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Sitting for a long period of time may be bad for your bones

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#Bone Loss#Back Pain

Australian researchers are working with an international team to understand the relationship between sitting for long periods and bone health. Sitting for long periods may be bad for your bones, with Australian researchers contributing to a global study to explore links to osteoporosis.

"In everyday life, long periods of immobility such as this are rare however, sedentary lifestyles are commonplace in modern society, through transport, work and leisure.

"If the proof of concept study identifies a significant effect of sedentary behaviour on bone metabolism, promoting frequent breaks from sitting could be a possible, and simple, preventative intervention for osteoporosis in later life."

The study will use data and blood samples already collected - but yet to be analysed - in previous sedentary behaviour studies by the research group.

About 1.2 million Australians are estimated to have osteoporosis while 6.3 million fellow residents have low bone density, the institute states.

The institute's Professor David Dunstan also added the study would shed light on the mechanisms behind osteoporosis and give a greater understanding of the relationship between lifestyle and bone health.

Experts at the Baker Heart and Diabetes Institute in Melbourne have teamed up with researchers in the United Kingdom to find out if breaking up sedentary behaviour could reverse or slow down any potential damage of the disease."We know that in extreme environments, such as total bed rest, bone loss is very high," the institute's Professor Neville Owen said in a statement on Thursday.

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When Should You See a Doctor for Back Pain?

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#Back Pain#Health Benefits

Pain is unpleasant suffering caused by injury or illness. Back pain may be sudden/constant, dull, severe or not responding to short rest and medication. Constant pain in back in any region of spine for more than few days to weeks needs intervention.

Pain which is intense especially at night requires urgent visit to a specialist.

Sudden onset of pain in back with or without injury needs urgent attention.

Back pain with difficulty in walking, pain while getting up from position of comfort, pain during change of posture or pain after prolonged sitting (for work) can lead to serious permanent damage, if left untreated.

Pain which travels to one or both legs may be due to pressure on the nerve/s and if left untreated for long can lead to permanent weakness or damage.
Pain associated with numbness, tingling or weakness in legs, especially below the knees, commonly called Sciatica, needs to be investigated. Various spinal ailments can lead to weakness in one or two limbs or all four limbs. There may be associated or isolated numbness (loss of sensation to touch, pain or temperature) without back pain.
Numbness, tingling or weakness may be the only symptoms without any complaint or without history of back pain.

Problems related to bladder control which may be difficulty to control, hesitancy in passing or dribbling of urine. There may be associated constipation.

Loss of bowel/bladder control is caused by pressure on spinal cord &/or nerves which may be due to injury, infection, disc prolapse or tumor.

Sudden swelling and redness in back usually happens after an injury or accident but sometimes are signs of underlying severe illness.

Loss of normal shape/curvatures of spine can present with or without pain. It can lead to forward, sideways or rarely backward bending.

Unintentional weight loss, loss of appetite, evening rise of fever or disturbed sleep with associated back pain/weakness/numbness needs visit to a specialist.

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Middle Back Pain - 13 Causes Of It!

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Back pain is something that affects many people all over the world. Persistent and chronic pain seems to be one of the most common complaints. Middle back pain is back pain that is felt in the thoracic vertebrae region, which is located between the base of the neck and top of the lumbar spine. The ribs attach to a long, flat bone in the middle of the chest called the sternum and wrap around the back. In case, there is a nerve around there is squeezed, disturbed, or injured, you are likely to feel pain in different spots where the nerve goes through, for example, your arms, legs, chest and the stomach.

Some of the most common causes of middle back pain are as follows:

Middle back pain can happen as a consequence of injury or sudden damage or it can happen through strain or poor stance after some time.

The most widely recognized reason for middle back pain seems to begin from soft tissue problems or muscular irritation. These can emerge from poor stance, lack of strength, prolonged sitting in front of a computer, utilizing a heavy backpack, overuse injuries, (for example, repetitive movement), or injury, (like a whiplash damage brought about by an auto crash or as a consequence of a sports injuries).
The middle back is a moderately normal site for inflammatory, degenerative, metabolic, infective and neoplastic conditions.

Middle back pain and its dysfunctions are connected with various conditions, for example, essential and optional osteoporosis (particularly vertebral cracks and hyperkyphosis emerging from vertebral bone loss), ankylosing spondylitis, osteoarthritis and Scheuermann's infection.

Muscle strain, overuse or damage to the muscles, tendons, and discs that are backing your spine can also cause middle back pain.

Weight on the spinal nerves from specific issues, for example, a herniated disc.

A fracture in one of the vertebrae can also cause pain in this region.

Osteoarthritis created by the breakdown of ligament or cartilage that cushions the little joints in the spine.

Myofascial pain that influences the connective tissue of a muscle or gathering of muscles.

In uncommon cases, pain might be brought about by different issues, for example, gall bladder disease, cancer or an infection.

Getting hit hard in the back can also cause chronic pain.

Lift something too heavy may cause pain and a sudden pressure in this area.

A compression fracture of the vertebra can also bring about intense or chronic pain in the middle back. The injury may bring about a fracture, however in ladies over age 50 without critical injury or somebody known to have osteoporosis, an unconstrained vertebral fracture is possible.

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Exercises For Lower Back Pain Relief!

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#Back Pain#Exercise

Back pain that grips you every moment you stand up is a sign that you need to work on your back and thigh muscles. When you are not paying attention to this warning sign, it can lead to a chronic condition that can prevent you from doing even the daily routine activities.

Performing the right exercises can help you keep back pain at bay, and prevent it turning into a threat to your physical and emotional health.

Partial crunches: This is a core strengthening exercise that helps the lower back and the ab area. People who suffer from spondylitis can find this a great workout to manage pain. To do this, choose a flat surface. Lie on your back with bent knees. Your feet should be flat on the floor. Keep your arms on the chest, crossed. Or you can even place them at the back of your head. Your stomach muscles should be tight and slowly raise the shoulders. Breathe out slowly. You will feel the urge to raise the elbows and neck to ease the movement. But, you shouldn’t try this. Hold for a second, and get back to the floor slowly. Repeat this 8 to 10 times. When you cannot keep ab muscles tight, you will be straining the back muscles and joints again. So, maintain the right posture.

Hamstring stretches: The hamstring muscles at times become inflexible, which leads to the radiating pain from the thighs to the lower back. You need to lie flat and bend your knee. One leg should be unbent. Keep a soft towel and thread it under the ball of your foot of the unbent knee. Slowly straighten the knee and pull back the towel softly. During this, you will feel a gentle stretch in the back of the leg. Stay in the position for 30 seconds. Initially, you will not be able to stay for this long. So you can start with 10 seconds. Do this stretch at least 4 times for each leg.

Press up back extensions: Begin this position by lying down on your stomach. Place your hands underneath your shoulders. Push the hands down. You will feel the shoulders lifting away from the ground. You can also place the elbows on the ground if you feel comfortable. Stay in this position for 30 seconds.

Knee to chest: You can ease your muscles in the thighs and lower back with this exercise. Lie on the back, and your feet should be flat. Now bend the knees. Slowly move one leg to the chest with the knees bent. The other has to be flat on the ground with bent knees. Your lower back should be on the floor. You need to hold for several seconds. Lower the knee. Then repeat with the other leg. Do this 4 times for each leg.

All these exercises can do wonders but give some time to experience the effect and do it regularly. You will feel the changes in due course of time. Do not continue when you encounter severe pain during the workout session. You should also ensure that you stick to the right posture while performing these exercises.

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Four Causes Of Back Pain And Neck Pain!

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#Health Benefits#Back Pain#Neck Pain

The problem of morning back and neck pain may be due to the position of sleeping or it may be related to inflammatory arthritis which can be familial. Morning back pain is largely related to wrong sleeping posture and less commonly due to arthritic conditions like Ankylosing Spondylitis or Rheumatoid Arthritis. Whatever be the cause- this condition requires attention by an Orthopedic doctor as it may worsen in due course of time and should not be taken lightly.

Some common factors causing this are:
Posture: Not changing your position while sleeping or sleeping on the belly exerts strain on the back muscles, causing pain. On the other hand, sleeping on the back or on the sides causes comparatively less strain on the spine.
Other causes such as strenuous workouts or physical activities or sitting at a stretch during the day might cause pain while sleeping or after getting up from bed.
Remedies for Morning Back Pain:

Fortunately, there are some home remedies to cure the morning back pain.

Switching your mattress is a more expensive remedy for back pain, but may often be the ultimate cure. Most people sleep the best on medium-firm mattresses. Be sure to try out the mattress before you buy it.
For occasional back pain after sleeping, apply heat to your back to relax your muscles before you go to bed and when you get up in the morning.
Massage your back with pain relieving creams and apply heat on it with a heating pad for quick relief.
Specific spinal stretching exercises and Planks (a type of exercise) can greatly help in easing back pain, if done on a regular basis.

Dr. Pavan Prakash Pargaonkar
Dr. Pavan Prakash Pargaonkar
BHMS, Family Physician, 6 yrs, Pune
Dr. Jyoti Sharma
Dr. Jyoti Sharma
BHMS, Homeopath, 5 yrs, Pune
Dr. Abhijit Shirude
Dr. Abhijit Shirude
MS - Allopathy, ENT Specialist, 6 yrs, Pune
Dr. Sandip Nimbhorkar
Dr. Sandip Nimbhorkar
BAMS, Ayurveda Naturopathy Specialist, 21 yrs, Pune
Dr. Pooja Hemnani
Dr. Pooja Hemnani
MPTh, Cardiovascular And Pulmonary Physiotherapist Neuro Physiotherapist, 1 yrs, Pune
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