot compresses or the use of an ice pack also will help removing pain.

Sitting for long hours can wreck your body

Do you sit in an office chair or on your couch for more than six hours a day?Then watch out for your general health and specifically your back.While sitting,your back faces the maximum pressure.The muscles have to expand to hold the whole body weight.With constant pressure they wilt, leading to a situation known in medical parlance as Disc prolapse which in simple language means on set of back pain.Infact if you compare,the back muscles of a typical office goer to somebody who does hard labour,such as Railway porter(coolie),you will find that office goer back muscles are much thinner and prone to pain where as the porter has stronger muscles and keep the back healthy.So constant sitting poses health risks against the popularly held belief that that sitting job involves rest.
So if your job involves long sitting work,please get up,walk a bit after every one hour and give your back some rest.


Simple tips which can be followed in order to avoid sitting for long hours at workplace-
  Keep a watch on how much you walk a day. It should be 1 mile at least, if not so then you should better start worrying about it before the conditions get deteriorated. In order to keep a watch on your footsteps one can purchase pedometer. 
 Set a target for yourself. Say “I have to walk for 20 minutes a day”. This will help you to boost your energy and mood and will also make you feel relaxed at the same time. If you are working in office for long hours then you can try these simple things-

·         Park near the back of the parking lot.

·         Stand up to visit the file cabinet instead of rolling your chair.

·         Walk over and talk to a coworker instead of emailing them.

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Vitamin D deficiency, a major reason for back ache in office going youngsters

Almost every youngster into work life, these days after some time, starts complaining of back ache.Major reasons leading to this are improper posture,bad diet and stress.These issues have already been highlighted a lot in the past.Another reason which plays a significant role but not discussed as much as others is lack of vitamin D.Youngsters are being diagnosed with insufficient Vitamin D.Lack of Vitamin D,makes bones prone to aches and damage.And it is ironical,that it is happening in a country blessed with adequate sunshine all through out the year.What it indicates is largely sedentary life being led by youngsters.They go to offices in the morning(which have only AC air) ,come back at night.Then on holidays they get up late and after that go in a closed door place like Mall or a movie theater.This way they deny themselves adequate sunshine ,which ultimately shows up in the form of a backache.
This condition is more seen in working women then men.As compared to men,women have more requirement for Vitamin D  as they bear kids,bring them up and now in addition to their traditional roles they are working and supplementing family income.They are recommended D tablets but best is to have it naturally from the natural source.
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Causes and treatment for Degenerative Disc Disease

Degenrative disc disease as the name suggests is a general wear and tear of disc which leads to abnormal pain.it was generally seen in old age but owing to lifestyle changes youngsters can also be found to be suffering from this disease. Sudden injury ca also cause this pain. Classic symptoms of this includes- relief from pain while walking or running and experiencing shooting pain while sitting. It is also characterized by severe pain while bending, lifting and twisting. Treatment invovles- conservative therapy in the first stage, followed by one short surgical injection, surgery is tried only when first two fail. One thing would like to add here, surgery in this case offers very good result.

Exercises and that too specialised one can help in preventing and providing relief from this disease.