Latest home remedies offer the best and proven remedies

What food items can you consume to reduce cholesterol? If you have high cholesterol levels within your system, it could result in many health problems like coronary heart disease, type two diabetes, stroke, and high blood pressure.

One of the most common reasons for death in the present is the heart condition. The type of foods you eat impacts the cholesterol levels of your body.

It's important to incorporate food items that reduce LDL cholesterol, a dangerous cholesterol-carrying particle responsible for clogging the arteries. It is also necessary to cut down on foods that increase LDL.

Lower levels of healthy HDL cholesterol and high levels of triglycerides may raise the chance of.

Foods that reduce Cholesterol Fast

Diverse kinds of food items lower cholesterol in various ways by providing fiber, polyunsaturated oils, etc. Here are ten surprising foods that lower cholesterol Fast within your body.

Try eating a portion of them daily, as the more you consume, the better chances you have of eliminating bad cholesterol from your body.

Oats

Oats are rich in insoluble fiber, which helps to lower the cholesterol called low-density lipoprotein, which is bad cholesterol found in the body.

How do you lower cholesterol quickly using Oats?

Oats are:

1. A source of soluble fiber.
2. Reducing your lower-density lipoprotein (LDL) cholesterol.
3. The "bad" cholesterol.

This soluble fiber is also called beta-glucan. It changes into a gel that can bind cholesterol and bile within the intestinal tract. This reduces how much cholesterol absorption into the blood.

The cholesterol levels are reduced because the liver needs to remove excess cholesterol to produce more bile. A bowl of oatmeal each day is an impact on your overall health.

In addition, oats are complete grains, which will help you feel full and satisfied all day.

Nuts

According to research conducted recently that has been undertaken, walnuts, almonds, and other nuts could reduce the risk of heart-related complications for people with an incident heart attack.

Consuming nuts regularly can help improve blood cholesterol levels. Nuts also contain vitamin E, protein, magnesium, and potassium, which help keep the body protected from various diseases.

Similar to oats, they're also high in fiber, which may prevent cholesterol from absorbing into the blood.

Since nuts are rich in calories, it is possible to include a few of them in your diet. Be sure to avoid eating salted nuts since salt could increase blood pressure.

Avocados

Avocados are a great source of numerous nutrients and monounsaturated fatty acids.

Therefore, adding them to the daily diet may be highly beneficial in reducing LDL cholesterol levels in the blood, particularly for the overweight.

Avocados can be added as a side dish, or incorporate a few slices of avocado into the sandwiches and salads.

Avocados are also high in fiber, reducing harmful LDL and boosting healthy LDL in the blood. Numerous studies have demonstrated the efficacy of avocados in lower cholesterol levels in our bodies.

Fatty Fish

Fatty fish are a great source of omega-3 fats. They can lower LDL inside the body by replacing high LDL meat, which increases saturated fats and supplies fats that lower LDL.

The omega-3 fats lower the number of triglycerides in the blood and protect your heart from irregular heartbeats.

Make sure you cook the fish by steaming it instead of boiling it in oil, which increases the risk of getting heart disease.

Soya

Soya beans and the foods are made from soy milk, tofu, etc. They are rich in minerals, protein, and vitamins, making them the perfect choice to eat a balanced diet.

Soy foods are considered an effective method to lower cholesterol levels within the body. It is possible to replace dairy products with alternatives made of soya for the best results.

Fruits and vegetables

Fruits and vegetables are known for antioxidants that can shield the heart from various illnesses. They are rich in minerals and vitamins, making them the best nutrition source.

Additionally, they are high in fiber, which is believed to reduce cholesterol levels. Start adding vegetables and fruits like Okra, broccoli, strawberries, etc. In your diet daily.

Food that contains Additional Sterols and Stanols

Sterols and Stanols are extracted from plants similar in size and shape to cholesterol.

They are absorbed into the bloodstream quickly and block cholesterol from being absorbed and lower the body's cholesterol.

Sterols can be obtained from the oils of nuts, vegetable oils, seeds, and other foods. However, it isn't enough, so many companies add them to food items such as milk, orange juice bars, chocolates, and bars.

You can also purchase them in supplement form on the market.

Garlic

Garlic has been utilized over the centuries to treat ailments in various households.

The principal ingredient in garlic, called allicin, can reduce blood pressure and reduce bad LDL cholesterol.

There are supplements for garlic available to help lower cholesterol levels.

Garlic is the most effective food that can lower cholesterol levels.

Fenugreek Seeds

Also called methi seeds, fenugreek can reduce cholesterol levels and levels of triglycerides within the body.

You can eat one teaspoon of soaked fenugreek seeds daily to experience outcomes fast. Additionally, fenugreek seed extracts have been beneficial against blood sugar levels in those who have diabetes.

Lemon

Lemons are thought to be a good food source of Vitamin C as well as drinking lemon juice every day will lower bad LDL cholesterol in your body.

The juice of the lemon is rich in citric acid, making it a fantastic natural cleanser.

How can you lower your cholesterol using lemon juice? Drink a glass of lemon juice and warm water each day with an empty stomach. To reap the best benefit from these foods, reduce the trans and saturated fats you consume daily.

It is also possible to add coriander, ginger, cluster beans, celery—Apple cider vinegar, and green tea to your diet.

Losing some treasured ones by a sudden heart failure could be a terrific and most sorrowful incident. Thousands of individuals die once a year from a sudden coronary failure within the world. Our body indicates several things before it reaches its peak. A coronary failure could be a terrible hazard for our life, and a severe condition that wants frequent medical action and delay of a couple of minutes will take your breath away.

Medically, we have a tendency to decision it cardiac muscle infractions, once the muscles of the centre get destroyed and unable provide to provide to produce enough element and blood supply, and also the result's a coronary failure.

Signs Before A Heart failure

Luckily, our body provides some signs and indications one month before a coronary failure, and here we have a tendency to square measure displaying eight signs that our body generates. Scan them rigorously, and perhaps a bit of awareness will save your and other’s life.

1. Excess Fatigue
Excess fatigue and Feeling weakness with none specific reason will be signs of a coronary failure.

If you notice you're feeling worn-out while not doing significant tasks even, you're feeling weak once doing the regular chores like bathing or something like that don’t ignore this associate degreed raise a knowledgeable that.


2. Chest Pain
One of the most common signs of coronary failure is hurting. It will begin from the arms, particularly from the left arm and may have an effect on the shoulders, neck.

A person might feel a burning sensation and air mass in the centre. Typically folks get confused regarding that half they're feeling abundant pain. Ne'er ignore this sign, if you are feeling this instantly decision your doctor.


3. Abdominal Pain
Abdominal pain or disturb abdomen, nausea, vomiting, all square measure early signs before a coronary failure. Though, several different causes also can be accountable with none different reason if you see these all signs you mustn’t ignore them.

Lack of element and improper blood circulation will turn out nausea, pain, and stomach upset, and bloating and girls square measure a lot of doubtless to have an effect on these signs than men.


4. Hair Loss
Though varied causes of square measure associated with hair loss. However once the age of sixty, if you are feeling sudden hair loss and you're turning into bald is additionally joined with a coronary failure.


5. Difficulty in respiratory
Short respiratory or dyspnea, and bloating, are symptoms connected with the heart’s health. Once your heart isn't pumping enough element, it affects the lungs, develops pressure, and you have got to create a trial whereas respiratory.

The researchers declared that folks feel this sign four months before a coronary failure.


6. Disturb Sleep
Sleeping problem or sleep disorder is additionally associated with early signs before a coronary failure. Folks that suffered from associate degree attack delineated that they're feeling problem and feeling anxiety.

Waking up early while not obtaining correct sleep also can cause thanks to stress, however, if it stays for a protracted time, your body is indicating one thing that you simply ought to ne'er ignore.


7. Irregular Heartbeat
Whenever we have a tendency to square measure nervous or afraid, the heartbeat will increase and that we will feel it well, however, if it happens for none reason and happens typically, you ought to concentrate on it.

Irregular heartbeat or additionally referred to as heart disease largely happens in girls and proof of fright.


8. Excess Perspiration
Excess sweating while not doing associate degree significant tasks although you are feeling within the night it will be an early sign of a coronary failure.

Day sweating is traditional if you're feeling hot or drinking excess water however night sweating isn't traditional, therefore don’t avoid this sign.

Risk Factors

The risk factors rely on totally different situations; a number of them will be treated.

Heart attack-Risk Factors

1. Age factor
Most people die with coronary failure that's sixty-five or older than that. The older you get, the lot of you have got magnified the probabilities of a coronary failure.


2. Heredity and Gender
The studies are explicit that men square measure a lot of vulnerable to heart attacks than girls. And if your oldsters died from a coronary failure, you'll get a lot of doubtless to come up with a heart condition or a sudden coronary failure.


3. Smoking
People who square measure chain-smokers have a high risk of coronary failure and heart diseases.


4. Hypertension
The high-pressure level is additionally risky for the centre and puts a strain on heart vessels and nerves and maybe a primary reason for strokes, attack, heart disease, and nephrosis.


5. Cholesterol
The magnified sterol level isn't sensible for our health, and numbers of individuals don't have any plan they're uptake wrong, and lack of exercise will result in lousy sterol.


6. Triglycerides
This is called a fat kind within the body and mix with lousy sterol will have a bigger risk of heart disease and blocked valves.


7. Obesity
Obesity will create your heart work tougher, and it will decrease the lifetime of a heart and place you in hazard.


8. Diabetes
More than an hour of individuals die once a year thanks to polygenic disorder or magnified glucose level. attempt to maintain the sugar level and take correct medicines.


9. Stress and Alcohol
Excess consumption of alcohol and depression aren't appropriate for overall health, associate degreed heart’s health isn't an exception.


10. Lack of Nutrition
Eating a lot of preservatives, junk foods, fast foods, cooked foods, aren't appropriate for the centre, and a long-time consumption will create your body fat, and different problems will develop.

Dos and Don’t

Do’s
Add exercise to your routine, eat a lot of fruits and veggies, and take a healthy diet.

For reducing stress, do your favourite tasks, create friends, and keep positive.

Whenever you notice any sign, don’t delay and regularly contact a doctor or invoke the emergency range.

Men and girls will feel totally different signs, however, the pain and burning sensation stay equivalent therefore keep awareness, particularly if you're older than sixty.

Avoid smoking and alcohol.

Take correct medicines therefore treatable causes will be a cure before the condition becomes worse.

Maintain sterol and glucose levels and have regular checkups.

Don’t
Don’t feel disgraced or embarrassed if you are feeling any signs.

Please don’t accept a low lifestyle and try to change it.

Your kitchen, not the drugstore, may hold the secret to achieving healthy, vibrant skin.

Cool and creamy avocado can help moisturize dry, cracked skin. The list of culprits that can cause dry skin is a long one, from daily bathing habits (think hot showers and scrubbing yourself dry with a towel) and wicked winter weather to a lack of natural oils in your skin as you age.

You necessarily do not need to visit a dermatologist to heal your dry skin. Instead, consider adding a natural remedy to your skin-care routine at home. The ingredients for these dry-skin remedies might already be in your kitchen.

Why Opt for a Natural Dry-Skin Remedy Rather Than Buy a Product?

Given the countless skin products available, a natural remedy may be worth trying.

Natural oils and treatments are sure to make them a better choice for many people. Other products may not contain a ton of ingredients and preservatives.

It is often the case for water-based products. These along, with products that contain alcohol and fragrances, can cause irritation or an allergic reaction or dry out your skin.

How often a good idea to keep it simple when it comes to beauty care, especially for people with allergies or a very sensitive complexion, Unlike water-based lotions and creams or those containing preservatives, pure oils have a natural base, making them great dry-skin remedies.

How Natural Remedies Can Help Soothe Dry, Irritated Skin

Your skin naturally produces oil, called sebum, which helps protect the skin from moisture loss, but everyday actions — such as forgetting to put on moisturizer or washing your hands with a drying soap — can strip natural oils from your skin.

American Academy of Dermatology (AAD) noted people without acne. There is an increased production of sebum (for which the extra oil will provide the opposite effect), the use of the oil makes the skin glow, and Protective can help restore the moisture barrier.

If you have acne-prone skin, there is some evidence to support the idea that tea tree oil can improve mild to moderate acne, including the previously published Double-Blind, Randomized, Control Study. , And the Uncontrolled Pilot Study 2019 Australian Journal of Dermatology, published in August. However, you may want to consult a dermatologist before starting a new acne treatment.

There are many ways to reap the moisturizing benefits of oils, either on their own or with other ingredients, to make a DIY nourishing mask or an exfoliating rub. Castor oil, lavender oil, and avocado oil may be good natural remedies for dry skin, again, so long as you do not have acne-prone skin.

Coconut oil is the oil you may have in your kitchen cabinet and may also be a good choice for those not prone to acne. People with atopic dermatitis — a type of eczema and an allergic skin condition characterized by dryness and itching — saw excellent results when they used virgin coconut oil on their skin, according to one randomized, controlled, double-blind clinical trial.

Aloe vera, a plant with natural healing properties, can also be infused in oils and used as a natural moisturizer. Per past research, aloe vera gel contains mucopolysaccharides, which help lock moisture into the skin and make this another naturally moisturizing skin-care ingredient.

10 Natural, DIY Remedies to Moisturize Dry Skin

A simple way to use your favorite oil (in its purest form) is to drizzle it into warm bathwater. You can also try these natural remedies:

1. Whip Up an Olive Oil Cleanser to Soothe Dry Skin

One of the great natural oils to use is olive oil, which acts as a natural cleanser and moisturizer. Just rub the oil into your skin and wrap a warm, damp cloth around your face until it cools down. Olive oil is a good choice as a cleanser because it will not strip your skin of its natural oils.

2. DIY a Rich, Creamy Avocado Mask

Creating a homemade mask of avocado is another natural way to soothe dry skin. Crompton suggests pureeing half an avocado and mixing it with one teaspoon (teaspoon) of olive oil; you can also add one tablespoon (tablespoon) of honey for dry skin. Apply the mask to your face, leave it on for 15 to 20 minutes, and then wash it off. Your skin should feel moisturized, but you can double up on the hydrating effects by applying your regular moisturizer as well.

3. Make a Natural Olive Oil and Sugar Scrub

Create a naturally moisturizing exfoliating scrub using a combination of olive oil and sugar. Combine ½ cup of sugar with two tablespoons of olive oil, Crompton says. You can also add an essential oil like lavender, which adds a natural fragrance and can promote relaxation. Gently rub the scrub into your skin, and then wash it off. Last, use a soothing moisturizer to lock in the benefits of freshly exfoliated skin.

4. Create an Easy Oatmeal Soak to Calm Your Skin

Adding a cup of oatmeal to a warm bath can naturally rehydrate dry skin. The oat product itself is soothing, and it helps your skin retain moisture from the bathwater.

5. Exfoliate Your Face With a Homemade Oatmeal Honey Mask

Mix two tablespoons of oats with one tablespoon of honey and a dash of water. Crompton suggests warming up the mixture, then rubbing it into your skin. You can use it to exfoliate and wash it off right away or leave it on for 15 to 20 minutes as a soothing, hydrating mask.

6. Apply Coconut Oil Before Bedtime

Coconut oil becomes a solid at room temperature, so uses it as a moisturizing cream at bedtime or anytime.

For chapped heels and hands, apply the oil, layer with thick socks or non-latex gloves.

7. Add Your Favorite Oil to Your Bath

Natural oils are great for moisturizing the skin and helping to re-create the natural skin barrier. When we wash hands and Face frequently, It will damage with water and drying soaps that strip the skin of its natural protective oils.

Aside from olive oil or coconut oil, you can test out other natural oils that are free from irritants, including jojoba, argan, and avocado oils. Shain house recommends adding a few tablespoons of the desired oil under running bathwater.

Treat yourself to a short soak and gently pat your skin dry afterward to avoid rubbing all the oil off. You can also apply a small amount of your preferred oil to your skin post-shower to keep it soft and moist.

8. Use Milk Compresses for Irritated Skin

Milk has natural anti-inflammatory properties. It also contains lactic acid, a mild, natural exfoliant. To make a milk compress, Cincinnati Health Institute advises soaking a clean cloth (like a washcloth or a towel) in a bowl of cool milk and holding it in place over any dry areas.

Shain house recommends using these compresses on your skin for 5 to 10 minutes at a time. It especially helps for irritated skin that’s itchy, too. Lactic acid can sting cracked skin, though, so use with caution, per Harvard Health Publishing.

9. Consider a Fruit Enzyme Cleanser or Exfoliant

Fruit enzymes can be lifesavers during the dry-skin season. These alpha-hydroxyl acids are great for gently exfoliating the superficial layer of dulling dead skin cells on the face and body.

Using a fruit-enzyme-infused wash or mask twice per week. Some fruit enzymes to look for include pineapple, pumpkin, and papaya.

10. Apply Aloe Vera to Dry, Irritated Skin

Although often considered a cure for sunburn, aloe vera gel can be helpful even in the dry winter months. According to previous research, it works by eliminating redness and irritation, and it can reduce the symptoms of aging and acne breakouts. But Shainhouse cautions that some people can develop allergic contact dermatitis to aloe, so you may want to perform a patch test first before applying it to a large area of skin.

5 Expert Tips for Avoiding a Dry-Skin Relapse

There are other steps you can take to protect your skin and help keep it from drying out.

Make moisturizing a part of your daily skin-care routine. As soon as you step out of the shower, slather your skin from head to toe with a rich, creamy product (the thicker it is, the richer it is), advises the AAD.

Develop other skin-friendly bathing habits. You should also avoid hot showers and limit baths to 10 minutes, per the AAD. Regular bar soap contains ingredients that are harsh on your skin. So opt for a mild cleanser or liquid body wash instead.

Avoid exposing your skin to harsh chemicals. That includes alcohol and apple cider vinegar. These ingredients can worsen dry skin and even cause burns in some cases, Shainhouse says.

Drink plenty of water. Boosting your water intake helps hydrate your body and moisturize your skin from the inside out (not to mention all of the other health benefits it carries).

Dress appropriately for the weather. It goes beyond wearing sunscreen in the summer to help against not only sunburns but also skin cancer. Remember to put on your gloves before going outside into the winter air to prevent dryness and chapping.

Read More: Face Sides, Chin, Lips, Skin, Home Remedies, Cleanser, Lips, Exfoliant, Milk Compression, Aloe Vera, Remedies, Chin, Dry-Skin, Face Side, Irritated Skin, Face Care, Diet and Nutrition

WHAT DO I NEED TO KNOW ABOUT BACK PAIN?

Back pain is very common and will affect most of us at one time or another in our lives.

It is usually not a serious problem and can be caused by a strain on a muscle, ligament, or muscle.

It's best to carry on with your regular activities as quickly as possible and to keep moving.

Even if your back hurts, being active and doing exercise won't make it worse. You will feel better if you stay active. This can be achieved by taking painkillers.

HOW DOES YOUR BACK WORK?

The spine (also known as the backbone of the spinal column) is one of our strongest parts and allows us to have a lot of flexibility and strength.

It is made up of 24 bones (vertebrae), each one on top of another. These bones are supported by discs between them and strong ligaments and muscles. The bones at the bottom of your back are the tailbone, which is fused and has no discs.

Many small joints, known as the facet joints, can be found on either side of the spine. They run from top to bottom.

The vertebrae protect the spinal cord by allowing it to pass inside them.

The spinal cord connects to the brain via the base of the skull. Nerves that run through spaces between bones of the spine pass through these spaces to reach the rest of the body also connect to the brain. These nerves are also called nerve roots.

As you age, your spine structures, including the joints, discs, and ligaments, change. While the structures are strong, it is normal for your back to become stiffer with age.

CAUSES

Sometimes back pain is not due to one cause. It could be caused by one or more of these:

Poor posture

Lack of exercise can lead to stiffening of the spine and weakening of muscles

Muscle strains and sprains.

There are a few other conditions that can cause pain in the back, along with the ones mentioned above. Remember that severe pain does not necessarily indicate a serious condition. Below are some common conditions.

SPONDYLOSIS

As we age, our bones, discs, and ligaments can become weaker. All of us will experience this as part of aging, but it doesn’t have to cause pain.

As we age, the discs in our spines become smaller and the space between the vertebrae becomes narrower. Osteophytes are small pieces of bone that may develop at the edges and facet joints of the vertebrae.

This medical term is called spondylosis. It is similar to the changes that osteoarthritis causes in other joints.

Spondylosis can be reduced by keeping the spine flexible and strengthening the muscles surrounding the spine and pelvis.

SCIATICA

Sometimes back pain can be linked to pain in the legs. There may also be numbness and tingling sensations. Sciatica is the name for this condition.

This happens when a nerve in your spine is squeezed or pressed. Sciatica can cause leg pain, which is the most severe. However, some people may experience little to no back pain.

Sciatica is most often caused by a bulging disk pressing on the nerve. The discs are designed to bulge to allow us to move our spines around easily. However, sometimes a bulge can catch a nerve root and cause pain down the leg or foot.

Although most people can recover quickly, some cases may take several months.

Start the gentle exercise as soon you can to reduce sciatica. A physiotherapist is also a good idea.

SPINAL STENOSIS

Sometimes, back pain can be linked to pain in the legs. This happens after you walk for a while and then it tends to improve quickly when you sit down. This condition is called spinal stenosis.

This can occur at birth, or as we age.

Problems can be caused by something pressing on the tiny space between the spine and the nerves. This is the nerve root canal or spinal canal. It can be compressed by bone or ligament.

Both legs can feel the effects, although one leg may be more severe than the other. It is common for the pain to get worse if you rest and sit down. Some people also find that they feel less pain when they are stooped. The main problem is usually leg pain, which is similar to sciatica.

Most cases of sciatica and spinal stenosis are not serious. If you are experiencing severe pain or discomfort, you should consult your doctor to get further advice.

OTHER CAUSES

Other causes of back pain are rarer:

A fracture is a condition that can lead to bone problems. This condition is called osteoporosis.

An infection

A tumor

Inflammation, such as in the condition of Ankylosing Spondylitis.

HOW TO VISIT A DOCTOR

It's not uncommon for back pain to be common. However, most cases can be treated without seeing a doctor.

IF YOU ARE EXPERIENCING PAIN, YOU SHOULD VISIT YOUR DOCTOR:

• It is bad
• It lasts a long time
• Stops you from doing what you love or working.
• Your daily activities are affected
• It gets worse.

If you experience changes in your sexual function (e.g., inability to erection), it is a good idea to see your doctor.

Your doctor will assess you if the pain is causing significant discomfort and preventing you from going about your normal work and personal life.

These questions will help you predict the likelihood of further treatment for your back pain. Your doctor may refer you to physiotherapy if you feel you need more support. This will allow you to get treatment quickly to reduce pain and help you return to your normal activities.

It is natural to want to find out what caused your back pain. Even after carefully assessing your back, experts may not be able to tell you what caused it.

Talking openly with your healthcare professional about your back pain is a good idea. It may be helpful to reduce your fear and speed up your recovery.

WHAT ARE THE SIGNS THAT A SERIOUS PROBLEM IS?

Rarely is back pain or pain down the legs a sign that there is a more serious problem.

You should immediately seek medical attention if you experience any of these symptoms:

• Trouble controlling or passing urine
• Loss of control over your bowels
• Numbness in your back or around your genitals
• A serious weakness in your legs makes it difficult to stand.
• Chronic, severe back pain that persists for several weeks.

These symptoms could be a sign of a serious, rare condition that requires immediate medical attention.

DIAGNOSIS

According to national guidelines, doctors should adopt a common-sense "wait and see" approach to diagnosing back pain. This is because most back pain cases resolve themselves. This approach can be frustrating for patients, but it may prove to be a good idea.

Your GP can assess your back pain and discuss your symptoms to determine if you require further treatment. A simple exam will diagnose most problems. It's unlikely that you will need to undergo any additional tests.

TESTS

If:

• You've suffered a back injury, such as from a fall.
• Your doctor may suspect that there is an underlying cause of your pain
• The pain lasted an unusually long period.

This may lead to the need for a magnetic resonance imaging scan (MRI) or computerized tomography (CT), respectively.

X-rays are less common because back pain can often be caused by soft tissue problems, such as muscles and ligaments, that cannot be seen on X-rays.

On x-rays, spondylosis may show up as changes to the spine. These are common changes that affect us all and can be seen on x-rays. X-rays can't be used to diagnose this condition.

Sometimes, even after an extensive investigation, it may not be possible to determine what is causing the back pain.

MANAGE YOUR SYMPTOMS

To treat back pain, it is important to continue moving and to live a healthy life.

People worry that lifting heavy objects, twisting and turning, or other activities, could make back pain worse. Remember that your spine and back are strong and designed to move.

Too much rest can make back pain worse.

Keeping active and participating in daily activities will help speed up your recovery.

Evidence also suggests that emotional responses to back pain can have a significant impact on how fast you heal. Your back will heal faster if you're positive and active.

Do not suffer in silence if you are ever experiencing difficulties. Talk to a healthcare professional.

• Keep moving
• Painkillers
• Heat/ice packs
• Posture
• Complementary medicine
• Correct lifting
• Nutrition and diet
• Pain management programmes

KEEP MOVING

If you suffer from back pain, it is important to stay active.

The muscles surrounding the spine should be strong to provide support for the bones and joints. Your back will retain its natural range of motion if you move more.

You can cause back pain by not moving for long enough. Your back can become more stiff and painful if you stop moving.

Regular exercise can reduce back pain by making it less frequent and shorter. Endorphins are also released, which are the body's natural painkillers. These chemicals reduce pain and make you happier.

Although it may feel uncomfortable at first, exercise doesn't do any harm. Start slowly and increase your exercise. You can start slowly with small, regular exercises. Then each day you will increase your exercise.

You can also take painkillers before you go. Your back will become stronger and more flexible over time. This should help reduce your pain.

EXERCISES FOR BACK PAIN

You'll be more likely to do the exercise you love. People with back pain can benefit from many types of exercise. Examples include:

• Swimming
• Walking
• Yoga
• Pilates
• Going to the gym.

A 12-week program of yoga designed specifically for low back pain has been shown to help patients live more active lives and manage their condition better. The study found that many participants could recognize signs and prevent future episodes of back pain.

If you are interested in learning yoga, many places offer them. Before you begin, make sure to speak with the instructor about your back pain.

On the back page, you will find examples of exercises that can help reduce pain.

PAIN DURING EXERCISE

When you exercise, you may feel discomfort or pain. It is normal to feel some discomfort and sometimes pain after exercising. This should resolve within a few minutes. This is not an indication that you are hurting yourself. You can reduce your pain by exercising and helping manage your back pain.

You can push yourself to do hard exercise but not overdo it. You should consult a doctor if you experience pain during or after exercise. Start slowly and gradually increase your activity.

Many people quit exercising after their back pain is gone. If you stop exercising, all of the gains you have made in your back health will be lost. You must keep exercising even if you feel better.

For tailored advice on exercise, it's a good idea for anyone who is having trouble exercising to visit a GP. Personal trainers may be available at your gym if you need expert advice. Tell them everything about you.

LET’S MOVE WITH LEON

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TREATMENT

People with back pain can benefit from taking painkillers, being active, and doing specific exercises. Some people may need additional medical attention.

• Therapies
• Drugs
• Surgery

THERAPIES

PHYSIOTHERAPY

Physiotherapy can help you increase your flexibility and strength. The best treatment for back pain is exercise. A physiotherapist will be able to oversee your exercise program and suggest exercises that can be helpful.

Manual therapies, also known as 'hands-on' treatments, include manipulation and mobilization, of the spinal joints. They can be combined with exercises to relieve back pain. Manual therapy is usually performed by osteopaths and chiropractors.

These therapies may not be appropriate for everyone. If you are considering trying these therapies, talk to your doctor. Also, tell the therapist about any medical conditions you may have.

OCCUPATIONAL THERAPY

Occupational therapy may be helpful if your back pain is making it difficult to do everyday activities like dressing, washing, and driving. You may be offered alternative ways to relieve the strain, or they might recommend gadgets or aids that can help. You shouldn't rely on gadgets or aids to help you get back to your normal activities.

Learn more about Occupational Therapy.

TALKING THERAPIES

People can feel depressed if they have back pain that lasts for a while. Talking to someone, such as a friend, relative, or doctor, can help you feel better. Talking therapies are helpful.

Cognitive behavior therapy (CBT), for example, can be used to treat back pain. It helps people deal with their problems in a more positive manner by breaking them down into smaller pieces. You might be referred by your doctor for CBT. Or you may want to go private.

It is important to stay active socially and physically to help with anxiety and low mood. You might find it helpful to join a local leisure club, sports club, walking or gardening group, or simply go out with friends for coffee every now and again.

BACK PAIN

Most people suffering from back pain will find it helpful to return to work sooner than expected.

You will be able to reduce your back pain by staying active and moving your back muscles. You'll feel happier about yourself, as it will make you feel better.

People used to be advised to stay in bed. However, we now know that this is a mistake. It's better to move, even if it means taking some painkillers.

Most people return to work within 2 days. However, some people can take longer depending on their job.

It doesn't mean that you have to wait for your back problem to resolve completely. You will find that the longer you stay off work, the more likely your back problems are.

SUPPORT FROM YOUR EMPLOYER

Keep in touch with your employer to discuss how you can return to work. You may be required to work fewer hours if your job involves lifting heavy objects or other physically demanding tasks.

An occupational health advisor can help you stay on track and help you cope with your job by advising you what work you're able to do.

OTHER SUPPORT

The Government's Access To Work scheme may be able to assist you if you have difficulty getting to work or need equipment.

Talk to your doctor and your employer if you are unable to return to work after two weeks' absence due to back pain.

Further assistance can be obtained through your local Employment Centre Plus or the Government's Fit For Work guidance.

RESEARCH AND NEW DEVELOPMENTS

Our research has contributed to improving the management of lower back pain. STarT Back Tool was developed by researchers at Keele's primary care center. This tool is used to assist clinicians in deciding the best treatment for lower back pain patients.

This focused approach to treatment has been proven to reduce patient-reported disability, fewer days off work, and significantly lower costs for the NHS as well as the wider society. Organizations such as the Royal College of General Practitioners (NICE) recommend the STarT back Tool for low back pain. It has been used by many services in the UK and around the world.

We support research to determine why people with spondylosis of the lower spine experience a lot of pain while others feel little or no pain. The study will compare the movement and function of people with low back pain and those without it. The results will allow physiotherapists and other healthcare professionals to better serve patients.

We are also studying the role of genes in causing back pain. Our researchers are examining bony lumps that can be caused by spondylosis, also known as osteophytes. They will examine the nerve pressure they can cause. To study the causes of spinal osteoarthritis in zebrafish, we use them as models. Because of the surprising similarities between their anatomy and that of the human spine, zebrafish make excellent models.