Back pain is a very common problem and it can affect people of any age. It is more common among adults aged between 35 and 55 years. Back pain is associated with the way our bones, muscles and ligaments in our back works together.
Pain in the lower back may be linked to the bony lumber spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdomen and pelvic internal organs and the skin around the lumber area.
Pain in the upper back may be due to disorders of the aorta, tumors in the chest and spine inflammation.
The following factors are associated to higher risk of developing lower back pain :
1. Mentally stress job
2. Pregnancy
3. A sedentary life style
4. Age
5. Anxiety
6. Depression
7. Gender - back pain is more common among females than males
8. Obesity
9. Smoking
10. Strenuous physical exercise (when it is not done properly)
11. Strenuous physical work.
If any of the following symptoms accompanies a back pain you should see your doctor immediately :
1. Elevated body temperature(fever)
2. Pain down the legs
3. Weight loss
4. Inflammation on the back
5. Persistent back pain(lying down or rest does not help)
6. Numbness around genitals, anus and around the buttocks.
7. Pain reaches below the knees
8. Urinary incontinence
9. Fecal incontinence
10. Difficulty in urination
11. A recent injury, trauma to your back.
EASY WAYS TO GET RID OF BACK PAIN :
1. Stretching :
- stretching is vital for preventing back pain and staying flexible. It helps in recovering from back injuries.
- Always stretch before exercise or other strenuous physical activity and also before bed.
2. Quit smoking : smoking cuts blood flow to the lower spine and causes the spinal discs to degenerate. Smoking doesn't just damage your lungs, it can also impair your back.
3. Keep a healthy diet : eat healthy diet(fresh fruits and vegetables) and low on processed foods to avoid excessive weight. Staying fit is one of the best remedy for back pain.
4.Exercise : regular exercise is the best remedy for back pain. It is always best to consult your physician for a list of low impact exercises suitable for your age as well as the type of pain you have.
Here are few moves/ poses that can help you to get rid of back pain gradually:
5. Sleep well :
- Always sleep on firm surface for back pain relief rather than soft mattresses that push your back out of alignment. Poor posture can lead to back pain or other health issues.
- While sitting in the chair, you must keep your back straight. Take periodic walk around the office will help relieve stress. If you need to sit for long time, rest your feet on a low stool or on a foot rest.
Ingredients:
1. Cheese - 300 gm
2. Olives - 250 gm
3. Maida flour - 500 gm
4. Butter - 250 gm
5. Ajwain/ Carom seeds/ omam -2 gm
6. Jalepeno or White pepper powder - 2 gm
7. Baking soda - 1 pinch
8. Oil for frying
Method:
1. Mix together maida and butter. Add ajwain and a pinch of baking powder. Keep aside to rest. Dice the cheese into small cubes and the olives as well, to the same size as cheese. Toss together with pepper or jalapeno finely chopped.
2. Make small puri shapes, cut into half ( the size of a crescent) and make small packets (cups) filled with one tablespoon of cheese mixture. Join the ends and moisten with a drop of water at the edge.
3. Cool for a while. Fry on low flame in very warm oil slowly until golden brown. serve hot with mint chutney.
Ingredients for tikka:
1. American corn - 250 gm
2. Panner - 250 gm
3. Green chilli - 3 nos
4. Coriander leaves - 10 gm
5. Mint leaves - 10 gm
6. Refined oil for frying
7. Chilli powder - 5 gm
8. Cumin seeds whole - 5 gm
9. Chat masala - 1 tbsp
10. Coriander powder - 5 gms
11. Corn flour powder, to dust the tikkas
12. Salt, to taste
Ingredients for chutney:
1. Dates - 100 gm
2. Jaggery - 100 gm
3. Tamarind - 100 gm
4. Chat masala - 1tbsp
5. Chilli powder - 1 tbsp
6. Salt to taste
Method:
1. For tikka: Boil corn and strain. Make a paste in a blender. Grate panner and mix with corn paste. Chop chillies, mint leaves and coriander and add to the mixture. Add other seasonings to the mixture . Make small dumplings and flatten. Dust with corn flour powder. In a tawa, shallow fry until goldern brown.
2. For chutney: Boil dates, jaggery and tamarind in 500 ml water, wait until it becomes a paste. Add chilli powder, chaat masala and salt.
You can eat this with any chutney you like.
Sun exposure causes most changes in the skin, the sun's ultraviolet (UV) rays damages the fiber in the skin called Elastin. When these fiber break down, the skin begins to sag, stretch and lose its ability to go back to its normal place after stretching.
The real bad news about sun exposure is, it increases the risk of skin cancer. If You have any following symptoms, See your doctor immediately:
- A mole that is changing it color or shape, getting bigger, itching or bleeding.
- A pink or red lump (mostly on your head, hands or shoulders) that forms a non-healing scab or ulcer.
Who is at highest risk?
There are 2 main group of people who are particularly at high risk of skin cancer.
1. People with skin that tends to burn easily
2. Those who spend lot of their time in the sun over a life time.
People who have RED or BLONDE HAIR, BLUE or GREEN EYES and FRECKLES have higher risk of 'MELANOMA'.
You are at higher risk of 'NON-MELANOMA' skin cancer if you have a long-term job that keeps you out in all weathers.
MELANOMA- is aggressive and deadly.
NON-MELANOMA- is a type of skin cancer that is not melanoma ans less aggressive.
HOW TO PROTECT YOURSELF FROM CANCER?
1. Use a high sun protection factor(SPF)- atleast 15.
2. Stay out from sun between 10 A.M - 4 P.M.
3. Don't apply very little sun screen cream! If you apply thin layer, the SPF will be much lesser than the label suggests.
4. Re-apply the sun screen cream/lotion every couple of hours and after swimming.
5. Protect your children and youngsters! About 50% of your life time sun exposure is likely to happen before 20 years.
6. Wear UV-blocking sunglasses.
7. Avoid tanning and UV tanning booths
If you notice any change in your skin and if you think it might be a cancer, don't delay to consult your doctor. Most skin cancers can be completely cured but only if it is treated early.
IMPORTANCE OF SUN-EXPOSURE:
1. We do need some sun exposure and it give Vitamin D, which protects us from osteoporosis (Thinning of the bones).
2. 15 to 20 mins a day during summer season is enough and its gives you Vitamin D to last all year.
3. The best time for sun exposure is from 8 A.M - 10 A.M in the morning and after 4 P.M in the evening.
4. Sunshine Vitamins helps to maintain high level of immunity, neurological functions and protect against psychological disorders.
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