Low Back pain, Symptoms, Causes and Treatment

 

Key facts

• In 2020, low back pain (LBP) affected 619 million people globally and it is estimated that the number of cases will increase to 843 million cases by 2050, driven largely by population expansion and ageing .
• LBP is the single leading cause of disability worldwide and the condition for which the greatest number of people may benefit from rehabilitation.
• LBP can be experienced at any age, and most people experience LBP at least once in their life.
• Prevalence increases with age up to 80 years, while the highest number of LBP cases occurs at the age of 50–55 years. LBP is more prevalent in women .
• Non-specific LBP is the most common presentation of LBP (about 90% of cases).

Source: https://www.who.int/news-room/fact-sheets/detail/low-back-pain

What Is Low Back Pain?

Low back pain is a universal human experience -- almost everyone has it at some point. The lower back, which starts below the ribcage, is called the lumbar region. Pain here can be intense and is one of the top causes of missed work. Fortunately, low back pain often gets better on its own. When it doesn't, there are effective treatments.

Symptoms of Low Back Pain

Symptoms range from a dull ache to a stabbing or shooting sensation. The pain may make it hard to move or stand up straight. Acute back pain comes on suddenly, often after an injury from sports or heavy lifting. Pain that lasts more than three months is considered chronic. If your pain is not better within 72 hours, you should consult a doctor.

Symptoms That Require Urgent Care

Severe back pain after a fall or injury should be checked out by a health care professional. Other warning signs include a loss of bowel or bladder control, leg weakness, fever, and pain when coughing or urinating. If you have any of these symptoms along with your back pain, contact your doctor.

Muscle Strain or Sciatica?

The kind of back pain that follows heavy lifting or exercising too hard is often caused by muscle strain. But sometimes back pain can be related to a disc that bulges or ruptures. If a bulging or ruptured disc presses on the sciatic nerve, pain may run from the buttock down one leg. This is called sciatica.

Back Pain Culprit: Your Job

If your job involves lifting, pulling, or anything that twists the spine, it may contribute to back pain. However, sitting at a desk all day comes with risks of its own, especially if your chair is uncomfortable or you tend to slouch.

Back Pain Culprit: Your Bag

Although you may wear your purse, backpack, or briefcase over your shoulder, it is the lower back that supports the upper body -- including any additional weight you carry. So an overstuffed bag can strain the lower back, especially if you carry it day after day. If you must tote a heavy load, consider switching to a wheeled briefcase.

Back Pain Culprit: Your Workout

Overdoing it at the gym or golf course is one of the most common causes of overextended muscles leading to low back pain. You're especially vulnerable if you tend to be inactive during the work week and then spend hours at the gym or softball field on the weekend.

Back Pain Culprit: Your Posture

Mom was right when she said, "Stand up straight!" Your back supports weight best when you don't slouch. This means sitting with good lumbar support for your lower back, shoulders back, with feet resting on a low stool. When standing, keep weight evenly balanced on both feet.

Back Pain Culprit: Herniated Disc

The spine's vertebrae are cushioned by gel-like discs that are prone to wear and tear from aging or injuries. A weakened disc may rupture or bulge, putting pressure on the spinal nerve roots. This is known as a herniated disc and can cause intense pain.

Back Pain Culprit: Chronic Conditions

Several chronic conditions can lead to low back pain.

Spinal stenosis is a narrowing of the space around the spinal cord, which can put pressure on the spinal nerves.

Spondylitis refers to chronic back pain and stiffness due to severe inflammation of the spinal joints.

Fibromyalgia causes widespread muscle aches, including back pain.

Who's at Risk for Low Back Pain?

Most people get their first taste of low back pain in their 30s. The odds of additional attacks increase with age. Other reasons your low back may hurt include:

• Being overweight
• Inactive lifestyle
• Jobs that require heavy lifting

Diagnosing Low Back Pain

To help your doctor diagnose the source of low back pain, be specific in describing the type of pain, when it started, related symptoms, and any history of chronic conditions. Your doctor may order X-rays, CT or MRI scans to look for damaged bones or discs, or other injuries to the spine.

Home Care for Low Back Pain

Back pain due to muscle strain will usually get better on its own, but you can take steps to make yourself more comfortable. A heating pad or warm baths may provide temporary pain relief.

The Bed Rest Debate

When your back hurts, you may not feel like getting out of bed. But if the problem is muscle strain, doctors recommend returning to your normal activities as soon as possible. Studies suggest that any more than a day or two of bed rest can actually make the pain worse and may reduce muscle tone and flexibility.

Yoga

If back pain doesn't go away in three months, there's evidence that yoga can help. In one recent study, people who took 12 weeks of yoga classes had fewer symptoms of low back pain than people who were given a book about care for back pain. The benefits lasted several months after the classes were finished. The study suggests conventional stretching also works just as well. Make sure your instructor is experienced at teaching people with back pain and will modify postures for you as needed.

Spinal Manipulation

Chiropractors and some osteopathic doctors use spinal manipulation to treat low back pain by applying pressure with their hands to bones and surrounding tissues. This treatment is not appropriate for everyone.

Massage Therapy

A study funded by the government suggests that massage may help relieve chronic low back pain. After 10 weeks, people who had weekly massages had less pain and were better able to go about their daily activities than people who got traditional care. That was true no matter what type of massage they got, and the benefits lasted at least six months.

Acupuncture

Can acupuncture treat back pain? The evidence is mixed. In 2009, a study of several hundred people with long-lasting back pain found surprising results. Those who had simulated acupuncture (involving toothpicks tapping the skin) got the same benefits as those who had real acupuncture with needles. After eight weeks, both groups had greater relief than people who did not have acupuncture.

Medications

Mild back pain often feels better with over-the-counter pain relievers, such as acetaminophen, ibuprofen, or naproxen. Pain-relieving creams may be helpful for muscle aches. For severe pain or chronic pain, your doctor may recommend prescription medication.

Injections

If simpler therapies and medications aren't helping, your doctor may recommend injections to the back. One procedure, called a nerve root block, targets irritated nerves. Injections for back pain usually contain steroid medication.

Surgery

If long-lasting back pain is interfering with your daily life, and other treatments have not provided relief, you may be a candidate for surgery. Depending on the cause of your pain, a surgeon may remove a herniated disc, widen the space around the spinal cord, and/or fuse two spinal vertebrae together.

Physical Therapy

If back pain has left you inactive for a long time, a rehabilitation program can help you strengthen your muscles and get back to your daily activities. A physical therapist can guide you through stretches, strength exercises, and low-impact cardio that will help you be fitter without straining your back.

Source and other details with pictures: https://www.webmd.com/back-pain/ss/slideshow-low-back-pain-overview

Tips For An Awesome Retirement

Some of us have reached our golden years, and some of us have not. But these tips for an awesome retirement should be read by everyone. They have been collected from many a senior, each with his or her own piece of advice. Some you may know, some may surprise you, and some will remind you of what's important. 

 1. It's time to use the money you saved up.
Use it and enjoy it. Don't just keep it for those who may have no notion of the sacrifices you made to get it. Remember there is nothing more dangerous than a son or daughter-in-law with big ideas for your hard earned capital. 

Warning: This is also a bad time for an investment, even if it seems wonderful or fool-proof. They only bring problems and worries and this is a time for you to enjoy some peace and quiet.
 
2. Stop worrying about the financial situation of your children and grandchildren. 
Don't feel bad for spending your money on yourself. You've taken care of them for many years and you've taught them what you could. You gave them an education, food, shelter, and support. The responsibility is now theirs to earn their own money.
 
3. Keep a healthy life, without great physical effort.
Do moderate exercise (like walking every day), eat well, and get your sleep. It's easy to become sick, and it gets harder to remain healthy. That is why you need to keep yourself in good shape and be aware of your medical and physical needs. Keep in touch with your doctor and go for periodical medical check up even when you're feeling well. 
 
4. Always buy the best, most beautiful items for your life patner.
The key goal is to enjoy your money with your partner. One day, one of you will miss the other, when money will not provide any comfort. So, enjoy it together.
 
5. Don't stress over the little things.
You've already overcome so much in your life. You have good memories and bad ones, but the important thing is the present. Don't let the past drag you down and don't let the future frighten you. Feel good in the now. Small issues will soon be forgotten.

6. Regardless of age, always keep love alive.
Love your partner, love life, love your family, love your neighbor, and remember: "A man is not old as long as he has intelligence and affection."
 
7. Be proud, both inside and out.
Don't stop going to your hair salon or barber, do your nails, go to the dermatologist and the dentist, keep your perfumes and creams well stocked. When you are well-maintained on the outside, it seeps in, making you feel proud and strong.
 
8. Don't lose sight of fashion trends for your age, but keep your sense of style.
There's nothing worse than an older person trying to wear the current fashion among youngsters. You've developed your own sense of what looks good on you - keep it and be proud of it. It's part of who you are.
 
9. ALWAYS stay up-to-date.
Read newspapers, watch the news. Go online and read what people are saying. Make sure you have an active email account and try to sign up to a couple of social networks. You'll be surprised which old friends you may meet. Keeping in touch with what is going on and with the people you know, is important at any age.
 
10. Respect the younger generation and their opinions.
They may not have the same ideals as you, but they are the future, and will take the world in their direction. Give advice, not criticism, and try to remind them of yesterday's wisdom that still applies today.
 

11. Never use the phrase: "In my time". Your time is now.
As long as you're alive, you are a part of this time. Have fun and enjoy life. 

12. Some people embrace their golden years, while others become bitter and surly.
Life is too short to waste your days on the latter. Spend your time with positive, cheerful people, it'll rub off on you and your days will seem that much better. Spending your time with bitter people will make you older and harder to be around.
 
13. Do not surrender to the temptation of living with your children or grandchildren.
Sure, being surrounded by family sounds great, but we all need our privacy. They need theirs and you need yours. If you've lost your partner (our deepest condolences), then find a person to move in with you and help out. Even then, do so only if you feel you really need the help or do not want to live alone.
 
14. Don't abandon your hobbies.
If you don't have any, make new ones. You can travel, hike, cook, read, dance. You can adopt a cat or a dog, grow a garden, play cards, checkers, chess, dominoes, golf. You can paint, volunteer at an NGO or just collect certain items. Find something you like and spend some real time having fun with it.
 
15. Even if you don't feel like it, try to accept invitations.
Baptisms, graduations, birthdays, weddings, conferences. Try to go. Get out of the house, meet people you haven't seen in a while, experience something new (or something old). But don't get upset when you're not invited. Some events are limited by resources, and not everyone can be hosted. The important thing is to leave the house from time to time. Go to museums, go walk through a field. Get out there.
 

16. Be a conversationalist. Talk less and listen more.
Some people go on and on about the past, not caring if their listeners are really interested. That's a great way of reducing their desire to speak with you. Listen first and answer questions, but don't go off into long stories unless asked to. Speak in courteous tones and try not to complain or criticize too much unless you really need to. Try to accept situations as they are. Everyone is going through the same things, and people have a low tolerance for hearing complaints. Always find some good things to say as well.
 
17. Pain and discomfort go hand in hand with getting older.
Try not to dwell on them but accept them as a part of the cycle of life we're all going through. Try to minimize them in your mind. They are not who you are, they are something that life has added to you. If they become your entire focus, you lose sight of the person you used to be.
 
18. If you've been offended by someone, forgive them. If you've offended someone, apologize.
Don't drag around resentment with you. It only serves to make you sad and bitter. It doesn't matter who was right. Someone once said: "Holding a grudge is like taking poison and expecting the other person to die." Don't take that poison. Forgive, forget and move on with your life.
 
19. If you have a strong belief, savor it.
The key is not to waste your time trying to convince others. They will make their own choices no matter what you tell them, and it will only bring you frustration. Live your faith and set an example. Live true to your beliefs and let that memory sway them.
 
20. Laugh. Laugh A LOT. Laugh at everything.
Remember, you are one of the lucky ones. You've managed to have a life, a long one. Many never get to this age, never get to experience a full life. But you did. So what's not to laugh about? Find the humor in your situation.
 

21. Take no notice of what others say about you and even less notice of what they might be thinking.
They'll do it anyway, and you should have pride in yourself and what you've achieved. Let them talk and don't worry. They have no idea about your history, your memories and the life you've lived so far. There's still much to be written, so get busy writing and don't waste time thinking about what others might think. 

Now is the time to be at rest, at peace and as happy as you can be!

Source: Received as an email from a friend

Autism spectrum disorder

Autism(Autism spectrum disorder (ASD) is a neurodevelopmental disorder characterized by impaired social interaction, verbal and non-verbal communication, and restricted and repetitive behavior. 

Autism spectrum disorder (ASD) and autism are both general terms for a group of complex disorders of brain development.

Parents usually notice signs in the first two years of their child's life. These signs often develop gradually, though some children with autism reach their developmental milestones at a normal pace and then regress. The diagnostic criteria require that symptoms become apparent in early childhood, typically before age three.

Autism’s most-obvious signs tend to appear between 2 and 3 years of age. In some cases, it can be diagnosed as early as 18 months. Some developmental delays associated with autism can be identified and addressed even earlier. Autism Speaks urges parents with concerns to seek evaluation without delay, as early intervention can improve outcomes.

Types of ASD

There are three different types of Autism Spectrum Disorders:

• Autistic Disorder (also called "classic" autism)This is what most people think of when hearing the word "autism."  People with autistic disorder usually have significant language delays, social and communication challenges, and unusual behaviors and interests. Many people with autistic disorder also have intellectual disability.
• Asperger SyndromePeople with Asperger syndrome usually have some milder symptoms of autistic disorder.  They might have social challenges and unusual behaviors and interests.  However, they typically do not have problems with language or intellectual disability.
• Pervasive Developmental Disorder – Not Otherwise Specified (PDD-NOS; also called "atypical autism")People who meet some of the criteria for autistic disorder or Asperger syndrome, but not all, may be diagnosed with PDD-NOS. People with PDD-NOS usually have fewer and milder symptoms than those with autistic disorder.  The symptoms might cause only social and communication challenges.

Signs and Symptoms of autism

ASDs begin before the age of 3 and last throughout a person's life, although symptoms may improve over time. Some children with an ASD show hints of future problems within the first few months of life. In others, symptoms might not show up until 24 months or later. Some children with an ASD seem to develop normally until around 18 to 24 months of age and then they stop gaining new skills, or they lose the skills they once had.
A person with an ASD might:

• Not respond to their name by 12 months
• Not point at objects to show interest (point at an airplane flying over) by 14 months
• Not play "pretend" games (pretend to "feed" a doll) by 18 months
• Avoid eye contact and want to be alone
• Have trouble understanding other people's feelings or talking about their own feelings
• Have delayed speech and language skills
• Repeat words or phrases over and over (echolalia)
• Give unrelated answers to questions
• Get upset by minor changes
• Have obsessive interests
• Flap their hands, rock their body, or spin in circles
• Have unusual reactions to the way things sound, smell, taste, look, or feel

Causes of Autism:

Autism is due to a combination of genetic and environmental factors. Some cases are strongly associated with certain infections during pregnancy including rubella and use of alcohol or cocaine. 

Controversies surround other proposed environmental causes; for example, the vaccine hypotheses, which have since been disproven. 

Autism affects information processing in the brain by altering how nerve cells and their synapses connect and organize; how this occurs is not well understood.

Is there any medical cure for Autism?

We know that autism is a complex, neurological, developmental disorder, which affects the way the brain processes information, the cause of which is still unknown. Since we do not know what causes autism, we do not have a way to fix (cure) it.

At present, there is no cure for autism: there is no medication, no pills, no injections which can make the autism go away. Of course, as a parent you may read or hear about many claims of cures for autism. This may be more so in the last few years with the emergence of the internet as a 'bazaar' spreading some truly bizarre promises of cure. Being an invisible condition, it is easy for parents to be swayed to the 'right treatment' that would make their child's autism somehow 'go away'. 

Treatments for Autism:

Autism is not an illness that can be treated or 'fixed'. Instead, as mentioned earlier, it is a neurological condition, wherein one needs to teach the individual to reach his/her maximum potential using intervention and management strategies that would work most effectively with their unique learning style.

The most effective and well-documented intervention or management option for individuals with autism is a structured behavioural training programme. This intervention is based on understanding the unique learning styles of individuals with autism, making accommodations for the same, and using and adapting behavioural principles to teach.

The focus needs to remain at all times on the core areas of difficulty, i.e. communication and social understanding. Teaching appropriate play and leisure skills, and self-help skills, are equally important. Autistic children can make significant progress if the intervention is appropriate and consistent and hence, a combination of a good school and parent training is the best intervention strategy.

Early intervention, before the child is five, is especially crucial to the child's progress. This is why an early and accurate diagnosis is so important. Autistic children grow to become autistic adults, and there is a particular need for focus on teaching every skill to independence, and to provide meaningful outlets for social interaction and employment where possible.

Some of the scientifically proven effective intervention techniques include:

Treatment and Education of Autistic and related Communication handicapped CHildren Method (TEACCH) emphasizes on using skills that children already possess to enable them to become independent. Organizing the physical environment, developing schedules and work systems, making expectations clear and explicit, and visual materials are effective in developing skills and allowing people with autism to be independent of direct adult prompting.

Applied Behaviour Analysis (ABA) emphasizes on one-to-one sessions in discrete trial training (DTT) to develop cognitive, social, behavioral, fine motor, play, social and self-help skills. The technique involves structured presentation of tasks from most simple to more complex, breaking them down into small sub-skills, and then teaching each sub-skill intensely, one at a time. It involves repeated practices with prompting and fading of prompts to ensure success. It uses rewards or reinforcement to help shape and maintain desired behaviours and skills.

Verbal Behavior Analysis (VBA) is an addition to ABA and is also based on breaking down and teaching language in functional units unlike the teaching of language based on grammar. In addition to teaching at the table, teaching in (and with) the natural environment (NET) is important.

Picture Exchange Communication Systems (PECS) is built on the fact that non-verbal children with autism may attempt to spontaneously use objects to communicate. 

People with autism tend to be visual learners, and a visual means of communication can help them to understand and use the process of communication. PECS aims to teach spontaneous social-communication skills by means of symbols or pictures and the teaching relies on behavioural principles, particularly reinforcement techniques. Behavioural strategies are employed to teach the person to use functional communicative behaviours to request desired objects. The requesting behaviour is reinforced by the receipt of the desired item.

All people with autism can and do make significant progress. They become more responsive to others as they learn to understand the world around them if the intervention that they receive is appropriate, consistent and autism friendly.

Can Autistic Children attend regular schools:

There are a number of autistic children who have been integrated into regular schools. The chances depend on several factors. The most important are the individual capacity and functioning levels of the child, how early diagnosis was received, and thereafter the kind and the appropriateness of the early intervention provided to the child.

Though some children with autism can learn like their typically developing peers, most have different learning styles and the therefore teaching styles also need to be different. Most children with autism may require some accommodations in the teaching style/ environment for them to be able to learn better and to keep the schooling a positive experience. Sometimes simple changes in existing classroom techniques and environmental adaptations make teaching autism-friendly. However, in some schools this may not be understood and therefore children with autism face difficulties and many may have to drop out of mainstream classrooms after grades four or five.

Organizations that cater to the needs of children and adults on the autism spectrum:

There are several organisations all over the world who are taking care the needs of children and adults on the austism spectrum. In India there are 22 such organisations located in major cities. From speech therapy to music therapy, these organizations are using various methods to bring a behavioural change and are doing some amazing work in this field.

I give below the link for the site listing out the organisations

http://www.thebetterindia.com/21315/20-organizations-that-cater-to-autistic-children-and-adults-in-india/

Donate to the Organisations which help autistic children

We can donate to various organisations which help autistic children in different ways. Such  donations are tax deductible.

Sources:

https://www.autismspeaks.org/what-autism

https://en.wikipedia.org/wiki/Autism 

http://www.autism-india.org/frequently-asked-questions.php

https://www.asws.org/WhatisAutism.aspx

Pictures: Google images

Great Tips Will Help Alleviate Back and Neck Pain!

Aside from a toothache, there is arguably nothing more annoying than back and neck pain. It can weigh you down at work, leave you sore in the evening, and make it very difficult to get to sleep at night. Chiropractors know a thing or two about treating back and neck pain, and they can provide some helpful tips about what to do and what not to do to prevent/alleviate this type of pain. 

Below are some top tips from masters of the trade that will enable you to put back and neck pain firmly in the rear view mirror.

1. Correct Sleeping Posture 


Sleeping in the right positions can do wonders for back and neck pain. Experienced chiropractors recommend never sleeping on your stomach. They state that the best way to sleep is on your back with a pillow under your head and neck area and another pillow under your knees. If you're the kind of person who cannot sleep unless you're on your side, a pillow between the knees is recommended.

2. Safe Lifting Techniques

When lifting heavy objects, chiropractors suggest that you bend at the knees, avoid twisting, keep your back straight, and lift with your arm and leg muscles, not your back muscles. Keep your feet shoulder-width apart, bend at the knees, and lift as you straighten up. When taking part in repetitive lifting activities, make sure to take regular breaks so that you don't mess up your technique due to fatigue.

3. Proper Phone Use

In this highly technological day and age, everyone is on their phones, and usually practicing bad posture while they're at it. As you text, search the web, watch videos, or scan social media sites, you are probably craning your neck down in a C-shape, with your chin close to resting on your chest. Chiropractors don't recommend this. Instead, they suggest that you hold the phone out with your hands at nearly eye-level, as craning your neck down to look at a low screen for extended periods of time is horrible for neck pain.

4. Use Car Headrests

We spend a lot of time in cars, traveling from place to place. So why not spend this time giving your neck some much-needed rest? According to chiropractors, resting your head on a car headrest will bring your head into a naturally comfortable position and will release any built-up tension in your overworked neck muscles.

5. Get the Right Mattress

Chiropractors state that having a mattress of medium firmness is a lot better for back and neck health. A mattress that is too hard can be rigid and unforgiving, while a mattress that is too soft will not offer enough support. Therefore, a mattress with medium firmness is best as it can help minimize any curvature of the spine during sleep.

6. Don't Crack Your Neck

Do you often pop or crack your neck? If so, we recommend that you stop, as chiropractors are strongly against it. Though it may feel like you are relieving pressure, in reality, you're probably just making it a whole lot worse. Popping or cracking your neck without chiropractic knowledge is likely to damage surrounding joints instead of fixing them.

7. Sit with Correct Posture

Posture is very important for back and neck health, whether you're standing, sitting, or sleeping. Try to sit up straight, but also avoid crossing your legs. Chiropractors recommend sitting with your feet flat on the floor, or flat on an elevated foot rest, reducing pressure on your lower back while you sit. Furthermore, if you're sitting at a computer for most the day, elevate the screen to eye level in order to promote good posture.

8.Keep Exercising

Activity is often the best medicine for back pain. “Simple exercises like walking can be very helpful,” Wilmarth says. “It gets people out of a sitting posture and puts the body in a neutral, upright position.”

But remember to move in moderation, Flippin says. “Stay away from strenuous activities like gardening and avoid whatever motion caused the pain in the first place.”

9.Apply Ice and Heat

Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury -- particularly if there is swelling — and then switching to heat.

But "it is difficult to say if ice or heat is more beneficial,” Flippin says. “I recommend that patients use whichever they find comforting as long as their skin is protected.”

10.Use Relaxation Techniques

Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back.

“If you can induce a relaxation response, it will help reduce the perceived pain level," Moroz says.

11. See a Specialist

Developing an individualized exercise plan is essential to managing chronic back pain, says D. Scott Davis, PT, MS, EdD, OCS, an orthopaedic physical therapist and associate professor at West Virginia University.

“There is no magic aspirin that addresses lower back pain in everyone,” Davis says. “Some patients need more core strengthening while others benefit mainly from stretching and improving flexibility. Find a physical therapist, exercise physiologist, or chiropractor who specializes in back care. They will match you with the right exercise plan.”

Source of the article: 
Email received from a friend and
http://www.webmd.com/back-pain/america-asks-13/12-back-pain-tips?page=2