Facts about Back Pain

Many people suffer from back pain and most of them can deal with it on their own. Here are some facts about back pain:

• Most back pain settles quickly enough to allow a sufferer to continue with normal activities of life.
• It affects about 80% of the population at some point in their lives.
• Approximately half of the people who get backache will have it again within a couple of years. However, this does not mean it is serious.
• Most people return to normal activities between attacks with few if any symptoms.
• During an attack the pain can be very severe and some physical activities may need to be reduced for a time.
• Rest for more than two days usually does not help and may do more harm than good. It is better if you can keep moving.
• Your back is designed to move; the sooner you return to normal activity the sooner your back will feel better.
• The people who cope best with back pain are those who stay active and continue with their lives despite the pain.

As mentioned above, many people experience back pain at some time in their lives. Problems can occur suddenly after an accident or injury, or as the result of a slow gradual process due to lack of exercise or poor posture. Incorrect posture throws the head forward and puts a tremendous amount of stress on the muscles in the back of the neck and upper shoulders. Muscles in this position maintain a constant state of contraction, resulting in injury and subsequent discomfort. Poor sleeping habits, poor work habits, and tension can all contribute to this problem. While tension is not often the primary cause, it can certainly worsen pain and make you more prone to injury.

Women and Stress at Work

Every job has its stresses, but if you learn to deal with them, you will be happier, healthier and work better too.

Your mental health at work is just as important as your physical health, so it is important to think in terms of ways of alleviating stress. 

How to go about it

Work can be a major source of stress. Tensions can arise because you feel you have too much or too little responsibility, or that you are not getting enough recognition for what you are doing. Overwork, too, is frequently a major cause of strain.

Very often, the root of the problem lies in poor communication with your colleagues. You may brood about your personal situation, or complain about it to family of friends. Instead, it may be worth talking about your difficulties with others at your workplace. If you take an interest in each other’s problems, you may find it easier to establish a spirit of teamwork, which is so important for a good working atmosphere. 

If you are unhappy about your work situation for a lengthy period, it may be a sign that you need a change. Taking it over with management may help-they may be sympathetic to you changing some of the duties of your job, or taking a retraining of refresher course. 

It is also important to bear in mind that difficulty and tensions at work may be connected with your life-style in general. You may feel very differently if you make the effort to use your leisure time productively, rather than spending it thinking about your work problems. If you feel better in yourself, your attitude to your work will improve. 

One way to do this is to make good use of your rest periods. I you have break in the morning or afternoon, take advantage of them: at the same time as you put your feet up you can socialize with your colleagues. 

If you have sufficient time in the lunch break, use it to get away now and again from the work environment. A brisk walk, a short swim or a keep-fit class will leave you more relaxed and ready for the afternoon’s work.  

In some workplaces, workers meet after the day is done to participate in games such as football, tennis of basketball. This not only provides healthy exercises, but also it gives workmates the opportunity to meet together in a different environment and get to know each other better. 

Finally, it is important to re-adjust your dietary habits to meet the demands of a busy day. Eat a good, healthy breakfast; avoid, if possible, drinking at lunch; and try to cut down your consumption of tea or coffee- stimulant drinks that intensify stress.  Instead, lay in a stock of fresh fruit and fruit juices: they are more refreshing and better for you.    

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Head to Toe Self-Massage

Massage is invigorating and you can do it for yourself. Just follow these easy techniques:

Head: For a relaxing scalp massage to drain away the day’s tensions and leave you feeling relaxed and alert, place your hands on your scalp at the roots of your hair. Spread out your fingers and thumbs to cover as much area as possible and gently rotate them in a clockwise direction. Breathe deeply through your nose to promote good circulation. Gradually work your hands all over your scalp from your hairline to your nape, until it starts to tingle slightly then reverse direction.

Face: You can relax your facial muscles and help yourself feel more refreshed with a gentle face massage. Using your index and second fingers of each hand, make small circular movements around your eyes, across cheeks, forehead and chin. Cup your cheeks for a minute so that the warmth of your hands can relax the tissue. Then repeat the circular movement, soon you will feel a glowing relief.

Feet: Sit in a comfortable position with your feet resting up on the bed or on a chair. Working on one foot at a time, cup your heel with one hand and with the other make small circular movements starting with each toe. 

Gradually move down to the ball of your foot and kneed this for a few minutes then slowly work over your sole and down to your heel.

By Corinna Richards

Woman to Woman

My Beautiful World