8 Healthy Habits That Will Get Rid Of Your Low Back Pain

Discussion in 'Health & Living' started by drwale, Apr 8, 2015. Views count: 3197

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1. 
   
   Low back pain, otherwise known as lumbago is a very common symptom that can result from several underlying causes including bad posture, trauma or accident, infections, tumours or age-related degenerative changes of the spine. In the majority of cases, it is due to a problem or an irritation of the vertebrae, intervertebral discs, spinal nerves or back muscles. Furthermore, low back pain can be of a sudden onset following an accident or attempt to lift a heavy object. In the same vein, it may also develop over a long time in the case of age-related changes involving the spine.
   
   Statistically, research has shown that about 80% of adults would suffer from low back pain at some point in their lifetime and this condition is a major cause of job-related disability worldwide. If you are presently experiencing low back pain, here are some beneficial health tips in treating or providing considerable relief from this condition:
   
   Avoid sitting for too long
   Whenever you sit for hours on end at a desk or watching TV, you are keeping your low back flexed and your back muscles are strained. Researchers at a Norwegian University discovered that teenagers who sat in front of TV or computer for 15 hours or more in a week were three times more likely to suffer from low back pain.
   Moreover, the way out if you must sit for long is to stretch your body or walk around at intervals to relax your muscles.
   
   Quit smoking
   Numerous studies have shown that smokers are more likely to suffer from low back pain than nonsmokers. Cigarette contains a substance, nicotine which disrupts blood supply to intervertebral discs of the spine leading to a crack or rupture of the discs. Also, smoking slows the healing process and depletes the oxygen supply to the muscles and tendons in the back.
   
   Indulge in exercise
   Numerous evidences have revealed that stretching and strengthening exercises including Yoga often help to speed recovery from chronic low back pain by enhancing the flexibility and strength of the muscle groups that support the lower back. Similarly, studies have shown that low-impact aerobic exercises are good in maintaining the integrity of intervertebral discs. The implication of this is that if you are experiencing low back pain, you need to resist the temptation of confining yourself to prolonged bedrest or avoiding all forms of exercise.
   
   Take more Calcium and Vitamin D
   Arguably, the role of calcium and vitamin D in the formation of strong, healthy bones cannot be overemphasised. When your bones are strong, the possibility of suffering from low back pain due to osteoporosis is ruled out. Dietary sources that are rich in calcium and vitamin D include milk, fresh green vegetables, sardines, cheese, oranges, egg yolk and so on.
   
   
   Mind your Diet
   Research has shown that the same diets that are good for your heart, weight and blood sugar are also good for your back and vice-versa. A study that was conducted in Finland discovered that individuals who experienced low back pain were more likely to have clogged the arteries supplying the spine. Furthermore, shortage of nutrient supply to the spine triggers inflammatory responses that may lead to back pain.
   In view of the foregoing, it's better to stick to a healthy diet of whole grains, proteins, fresh vegetables and fruits while avoiding excess caffeine and processed fatty diets.
   
   Avoid heavy loads
   The nature of the jobs a lot of people do is such that they often have to lift, pull or push heavy loads, all of which put a considerable strain on your spine and ultimately set the stage for lower back pain. If you must carry a heavy load, make sure you distribute the weight evenly on both shoulders or arms to avoid tilting to one side and twisting your spine. Preferrably, if you can get your hands on a bag with wheels or a rolling cart, it is better for the health of your back.
   
   Change your shoes
   For the ladies, this may not be a really good news. High heels compel you to arch your back and this places a strain on your spinal muscles leading to avoidable back aches.
   At Lehigh University, 80% of low-back patients who were given lightweight, cushioned and flexible shoes experienced significant relief from their back pain. However, occasional use of those high-heeled shoes is not likely to cause serious harm.
   
   Sleep with a Pillow under your knees
   It's been discovered that when you sleep on your back, an estimated 55 pounds of pressure is put on your spine. However, with a pillow under your knees, you reduce that pressure by 50% and decrease your risk of low back pain.
   
   Image Credit: drkrift.com

    

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20 Things Must Do at Age 30 to Benefit Your Life at 50

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When a person reaches thirty, it begins a very interesting and important period in his life. It’s a time for foundation of your future life. So it’s necessary to take simple and concrete actions, don’t regret the wasted time and missed opportunities.

This material is written on the basis of discussions on Quora question “What is the best thing you can do at age 30 to benefit your life at age 50 and beyond? We have selected the most popular answers from real people and experts.

Quora – is a social service of exchange knowledge, online marketplace of questions and answers, founded in June 2009 by Adam D’Angelo and Charlie Cheever (one of the founders of the social network Facebook).

1. Stop eat all harmful food

At early years our tastes of food are determined by our family. But in 30 years it’s time to include the brain and understand, that correct nutrition has direct connection with your state of health and longevity. It’s time to stop having a snack, eat pizza and hot dogs, drink beer and cola.

2. Don’t smoke

If you haven’t started smoking to 30 years, then don’t do it in the future in any case. If you already have this addiction, then it’s the time to quit. It’s hard to imagine a more harmful and stupid hobby, which damages the health and shortens life. Also it is expensive and smells awful!

3. Save (or restore) the relationship with parents, brothers and sisters

Almost everybody of us had youth mistakes in the past – quarreled with relatives, stopped to communicate with the closest. But later comes the understanding that the most important thing in everyone’s life – is a family, and all of these storms, revolutions and beliefs come and go. So it’s time to restore the broken connection until it will be too late…

4.Always use sunscreen

Sun is harmful for your skin. Research shows that some types of skin cancer are most common among blacks. In addition, this disease in the majority of cases is detected at a late stage, that confirms obligation of sunscreen once more.

5. Do sports regularly

Up to 30 years all people are relatively healthy. After 30 – healthy only those, who pays attention to this and exercises regularly. Don’t be lazy to do exercises, run, swim and and move in all possible ways!

6. Start to save money

Save money, even little by little. Yes, this advice seems boring, banal and non-sexual, but it is really necessary. Now you have work, money, but you working form will start to fall, so all savings will be helpful.

7. Learn to appreciate everything you have

One of the basic skills that you need for a happy life – is to learn to enjoy what you have and stop to be sorry for anything. Yes, this approach reduces your chances of becoming a millionaire, but you will live a peaceful happy life. What is more valuable to you? It’s your decision.

8. Stop to reserve all doings for future

Do you want to build a house? Want children? Buy a car? Learn to play the guitar? Get better education? Change your workplace? It’s time to start this today. No, after thirty, too, life doesn’t end, but then it will be harder and harder to start something new.

9. Follow the regime of the day

You should understand the importance of proper diet and sleep. This helps you to save energy at the proper level all subsequent years.

10. Keep your teeth in normal

Let everyone who reads this point, the old man or old woman dream with dentures in a glass. Unlike other organs, teeth always bring more problems. Now run to the dentist and make your teeth in order!

11. Start to collect impressions, not money



Your personality is the sum of experiences and memories. One day you wake up and realize that all your belongings have no meaning and value. Only your memories and impressions will not lose any values over time and will always with you.

12. Be involved in charity

Being young, many people help us to stand up. In old age, many people help us to hold out a little longer. And only in adulthood we have time for self-care and charity.

13. Conquer all your fears

If you would like to jump with a parachute, to conquer the mountain top, to participate in competitions or make a declaration of love to that girl – now this is the best moment! Do you want to sit and feel sorry for all your life, because you didn’t dare now?

14. Read at least 10 books a year



Not enough? Begin with such amount, it’s not bad, only if the books are correct. And then, perhaps, you will enter into the taste of reading every day!

15. Travel as much as you can

“I spent most of my life in front of TV and a monitor!” – it’s so sad perspective, is not it? If you don’t want these words were about your reality, you need as much as possible break out of the circle of daily routine and begin to travel. There is no better way to gain new experiences and impressions. And give your brain to rest.

16. Learn to meditate

Sport makes your body in order, and meditation performs roughly the same functions, but for your mind and mental health. The benefits of meditation are confirmed by numerous scientific studies, so there is no mysticism or religion. Just daily cleaning procedure for your sole and mind!

17. Find yourself

When you are 20 years, you try to show your coolness and independence in every way, but in fact painfully worry about each view at your side. In 30 years, you shouldn’t compare yourself with others and begin to be leaded by your own opinion.

18. Keep a diary

If you haven’t already done it, now it is the time. You have something to remember, to share and to dream about. It’s a true, that many memories will be erased in future years, so try to fix all thoughts, photo, presents on paper or Internet blog.

19. Have your own, native home

Yes, this is a complex issue, especially in our conditions. Nevertheless, every person needs a place where he will seek to return and he rightfully can call home.

20. Start to appreciate friendship

At the age of thirty, as a rule, many of us have well-tried best friends, who are not afraid of any trouble. Appreciate this friendship, keep it and develop. Probably, you can’t find such people due to new site of your life. And, of course, being older it’s harder get along with people.

Share this simple rules with your friends and help to them become happy in the future!

Do you have your own rules to make you life after 50 years healthy and rich of impressions? Please, deal with us!

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3 Habits That Will Keep You Permanently Broke



Contrary to popular opinion, the state of being broke is not only when your account balance reads zero and you don't have cash on you. Rather, being broke is a state in which you do not have enough funds to cover an immediate/pressing concern. It might interest you to know that you could still be broke irrespective whether you earn N10,000 per month or N10,000,000 per month.

Hence, everybody experiences the feeling of being broke at different times in his or her lives. However, some people are always broke and they can't seem to escape the tyranny of wondering when the next paycheck will arrive.

If you keep any of the three habits below, you're most likely always broke, if you keep the habits and are not yet broke, you are very well on your way to 'Brokeville'.

I hope you are able to spot the danger associated with these three habits and overcome the habits before you become a permanent resident in 'Brokeville'.

#1. No Idea Where Your Money Goes

Have you ever stopped in the middle of the month, stared at the minimum account balance left in the bank and wonder where all your money went? It looks as if some devils are poking holes in your account because you have made plans for what you wanted to do with the money in your head, and here you are on the 17th of the month, you haven't done those things and the money is gone.

Taking notes of expenses and writing them down is one of the hardest things to do, especially when you have to write down the number of times you told the lady at the store to keep the change. However, if you don't know where your money is going per time, you'll not be able to plan a budget not to talk about plugging budget leaks- and that's a ticket to 'Brokeville'.

#2. Mistaking Extra Money for "Free Money"

If we'd be honest with ourselves, all of us get some extra/unexpected monies a number of times in the month. However, since we have already made a budget for the "expected" money, it is very easy to take the extra money on a spending spree as you order that sushi you've been promising yourself since last month.

I don't have issues with pampering yourself or even deviating from your budget to do something if it really makes you happy. However, the extra money might be put to better use paying down debts or increasing your investments so that you could have all the sushi you can ever want somewhere down the road.

#3. Jumping on Offers to Buy Two, Get One Free

Retailers often use enormous price slashes, discount offers, and promotional gimmicks to get you into their stores and they often succeed incredibly well. Many people will rationalize that deviating from a budget or getting into debt (God Forbid) to buy items that are some 30% off is a smart investment.

However, the fact that an item is available at a discount does not mean you should buy it now especially if it wasn’t on your budget. You don't necessarily need to replace your TV just because a store is offering 30% off on new TV sets. Of course, ask yourself if you really need the third item, when they dangle the "Buy Two, Get One Free" offer before you.

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I read this article  and believe it will bless you as it has blessed me.

Enjoy!!!

How to develop true courage

Posted: 14 Jul 2009 12:33 PM PDT

I was walking down the road this morning & different thoughts, ideas, scenarios kept flashing across my mind. I was thinking about my family, wife, son, mentors, friends, work, in-laws etc. After so many thoughts, I came up with this topic ‘True courage is shown having a positive attitude to life’s struggles.

What is courage? It is the ability to confront  fear, pain, risk/danger, uncertainty or intimidation. Life has its struggles & battles but it’s how we live life that counts. If I were to take a poll of the struggles we all face I am sure the list will be endless, from losing  a loved one, broken homes, marriages, financial security, health, job search, education, parental conflicts, sibling rivalry, business decisions/risks, relationships, our daily activities etc.

Some struggles/conflicts are self induced based on the mistakes we’ve made, careless decisions we’ve taken, etc while others are just a phase of life we must go through. It could take a huge toll on us, make us weak, vulnerable, redefine our thinking, or make us strong, determined, live life with a focus/goal depending on how you face it. Even if your dilemma is caused by mistakes; true courage is facing it gallantly. It could come in varied forms but the courage to stay on top is what’s needed.

Life is a warzone

Life is a warzone & it’s only the strong that survive & move forward. It takes determination, constant discipline, passion, focus, sound direction etc. to live a life of excellence worthy of emulation. In all this there is an underlying grace that is required. Our battles/challenges in life shape us positively/negatively. They also affect us physically, mentally, socially, spiritually, morally, etc. The end results of all life’s challenges should be victory & satisfaction on the premise that you faced it fair & square. Note ‘storms of life will always occur in various magnitudes.’

Struggle/Battles are not worn sitting down folding our arms thinking it will fade away, someone will help/deliver us etc They are won by diving into the heat of the crisis, being determined, taking the right steps to succeed, getting the right counsel, surrounding oneself with positive/challenging people, the right materials that will aid your taking prompt action etc.

Can a woman/man suffering from a broken marriage leave his/her children to despair? Nooooo!!!.  He/She has to be there for the children, build a better & bright future, try as much as possible to reach a point of reconciliation & if it’s not possible get occupied with positive priorities.

Can a jobless man earn money constructively? No way!!! He has got to look for a job to earn money, be a responsible, father, husband, son etc. We live in 21st century but I borrowed a leaf from the ‘old school’ with my stance here. Now there might be exceptional reasons (very few) as to why people can’t work or find jobs but the art of sitting down, folding one’s arms not doing or trying to do anything i.e. search for jobs etc.  may start out being okay to you but at what level ?

Can a man/woman aspiring to get married or start off a relationship sit down & wait for someone to fall from the skies? It won’t work!!! I guess working on character, communicating properly, being responsible, attractive, dealing with past relationships (if any) staying faithful, will at least GET YOU SOMEWHERE!!

My question today is what are you doing about life’s struggles/battles? Are you exhibiting true courage by fighting gallantly? What are you doing??? What are your strategies? Can you answer these questions??

Can we face reality when something we treasure is no longer at our disposal, can we face our fears, struggles, and challenges with dignity, and can we stand up with our heads raised high?

Tips for gathering true courage

From a bit of my experience, I submit the following tips to gathering true courage to face life’s struggles.

• Be decided on the subject. (Ensure you have considered your next line of action properly)

• Show some determination to win & excel above life’s challenges.

• Be positive & surround yourself with positive people (those who trigger bright sparks in your life)

• Deal with each situation one step at a time.

• Take things easy. Learn to understand we are given one day at a time.

• Understand the value exercising patience contributes to one’s well being.

• Get enough rest always. Avoid worrying to much it only causes fear,  depression and insomnia.

• Occupy yourself with things that bring out the best in you i.e. family, children, friends, travelling, reading etc

• Have clear focus/goals.

• If your current struggles are based on mistakes of the past, shake it off, work on them & look at ways of avoiding future mistakes.

• Avoid a consolation party, it aids vulnerability & you end up being a victim.

• Be confident; be proud of what you do.

• Learn to be appreciative/thankful of what you have, whatever good comes your way, people around you etc.

• Learn to enjoy the good sides of life & enjoy it to the fullest.

Will you find hope and show true courage when faced with life’s struggles or battles?’

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