Tag: back pain

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Health

It’s all for your spinal health

Chronic back pain?(IANSLIFE)

Taking short and frequent breaks can help in reducing both work-related mental stress, as well as the physical stress on our spines…writes DR. UMESH SRIKANTHA

Back pain today and especially lower back pain have become a chronic ailment in India. The disease is no longer limited to the elderly but is also increasing among the youth. Long working hours along with a sedentary lifestyle is putting too much strain on our spinal discs and back muscles and has highlighted the need for us to take steps and prevent any long-term complications.

Several reasons like sports injuries, excessive stress over flexible joints and congenital spinal problems can cause chronic back pain among children and teenagers. Additionally, substance abuse too can cause adolescents to experience back pain. According to several recent studies, it has been found that adolescents who smoke cigarettes, drink alcohol and are suffering from mental health conditions like depression and anxiety are likely to suffer from back pain more frequently. For instance, 14-15-year-olds who consume alcohol and smoke tobacco experience back pain more than once a week than those who rarely or never had pain.

This combination of back pain along with unhealthy habits also creates long-term complications in adulthood. The use of toxic substances in early adolescence increases the risk of substance abuse and mental health problems in adulthood and makes the developing brain more susceptible to the negative influences of these substances which also has consequences on our spine.

Chronically poor posture during adolescence in rare cases can stretch the ligaments and can give rise to curved or slightly humped back called kyphosis. In a few cases, back pain can also indicate the emergence of unrelated problems to the spine such as Kidney problems that can cause lower back pain problems on either side of the spine. In certain rare cases, back pain can also be caused by a tumour. Therefore, on this world spine day, we share a few tips that can help you maintain spinal health and can prevent back pain.

Maintain a good posture

People who work long hours on their computers usually slouch a lot which puts pressure on their back muscles, spine and neck and causes pain. Similarly, the ones who are on their mobile phones, often lie on their stomachs with their necks arched upwards which can lead to spine damage. Hence, maintaining an upright posture in alignment with the neck and the lower back and following the correct desktop monitor or laptop level can prevent damage to their spines.

Taking short breaks

Taking short and frequent breaks can help in reducing both work-related mental stress, as well as the physical stress on our spines. Sitting in one position for extended hours is unhealthy and can worsen back pain. Thus, movement while working for longer periods is recommended as it can strengthen the muscles and nerves.

Exercise

Our sedentary jobs weaken our trunk, core and lumbar muscles, and spine and cause back pain. Exercises like partial crunches, bridge, hamstring stretches, knee-to-chest, cat stretch, and shoulder and neck rolls can help restore the fluidity of our muscles, joints, and spinal discs and can alleviate the pain.

Regular brisk walking too is an easy-to-do and effective way to relieve back and spine pain. Walking and exercising can also help in reducing weight, increasing blood flow to the muscles of the spine and raising the oxygen and nutrient levels in the blood which rejuvenates the muscles and relieves pain.

Back Pain, a global burden.

Adopting a balanced diet

Avoid fatty foods and consuming plenty of water can also help you avoid back and spine problems. Consuming low-fat, calcium and protein-rich diets that are filled with essential minerals can help you in keeping your weight in check and can reduce the overall pressure on your spine.

Our spine is a marvel of engineering that consists of a series of vertebrae which extend from the skull to the small back, enclosing the spinal cord and providing support for our thorax and abdomen. It comprises basic structures such as vertebrae, disks, cervical spine, thoracic spine, lumbar spine and coccyx which are held erect to provide balance to our body. Living in constant pain for a longer period can have a debilitating impact on the quality of life for many patients. Even the simple daily chores will seem like a huge task When the pain becomes persistent even after months of conventional treatments. So, let us pledge this world spine day, that we will take care of our spine and take steps that can help us in leading a healthy life.

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Bollywood Interview Lite Blogs

‘No fear of failure’ is my strength in career

When I look back, I wonder how that magic happened really because I am the bad guy, I had no track of love story or song picturised on my in the film…reports Asian Lite News.

With an 18-year career in Bollywood that is filled with some of unusual choices of films that hold strong recall value, John Abraham is trying to cater both sections of audience – urban and mass. The actor says, he does not have the fear of failure and that drives him to take risks.

The actor is known for ‘Jism’,’Dhoom’, ‘Dostana’, ‘New York’, ‘Kabul Express’, to ‘Madras Cafe’, ‘Parmanu’, ‘Batla House’ and the latest released ‘Satyamev Jayate 2’.

While some of the above-mentioned films are very clearly commercial potboilers and some are much loved by the urban audience, asked if he has any strategy to make such choices, in conversation John opens his heart.

John told : “I think the only strength that I have in my career since the beginning is, I have no fear of failure. Initially, there was a list of films that I did that were ahead of their time. So they did not work for the larger audience immediately after the release. I was ok with it. I also knew from the beginning that, every story has its set audience.

“If not instantly, eventually the story will find its audience. So, there are films that I did and that earned a lot of money at the box office, which wasn’t something I was expecting when I was making the film. I never put myself under pressure imagining the negative result of the end product. ‘Zyada se zyada kya hoga’, it won’t work for the audience, right? Ok, we will move on to the next film. I live film to film and keep moving on.”

His latest released film ‘Satyameva Jayate 2’, a Milap Zaveri directorial is a sequel to ‘Satyameva Jayate’.

How the new film picks up at the box office, one has to wait and watch.

Meanwhile, John shared some of the films that are very close to his heart.

‘Jism’: Released in 2003 the film received a lot of love and appreciation from the critics and audience alike. John said, “It will always remain a special film for me because it was my debut. My favourite song ‘Awarapan Banjarapan’! it was the first time I got so much adulation from the audience. I realised how my long hair and physicality became a rage among youngsters but for me, back then, I was just a guy passionate about storytelling. Trust me, I am still the same.”

‘Dostana’: One of the most successful films that came out of Dharma Productions in 2008 featuring Abhishek Bachchan and Priyanka Chopra, the film had a humorous take on gay relationships. “When I read the script, I just found it funny. I was laughing throughout the reading season. That was it for me to come on board and do the film. Yes, the rest is history! But I wasn’t very calculative about it. I was going with the flow,” said John.

‘Dhoom’: Released in 2004 the first instalment of the franchise John, who played the traditional ‘bad guy’, really changed the image of the villain. Again, his physicality and passion for bikes created a rage among a whole new generation due to the success of the film. “When I look back I wonder how that magic happened really because I am the bad guy, I had no track of love story or song picturised on my in the film.

“All I had is the character and my bike! While I couldn’t predict the end result of the film that turned out so successful, I would go back to my earlier point, I had no fear of failure. You see, that is the point, my driving force,” said the actor.

Quite interestingly in all these films that become cult, John has received a lot of appreciation for his strong screen presence and good looks. Be it his bare body, long hair look in ‘Jism’, flaunting his biceps and walking around the Miami beach in ‘Dostana’ and biking in ‘Dhoom’.

Does the good looks put him into the box of non-actor, in the eyes of the critics?

“Hey, but I am the same guy who did a film called ‘New York’, a very important story that was. I did ‘Water’, ‘Madras Cafe’ and ‘Kabul Express’ too. I did a film called ‘Zinda’, ‘Force’…well the list is long and I am not being defensive here. I am trying to say in the initial stage of my career when I did those films, ‘subtle acting’ was not a trend then. So, the performance wasn’t noticed perhaps but those films are still watched and loved! Now, I am trying to reach out to every section of the audience, my choice of films is a reflection of that”, John signed off.

ALSO READ-John Abraham calls award shows a ‘joke’

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Health Lifestyle Lite Blogs

Simple yoga poses to improve spinal health

These are relatively easy asanas that can be done twice a day, once in the morning and in the evening. Set aside at least 10-15 minutes every day if you want to improve your spinal health and avoid back pain…writes Grand Master Akshar

Back pain affects people of all age groups and is one of the world’s leading causes of disability. Back pain can be divided into the areas of neck (cervical), mid-back (thoracic), lower back (lumbar) or coccydynia (tailbone or sacral pain) regions.

Causes

Back pain can be caused by a bad posture, an injury, a muscle or ligament strain and even obesity. Safely lift heavy objects by bending your knees to avoid a strain on your back. Do not sit in uncomfortable postures for a long time.

Yoga as Therapy

Through specific poses, yoga builds strength and adds flexibility to your spine. You can also include activities such as walking and swimming along with a regular yoga practice. Pranayama techniques like Anulom Vilom, and Bhastrika are highly recommended. Lose any excess weight to avoid straining those back muscles.

Yoga Asanas

These asanas are simple and easy to perform and even a beginner can practice these. A word of advice to beginners is to hold the pose for shorter durations initially and increase the duration gradually. Consult a physician or your physical therapist to tell you which exercises are right for you. Repeat each asana holding for 10 counts for up to 5 sets shared by Grand Master Akshar.

Bhujangasana (Cobra Pose): Lie on your stomach with palms placed under your shoulders. Keep your feet apart, with toes on the ground. Inhale and then lift your head, shoulders and torso up at a 30-degree angle. Keep your navel down, your shoulders broad and head slightly raised upwards. Slowly exhale ad bring your torso down.

Bhujangasana

Sarpasana (Snake Pose): Lie on your stomach and interlock your palms behind you. Inhale and then lift your torso, up to your navel. Keep your feet on the ground. Exhale breath to release from the pose.

Sarpasana

Twisted Cobra Pose (Triyaka Bhujangasana): Lie on your stomach and bring palms placed under your shoulders. Keep your legs 2ft apart with outer toes on the ground. Inhale and hold your breath as you lift your torso and twist to look over your right shoulder at your left heel. Exhale and turn to the front and bring your torso down. Inhale and hold your breath as you lift your torso and twist to look over your left shoulder at your right heel. Exhale and release slowly.

Twisted Cobra Pose

Shalabasana (Locust Pose): Lie down flat on your stomach with your palms placed under your thighs. Slowly inhale completely (Purak), hold your breath (Kumbakh) and then lift your right leg up. Place your chin or forehead on the ground. Exhale and slowly release to repeat with the left leg.

Shalabasana

Setu Bandha Sarvangasana (Bridge Pose): Formation of the posture – Lie down on the floor, and bend your knees keeping your feet on the floor, heels as close to the sitting bones as possible. As you exhale push your tailbone upward and lift the buttocks off the floor. Interlock your fingers and place your hands below your pelvis extending the arms to align over your shoulders. Lift up until the thighs are about parallel to the floor. Align your knees over the heels. To release, exhale and bring the spine slowly down onto the floor.

Setu Bandha Sarvangasana

These are relatively easy asanas that can be done twice a day, once in the morning and in the evening. Set aside at least 10-15 minutes every day if you want to improve your spinal health and avoid back pain.

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