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A pain in the back can make even small, daily activities like bathing, getting dressed or even bending down to pick up things difficult. A quick and thorough treatment of such problems can prevent the problem from worsening. In such cases, there is an obvious need to exercise the lower back muscles. However, before performing these exercises, a lot of preparation is required to get your back into shape. Taking enough time to warm up and stretch the muscles can make a significant difference between helping and making the problem worse.
Why should you exercise your lower back?
The main reason for exercising the lower back region is to make it move gently through all types of motion so that it can have a greater range of movement during daily activities. Core strengthening exercises and stretches are recommended to prevent back pain. While doing these exercises, try avoiding activities that cause pain or discomfort. Pain is a sign of problem and one must be careful to avoid it during these exercises as it shows that you are hurting yourself in some way or the other.
Activities to be followed:
The following activities can help in increasing the flow of blood to the sore areas of your back and prepare for more activity, thus reducing the chance of aggravation.
- Soak in a tub of water: Fill a tub with water to a level that you will tend to float and thus reduce the force of gravity on your spine and muscles. Epsom salt can be added to relax the muscles. Do not to sit up too high in as it can cause stress to the low back discs. Slide down low enough so that the back is allowed to flatten a small amount, thus reducing disc and muscle stress.
- Use local heat to reduce muscle spasms: Soak a large towel with hot water and wring it out. Place it on the low back where your pain is located. You can also place a damp towel in the microwave oven long enough so as to heat the towel. Be careful not to overheat the towel. Place the warm cloth on the area of your pain for about ten minutes.
- Hip slides: Lie on your back. First move one hip and then the other towards your shoulders. Raise your right hip towards the right shoulder and then the left hip towards the left shoulder. Raise one of your hips and then the other up off the floor so that your back twists a little. Raise the right hip off from the floor and then do the same with your left hip.
- Windmill: This is a general back exercise. Create big circles with your arms by rotating them in clockwise and anticlockwise circles.
These activities are an excellent way to reduce back spasms and the stress on your back.
Hello. My friend have some sex issues. In past she had irregular periods. But aftr some treatment she is well. She is married since 3yrs. And she want be pregnant. But aftr great effort she can not. Have any suggestion.
Hello doctor I wanna tell you that @28 dec 16 I got engaged with sex with my boyfriend although we were taking precaution bt at the end we found tht it was not there next morning I have taken the ipill bt from 2 to 3 days I am having pain in womb please tell me that I am not pregnant plz help me.
I am 27 years old married women .while having sex I don't feel fun .when my husband touch me then also I don't feel anything what should I do to increase sex desire?
I Just had a period 3 days before and today I had unprotected intercourse .Will I be getting pregnant?
Hi, i' m 24 yrs old, i' m a new mom. Yet i' m a nursing mom to my baby. My periods started after giving birth. It continued for 2 weeks and furtherly stopped. Im giving breastfeeding to my 5 months old baby. But again after 4 months, again my menopause have started. But I can see heavy flow than my older menopause. This is first time, i' m getting heavy menopause, tampering for the very 3 hours. This is my 3rd day. Still having heavy flow. Y it occurs? is there any problem? I afraid of it.
My wife is suffering from pcod. Whether she ovulate? How to use ovulation detector kit and wen to use. We r planning for a child.
I am 29 years old. 9 years married and have 2 sons. MY husband don't like to use condoms so 3 months before did copper, now a days we did sexual intercourse most of days in week. MY question is as my husband age is 45 so is there any chance of any bad effects on his health? Also I want to know is there any chance to not work copper and pregnancy? Please help. Thank you.
Ramadan fasting myths that you should avoid!
The spirit of ramadan has taken over the city and along with the surge of spirituality, the air filled with the sweet aroma of ramadan special foods. Even as the harsh summer has come to an end with breezy evenings, people are lining up to enjoy the treats of ramadan food. However, for those diabetics who are fasting, there is still a bit of apprehension.
Though many diabetics are aware of their condition, most of them approach ramadan fasting without a proper ramadan meal plan. The fear of hypoglycemia haunts them, but their fervor to fast in this holy month has renewed.
Be it due to lack of awareness or misinformation, fasting in diabetes can cause serious complications. Many people tend to have some dangerous preconceived notions regarding their disease condition and often have to stop midway to end their fasting.
I found that people have these three common myths on fasting in the month of ramadan.
1. Can a type2 diabetes fast?
This is another question that constantly crops up. It all depends upon the blood glucose control a patient has along with other factors including the prevalence of complications including retinopathy, nephropathy, and neuropathy. However, patients who have been admitted to the hospital for hypoglycemia in the past six months should not fast.
Here are three major ramadan fasting myths busted!
• Fasting in diabetes can be a real challenge. Ramadan fasting can be a daunting task for diabetics if they do not make proper preparations before starting off. It is very important to have a preliminary evaluation by a qualified diabetologist.
• Also, blood sugar levels have to be monitored regularly during this month.
Myth 1: It is okay for diabetics to skip taking their insulin injections during the ramadan month.
Fact: It is dangerous to stop taking your insulin injections as it can lead to serious complications. One should consult a doctor to create an altered plan along with dosages, and timings of the injections. It can be worthwhile to consult a dietician for a ramadan diet plan.
Myth 2: Diabetics need not wake up for suhoor.
Fact: Instead of having all the meals at midnight, it is better for the diabetic to have a meal with low glycemic index early in the morning before sunrise. This is very important as diabetics have to go without meals for long hours and this increases the risk of hypoglycemia.
Myth 3: There is no need to change the current diabetic medications during the ramadan fasting month.
Fact: This can go seriously wrong for some diabetics. It is advised that one should have an assessment before the ramadan month and then start fasting. The timings and dosages of medications might be altered with respect to the blood glucose control of the patient as the meal timings change and there is both fasting and feasting.
It is very important for you to maintain a good blood glucose control in order to successfully complete the fasting during this month.