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Friday, 31 August 2018

Calorie burned Standing vs Walking ;

backlit, bright, dawn    Standing is a very good exercise.Any movement constitutes exercise,it has innumerable benefits by standing.During standing fat will be burning automatically,instead sitting and when you sit body's metabolism goes for a toss,but just standing can turn the tables for you.Studies show that during standing ,your body starts burning fat,but it was storing during sitting.The enzymes in blood vessels of muscles responsible for fat burning are shut off during sitting.
Standing vs Walking :
If anybody think that standing can do justice to day's walking schedule and replace it,it is not true.Although standing is surely a better habit than sitting,walking is better than standing.Standing would burn about 190 calories in an hour and sitting would burn only 130 also contribute to fat storage.Walking can burn up to 320 calories in the same time,but walking may not be possible always as standing.
Need to get up from seat :
The job compelled to sit,so it is recommended that for every 30 minutes of sitting you must stand for 10 minutes,so an eight hour shift,there would require to stand 16 times every day.
Benefits of standing :
1. Standing Burns Calories :- During standing exercise happen to muscles in legs,abdomen and butt.This expends more energy than sitting.If you incorporate standing more in your day to-day life and replace sitting with it,then look for a standing desk in office and spend at least two hours of your shift while standing,walk and talk.In conference calls,just get a headset and stand.It will be even better if you loiter around while you take the call.Watch TV while you stand.Though it may sound like a bad idea,it is a good way to make your body burn more while the mind is elsewhere.Have a wearable device that will remind you to stand more.
2. Standing Prevents Diseases :- Standing has multiple benefits like it controls blood sugar and fat level,improves cholesterol levels.A study published in the European Heart Journal showed that involved 800 participants by standing for two extra hours everyday reduced their blood sugar levels by 2% and fat levels by a whopping 11%.

Wednesday, 29 August 2018

Barley or jau the desi drink which may be the key to weight loss as well as belly fat :


ofWheat background view from the top close upAlthough weight loss is not an easy task,but it is possible by dedicating through healthy eating,with healthy foods,engage in exercises or any other physical activities and a healthy lifestyle.It may look easy but it is easier said done.Following a strict diet there are certain foods and drinks that may help stimulate weight loss journey and make it slightly easier.Barley water is one of the best Stimulator .Barley is a fibre-rich grain that comes by the category of whole grains like oats and whole wheat that are known as weight loss and belly fat.Health expert vouch for barley water an effective way to lose weight naturally.
Barley is also known to reduce cholesterol levels in the body with beta glucan.Barley has cholesterol fighting soluble fiber that keeps cholesterol levels in check.It helps flush out toxins from the body if it consumption regularly.Barley water promotes weight loss as it regulates blood sugar level as it has low glycaemic index.It is also said to act as a natural diuretic which helps in digestion and detoxifies body which cleanses the gut,keeping body healthy.
The Advantage of Barley Water  :
[a] Low Calorie :-  The calorie content automatically drops significantly when barley soaked in water and strained.Have a glassful of barley water instead of picking fizzy colas and packaged fruit juices to lose weight.
[b] A healthy digestive system :- Barley helps to ensure smooth bowel movement by cleansing it as it fiber content.A healthy digestive system is the key to lose weight.That is why pick that glassful of barley water and cleanse digestive tract like never before.
[c] Barley keeps fuller for longer :- Barley water keeps stomach fuller for longer,moreover preventing from overeating or reaching out to junk food.Fuller tummy and lesser craving will only mean lesser calorie consumption and a healthy weight loss.
How to make Barley water ?
To make barley water take some barley pearls and boil until it become soft,then strain and collect the water.Make sure the water is three volumes to one volume of barley as it soaks a lot of water.Here you may add some honey or lemon juice to find taste as both are also stimulate weight loss.If you want it sweeten you may add brown sugar instead of refined sugar.Refined sugar only make anyone to gain weight.


Sunday, 26 August 2018

The best fun ways to stay cool and fit in This Monsoon season :

Woman Wearing Black Fitness Outfit Performs Yoga Near Body of Water    The Monsoon as well as the Summer are the season of sarongs,sporting shorts,flirty diseases,swimsuits to emerge from winter hibernation.It is the time to work twice as harder to get back in shape.When the heat and humidity comes,how does one should follow the fitness routine.There are a lots of ways to stay dynamic,healthy and also  a lot of fun.One can mix and match more than one act depending on the weather.Here are some simple and easy ways to stay dynamic and fit as follows :-
1. Swimming :- Swimming is the most effective total body workout.During exercise the water will keep one cool.A number of kicking and where from the body will get toned from head to toe.If somebody unable to swim they can walk at a constant pace inside water is a great way to workout.Pools in many parts of the country are remain open during the monsoon seasons and swimming in the rainy season has its own charm.
2. Indoor Rock Climbing :- It increases stamina,strengthens back and core,builds upper muscles.The movement in climbing up often demands body awareness and problem solving,helps in reducing stress.Beginners usually start with climbing shorter walls without a rope or harness and top roping,that can be enough to get through unless you get addicted of course.
3. Skating :- It is just like a great fun workout where one can burn as many calories as any other aerobic exercise.Having a low impact activity it is easy on the joints.
4. Rope Skipping :- It is a full body cardiovascular workout.To start this activity there need a good pair of trainers or even medium cushioned running shoes to absorb the impact in the balls of your feet .Before skipping ,always start with a short warm up and end up it with a cool down.Target for three 10 minute rope jumping workouts every week.
5. Biking :- It is an easier on your joints as compared to running.Try nature trails,cityscapes or whatever you have around you as you tone your legs,strengthen your core,get your heart rate pumping.Also try Spinning classes instead of a good cardio workout in a dance club like atmosphere.It is undoubtedly a great fun.
6. Yoga [Asana] :- This is a perfect activity.Half an hour of yoga every alternate day will help to improve your strength with flexibility.To make it fun and more interesting you can do it outdoors in your local garden or park.The only equipment you need is a fitness mat even you can do yoga on a wooden floor at home.
7. Flying Yoga ;- If you are going bore by mat yoga then you can try anti gravity yoga,where combines aerobatic art and anti-gravity asana [yoga].It is an accessible practice that can help lengthen and align your spine.Flying yoga offers surprising physical benefits including spinal decompression,pain relief and ease inversion poses.

Friday, 24 August 2018

The easy and best yoga for weight loss :

Image result for pexel.com image of roaring lion pose and chin-lock posture pose of yoga                                       YOGA habits help the mind to be calm and it is very much effective way to get in shape also greatly effective for weight loss.Here are some of them which will ensure you the correct way of attaining your desired body weight,if these done diligently.
1. Dhanurasana [Bow Pose] :- This bow pose helps to reduce the belly fat and tone the throat muscles,groin,the thighs,ankle,front of the body and Psoas major muscles.
2. Roaring Pose [Simhasana] :- This yoga strengthens the lungs,throat and voice and it tones the facial muscles,especially the very irritating double-chin.To perform it kneel on the floor,cross your ankles with feet point towards.Place palms on the knees,spread out palms and then press them against each knee firmly.While inhaling ,open your mouth and stretch out the tongue.Curl the tip of it towards the chin keeping your eyes wide open,ensure the throat's muscles get contracted.Then exhale through your mouth to elicit a 'Ha'sound.After that change your leg crossing and repeat the entire pose again.

3. Weight Bearing Pose [Adho Mukha Svanasana] To perform this pose stand on all fours from a table such as your back becomes the table top and the limbs the four legs of the table,then lift the hips up straighten the elbows and the knees to form an inverted-V shape with toes pointed straight ahead,keep feet hip-width apart and hands shoulder width apart.Then press your hand to the ground,stretch the neck and touch the ears to the inner arms.Hold the downward dog pose and look towards the navel while taking deep long breaths,exhale,return to the table pose and let your body relax.
4. Chin lock Posture [Jalandhara Bandha] :- Performing this easy posture devotedly will ensure that you get a defined jawline which is one of the most sought after postures for thyroid patients,one needs to lock their chin between their collarbones,on the chest,as they hold their breath.
5. Dolphin Pose [Ardha Pincha Mayurasana] :- To perform this pose get your knees and hands with your forearms on the ground align shoulders and elbows in the same line,make legs straight as you lift back and hips and truck your toes,lift your shoulders away from your ears.The shoulders blades must dig in to your ribs,hold the pose as you take three deep,intense and long breaths.It is a great posture to tone and strengthen arms,triceps,biceps,which is simple and can be done by anybody with the exception of those with neck injuries.
6. Low Plank Pose [Chaturanga Dandasana] It requires to keep your core intact and support the entire body on your hands without touching the ground.This posture helps to tone arms and strengthen biceps and triceps.

7. Half Boat Pose [Ardha Navasana] To perform this posture sit with your knees bent and torso leaned back,lift both feet until your legs are parallel to the floor,reach with arms held straight towards the feet,stay in this pose for about 30 second-1 minute.It strengthen and tone back,thighsand it improves digestion and tones the whole body.
8. Chair Pose [Utkatasana] :- It is an intense posture which strengthens the torso,lower back,tone the knees ankles,thighs and the leg muscles.This asana helps in attaining proper body and mind balance.It is a great workout for chest,hip muscles and the spine.
9. Lunge Pose [Anjaneyasana] :- This pose stretches the hips,thighs and feet .It tones the muscles,improves balance and core awareness,develops stamina and endurance in the thighs.

Wednesday, 22 August 2018

Awesome Benefits Of Honey For Wound Healing,Weight Loss And Many More :

glass, honey, jarTop View of Bees Putting Honey    HONEY is the Golden Gift from nature which has been used since ancient times as both a food and    medicine.Honey provides several health benefits which has high levels of fructose, and glucose,it contains about 70-80 % sugar and provides its sweetness.

Class of Honey ;- There are several types of honey like Liquid,Comb,Creamed,Granulated and Chunk Honey.
Uses of honey :-Honey promotes burn and wound healing.It can help in healing wounds and burns by applying honey.According to a study,it found that it is most effective at healing partial thickness burns and wounds that have become infected after surgery.It is an effective treatment for diabetic foot ulcers,which are very serious complications and can lead to amputation.Honey has healing powers come from its antibacterial and inflammatory effects,as well as its ability to nourish the surrounding tissue which is believed by researchers.Honey can do wonders to treat other skin problems like psoriasis,hemorrhoids and herpes lesions.
Honey helps in fighting infections :- Honey has the ability to kill bacteria,according to the scientists of the Academic Medical Center at the University of Amsterdam reported in FASEB Journal.Another recent study in the European Journal of Clinical Microbiology and Infectious Diseases showed that a certain Manuka honey can help prevent the bacteria Clostridium difficile from setting in the body which is known widely for causing severe diarrhea and sickness.

Honey has healing power to weight loss :- Honey has more calories than sugar when consumed with warm water,it helps in digesting the fat stored in body.To shed extra pounds drink one glass of warm water with honey and a few lemon drops every morning .Honey helps in maintaining the calorie content in body .It is helpful in removing the harmful toxins from body.Honey with lemon juice or cinnamon can help in weight loss.
Honey is a healthy sweetener :- Honey can be used as a substitute for sugar because sugar provides empty calories with no nutritional benefits.Honey has many foods and drinks as it is a healthier option.Honey contains about 69% glucose and fructose,thus enables it to be used as a sweetener which is better for overall health than the normal white sugar.

Sunday, 19 August 2018

Importance And Benefits Of Power Yoga :

Photo Of Man Lifting Woman Using His Feet   Power Yoga is a great way to combine the Physical,Mental and Spiritual benefits of yoga with high intensity,calorie burning exercise.It strengthens body,increases flexibility and promotes stamina,weight loss as well as improving posture and balance.
Reasons why incorporate Power Yoga in daily life :-
[a] Flexibility on fleek :- Though exercises help in increasing body flexibility,power yoga,because of the aerobic energy it exudes,takes flexibility game to the next level.
[b] Power yoga Enhances Concentration :- Power yoga is known as to improve the ability to concentrate in human beings also sharpen their memories.After a power yoga session,the mind is in a relaxed state,which in turn,allows the brain to function at a lightning speed and give undivided attention to the things that matter.
[c] Power to Endure :- There is always a limit what both body and minds can endure and if anybody want to push his/her boundaries,physically and otherwise incorporate power yoga in to daily routine.
[d] Power improve better sleep :- Power yoga can be really intense and is a perfect blend of stretching for the body and relaxation for the mind which helps people in getting proper sleep at night,contrary to popular belief.
[e] Yoga Pose Correction :- Hence power yoga is fast paced and filled with energy,so it is a great way to correct one's traditional yoga poses.That is why if you have been doing it wrong all this while,you know what to do to makes things right

Friday, 17 August 2018

The Best And Easy Exercises To Tone Flabby Arms :

Woman Showing Muscles    It is very important to build arm shape perfect with body movement.The word stubborn describes arm fat justly.However  there is a moment of hesitation when you want to wear sleeveless dress or a tube top.If you want to tone your arm here are some easy exercises that you can do at home easily,these are as follows :-
1. Shoulder Press :- To do this exercise stand with feet shoulder width-apart with dumbbells in both hands as suitable weights as for you.At this point elbows should be out at 90 degree angle with dumbbells by your shoulders.Then extend your hands from your elbow taking the weights above your head and come back to the starting position with repeating 10-15 times.
2. Bicep ;- To do bicep exercise stand with feet shoulder width-apart with weights in both hands,bending from your elbow and bring your fist to your shoulder.Repeat it alternatively from both hands 10- 15 times.
3. Arnold Press :- Stand with feet hip width-apart with weights in hands bringing arms up and join hands right in front of face with your fists facing outside.Then making a semicircle with both hands.Take your hands directly above your head and come back to the starting position,repeating 10-15 times.
4. Arm rises front :- Stand with feet hip-width apart with hands by your side and raise right arm up to your shoulder level,keeping it straight also do same with the other hand repeating 10-15 times.
5. Kettlebell swing :- Stand with feet hip-width apart holding the kettlebell with both hands right in the center of your legs and bend a little from your knees and swing the bell up with both hands above your head  repeating 10-15 times.
6. Around world :- Stand with your feet hip-width apart with your hands by your side with weights and raise both hands by making a semi circle on each side,taking your hands directly above your head,come back to the starting position repeating 10-15 times.
7. Hammer curls :- To perform this exercise stand with your feet shoulder width apart with weights in hands and bending your arms from your elbows bringing your fists towards shoulders,do it alternatively with both hands repeating 10-15 times.

Sunday, 12 August 2018

Benefits Of Flossing For Gum Health :


Beautiful woman smile.    Flossing is a very important part of healthy dental routine which should be regular to keep teeth strong and healthy.It cleans those parts of the teeth where toothbrush unable to reach.Flossing can make teeth look brighter.
Brushing only prevents 50% of gum problems.So it is important to floss along with brushing for a healthy gum.Flossing helps to remove food particles which can not be seen in the mirror and helps to improve oral hygiene,also prevents tooth decay which can reduce risk of developing gum disease by removing plaque.It also helps to get rid of gum swelling and redness.
The Reasons Why Should Floss Regularly :-
1. Prevents Bad Breath :- If dental plaque is not cleaned or the cleaning is left incomplete,it goes on to occupy the space between the teeth.This releases a bad smell in the mouth.Plaque is the major reason of bad smell.Gum diseases and tooth decay caused by dental plaque are sources of bad breath.
2. Removes Plaque :- Flossing is a good way to remove plaque from teeth.Plaque is a colorless sticky coating which forms in teeth when bacteria and sugar mix with each other.Regular flossing can prevent formation of plaque.So it important to remove plaque because it hardens up and becomes tartar after some time.When tartar builds up it goes on to cause gingivitis which is the swelling of gums is the first stage of gum disease.Later the plaque and tartar can easily travel down the gum line that can cause a gum disease which is known as periodontal disease.
3. It Makes Brushing More Effective :- Brushing teeth is the best after flossing because it removes all sticky and hard things between the teeth and makes the process of brushing more effective and easy.Flossing gives better results to mouthwashes.After flossing and brushing mouthwash is the most effective thing for dental routine.
4. Saves Money :- Flossing a minute or two regularly is all need to solve all these problems.Taking care of teeth with brushing and flossing compensates for this routine checkups.This will save a lot of money.
5. Oral Hygiene and Flossing Keeps Healthy :- By flossing and brushing keeping mouth clean and healthy.Keeping an eye of oral hygiene is important to keep healthy.Gum diseases are linked with many diseases  but those are often not recorded,but it is found that patients with diabetes have swollen gums are evidently a symptom of gum disease that is caused because of the negligence of oral hygiene.
The ways how to floss :-
[a] Use a proper piece of floss about 15-18 inches,slide it between teeth in the shape of alphabet C,polish teeth in upside down motion.
[b] If there is bleeding it means the gums are inflamed because a plaque has been developed and needs to be cleaned.It is sign of the teeth and mouth that need to floss and floss a bit more,but it can be a gum disease and if it persists for a long time then you should visit your dentist.
[c] Afloss holder is needed when it is found difficult in hand movement during flossing.There are two types of floss holder,one is wooden  like a toothpick and other is a two-pronged plastic floss holder which allowed to clean teeth with single hand.
That is why flossing all you can for a better oral hygiene and a sparkling smile.

Friday, 10 August 2018

LEG WORKOUTS MUSCLE AND FITNESS :

Woman Wearing Pink Sports Bra And Black Shorts    Leg exercises are very very important as well as upper body workouts.Focus on lower body and work towards getting Toned Legs,Thighs and Butt by supper effective exercises for both men and women which will strengthen,tighten and tone butt,quads,hamstrings and calves.These exercises will work towards body sculpting and provide advantageous benefits like relieving lower back pain,increasing metabolism,improving balance,increasing energy level etc.
The most effective super exercises are as follows :-
1. LUNGES :- This is an easy and efficient exercise to get those muscular legs.It helps in providing better balance being more functional superior symmetry,increased hip flexibility,improved glute activation,better core stability,spinal deloading and others.
Perform Lunges by standing up straight with feet hip width apart and flat on the ground,place right foot forward on the ground,heel first.Lean the body forward keeping back and upper body straight.Hold this position and lower the body until right knee is at a 90 degree angle to the ground.Keep back to the original position with right foot and repeat with the other leg.
2. SQUATS :- To perform this exercise stand straight with feet spread shoulder width apart,lower your body as far as you can by pushing hips back and bending knees.Pause then slowly push yourself back to the starting position.
3. WARRIOR [III] :- It is a yoga pose that can tone legs.To perform this exercise stand straight joining legs then lift left leg backwards with a pointed toe,bending torso in the front making a horizontal line,but don't forget to place arms at side.Hold breath for 2-3 minutes and relax back to the standing position.
4. LEG EXTENSIONS :- It is a machine based exercise,to do it choose weight and sit on the machine with legs under the pad and the heads holding the side bars.After that using quadriceps,extend legs to the maximum as you exhale.Make sure that the rest of the body remains stationary on the seat.Pause a second on the contracted position.Slowly lower the back to the original position as you inhale and repeat for the binding amount of times.
5. LEG LIFT :- This exercise can be perform by facing a wall or chair.Stand by facing a chair and raise right leg,knee facing up and place heel on the seat.Straighten it properly keeping lifted leg in the chair,bend the leg on the floor slightly ,then straighten it again.Repeat it 10-15 times then switch sides and repeat for 1 full set,perform 3 sets.
6. LEAN :- To do this exercise stand with feet shoulder width apart and the arms down at sides.With right foot take a step diagonally,then bend sideways from the waist toward the side where right leg is stretched out and stretch right arm up and left arm down then back toward right calf.Return to the starting position to complete 1 rep.

THE WAYS TO PREVENT WORM INFECTION :

Group of People Taking Photo    There are a number of parasitic worms which can reside in the human body,that can cause an infection which can lead to symptoms like stomach ache,nausea,swelled face,fever,diarrhea etc.This can be serious as the infection interferes with the mental and physical health of children,that putting their future at high risk.The common worms are hookworms,tapeworms,threadworms,flukes and trichinosis worms.National Health Mission launched a campaign in February 2015 with the aim to deworm all the children from 1-19 year of age.National Deworming Day is an initiative by the Ministry Of Health and Family Welfare that focuses on reducing the rate of parasitic worm infection which effects approx 241 million children in India every year.



The day celebrated all the country distributing deworming tablets for free in all pre-primary schools,schools and anganwadis.These are safe but may have some side effects like diarrhoea,vomiting and nausea.
The infection may be caused when ingest a worm its larvae or even its eggs.This infection may also spread by drinking contaminated water,infected soil,uncooked meal and faces of human or animals.Blood test,imaging tests,faecal,test and tape test might be conducted to know the type of infection.



Last but not least,how it can be prevent?
Prevention is better than cure.Preventing parasitic infection is easy.It just needs to be cautious about cleanliness and hygiene.

Tuesday, 7 August 2018

CHILD FITNESS FOR FUTURE HEALTH :

action, activity, boy    Children's health is a global matter of concern.According to WHO obese children tend to fall prey to lifestyle diseases to the extent of 60-70% when they reach their 30s and 40s,the most productive years of their lives.
Reports provided by Journal Of Endocrinology and Metabolism shows that 5.74-8.82% school children in India are obese.A study published in Pediatric Obesity Predicts that India will have about 17 million obese children by 2025.Another report shows that about 97,000 children suffer from type 1 diabetes.
Sedentary lifestyle and Poor eating habit among children are two of the major reasons for the declining levels of physical fitness in children,leading to childhood obesity,diabetes and other diseases.
Health and fitness education provided in schools is seen as an important factor in dealing with this health issue.Experts noticed that the physical education programs being pursued by the schools in India obsolete or inadequate in addressing the emerging health challenges since they mostly revolve around theoretical aspects or random sports.
In India more than 10% children are in to active and competitive sports according to education and healthcare experts.That is why the schools tend to focus only on the diet of the kids who are expected to represent the school at local,regional,state and national level events,excluding a majority of children who end up as fence-sisters in the PE periods.
Physical fitness required not only for athletes but it is equally important for improved academic results too.It is also an objective assessment of fitness is a must as that is the only way to know where the child ideally should be for his/her age and a gender.
Fitness in children can power them for a healthy future.Schools should focus physical education and school health checkups around physical Literacy,thereby children should understand the importance of exercise,fitness and sports.There needs for our PE to move beyond the romantic landscape of sports to general fitness for every child.
Experts recommended that home to the world's largest youth population,there needs to introduce a mass Child Fitness scientific programme which are workable,accurate and verifiable aided by data and technology.

Sunday, 5 August 2018

SABJA[BASIL]SEEDS FOR WEIGHT LOSS EFFECTIVELY :

Image result for pexl.com image of [sabja]basil seeds    Sabja[Basil]seeds is known as Tukmaria sweet basil seeds and Tulsi seeds.These seeds help reduce body heat,control blood sugar levels,relieve constipation and bloating and treat acidity and heartburn.Sabja seeds are also known to be great for skin and hair.These are rich in antioxidants and have immunity boosting properties.Basil seeds contain a lot of fiber which is good to lose weight efficiently.
Let us come to about Sabja[Basil]seeds,how it works for weight loss :-Basil[Sabja]seeds are full of fiber content which keeps stomach fuller for longer time reduces appetite,further prevent overeating and unnecessary cravings.These are also a rich source of alpha-linolenic acid[ALA]that comes from high levels of omega-3 fatty acids present in the seeds which help in stimulating the fat burning metabolism in the body.According to a study American Journal Of Clinical Nutrition,consumption of Linolenic acid daily results in fat loss.Basil seeds are low in calories and high in nutrients.A teaspoon of sabja seeds would not pack up more than two to four calories and will ensure that your body is loaded with vitamins and minerals including calcium,phosphorus,magnesium and iron along with vitamins A,B-complex,E and K-all of which are essential for weight loss goal.
How To Use It For Weight Loss :-
BASIL[SABJA]SEEDS FOR WEIGHT LOSS AND BELLY FAT :-Basil seeds are most effective when soaked in water and consumed but these are hard to chew so these should be added in water which will make them translucent and soft.Here you need to soak one to two teaspoons of basil seeds in a cupful of warm water for about 15 minutes to burn belly fat The warm water swelled up the seeds and release digestive enzymes.You may also sprinkle these seeds on drinks like lemonade and green tea or can also munch on these seeds as a low-calorie snack alternative.Add it to your soups and salads.
N,B :- Ladies who are pregnant and children should avoid eating these seeds because children could choke on them,if they are not mixed well with water.Moreover,basil seeds are believed to reduce the levels of oestrogen in the body.So consult with a doctor and make sure that you are pregnant or suffering from other health condition to avoid any complication.

Thursday, 2 August 2018

The Best Lower Back Exercises That Can Be Done At Office To Relieve From Pain :

Two Women Planking At The Seashore     Lower back pain is gender agnostic that is it attacks both men and women equally.It is the most common cause of job related disability.It can range in intensity from a dull,constant pain to a sudden,sharp sensation that leaves the person incapacitated.SEDENTARY LIFESTYLES are the main cause of lower back pain.The most pain cases are acute or short term and the pain lasts a few days to a few weeks.It tends to resolve on its own with self-care and there is no residual loss of function.The lower back area provides structural support,movement and protection of certain body tissues.Hence most of the employees spend their working hours sitting,lower back is subjected to a lot of stress and strain due to weight of the upper body which caused to conditions affecting the bony lumber spine,discs between the vertebrae,ligaments around the spine and discs,Spinal Cord and nerves,muscles of the low back,internal organs of the pelvis and abdomen and the skin covering the lumbar area.
REMEDIES :- Lower back pain or ache can be controlled by regular exercises to strengthen the muscles that support back especially the abdominal,hips,back and pelvis area.These exercises strengthen core muscles and relieve the pain.The exercises are as follows that can be done during office hours :-
1. Substitute walks :-Just walk over instead of emailing a colleague.If habitual the exercise is effortless and will keep in shape.
2. Stretch Back And Shoulders With A Leg Hug :- Sit on the edge of the chair,if it has wheels wedge the chair against the desk or wall to make sure it does not roll,put feet together flat on the floor then lean over chest to knees letting arms dangle loosely to the floor release neck.After that bring your hands behind your legs,right hand grasping left wrist,forearm left hand to the right and feel the stretch in your back,shoulders,neck.Hold .Release hands to the floor again,repeat it three times or as often as it feels cool.
3. Try To Release Upper Body :- Sit up or stand up and stretch your arms overhead with locking finger your fingers.Turn the palms to the ceiling as you lift your head back and gaze up at the ceiling too,inhale and exhale then release.
4. Just Stand Up And Sit Down Without Using Hands :- If you stand up and sit down again and again without using hands,it can be a challenge to get rid from back pain.
5. Release The Whole Back With A Torso Twist :- Inhale and as you exhale,turn to the right and grab the arm of the chair with your left.Use grasp on the chair to help twist your torso around as far to the back of the room as possible.Hold the twist and let your back continue the stretch,see how far around the room you can peer.Then slowly come back to facing forward ,repeat on the other side.
6. Substitute Exercise For Sitting During Work :- Get rid of desk chair and substitute an exercise ball.All day you are engaging all the muscles in the back,especially Core Muscles,to stay balanced.
7. Stretch Back With A Big Hug :-Hug your body placing the right hand on your left shoulder and the left hand on right shoulder,breathe in and out releasing the area between shoulder blades to get rid of lower back pain.