Published on: 15 March 2019
Last Updated on: 12 August 2024
Back pain can be very excruciating. This leaves sufferers with no option than to find solutions to the problem. The pain that shoots across the back whenever you bend or try to stand up is not something you should leave for long. It is true that drugs can be a relief. Yet, there are other ways to put it off without taking daily dosages. The answer lies in exercises. These simple exercises can help you to get back on track after moments of excruciating pains.
1. Engage in Side Plank to Relieve Back Pain:
This exercise helps you to strengthen the lower back and the waist. Also, it builds up the strength of the stabilizing muscles. For sure, you can do away with back pain after some weeks of the side plank exercise. So, let’s see how you can pull it off.
Procedure:
Lay on your right side. It will better to lie on the floor with the right side of the body. Attempt lifting up the body while supporting the frame with the right hand rooted to the floor.
While lifting up, clench the stomach muscles. This helps you to maintain stability.
Make sure to stay in the position for 40-60 seconds. Gently lower the body to the floor, and repeat the process over again.
2. Wall Sits can Relieve Back Pain:
Break away from the boredom of sitting for long hours. Kick-start your back pain relief with the wall sit exercise. These tips will help you pull it off.
Stand with your back against the wall at a distance of 10-12 inches.
Lean back into the wall until your back flattens against it.
Slowly slide down the wall until your knees get a slight bend.
Hold on to the position for a count of 10.
Slide back up the wall, and repeat for 12 more times.
3. Bird Dog is a Relief for Back Pain:
This is a nice way to mobile the back. To get started, get on all fours. Make sure your head is in line with the neutrally-positioned spine.
Procedure:
Get on all fours. Let the knees, hands, and the tip of the feet are touching the ground.
Raise the opposite hand and leg in a horizontal position, and hold the position for a count of 3.
Increase the time-frame from 3 to 10. While at it, try to raise the opposite legs and hands. Remember to keep the elbows locked, and the stomach tightened.
4. Hip Bridge Relieves Back Pain:
This exercise helps to keep pressure off the back and strengthen the lower back muscles. Here are tips to get it right.
Lie on your back and keep the legs slightly apart.
Prop up the buttocks to lift up the body. Maintain this until it gets to the shoulder length.
At the count of 5, lift the body down to the floor.
You can try up to 12 times per session to get the best result.
5. Hamstring Stretches reduce Back Pain:
The hamstring muscles located at the back of the legs, tend to be stiff during back pain. It is important to stretch it out, and in extension, relieve the pain at the back. This is how to do it:
Lie on your back and bend one knee.
Loop a towel under the ball of the raised foot.
Straighten the knee and pull back on the towel.
Try not to exert more force when you feel a gentle stretch down the back of the leg.
Try to maintain the position for 30 seconds.
Repeat the process four times on each leg.
6. Hip Stretch puts off Back Pain:
There is no doubt that this exercise gets to the core point in the body. Also, it is a nice way to get relief from back pain. These practical steps will put you through:
Kneel with one knee on the floor.
Tilt the other foot forward.
Push the hips forward while keeping the back in an upright posture.
Hold the position for 30 seconds.
Change positions and repeat with the other knee.
Repeat the process twice for each knee.
7. Lower Back Stretch can Relieve Back Pain:
Have you always wanted to get rid of back pain? A simple stretch at the lower back can do a lot of good. Try your hands at the lower back stretch exercise by putting these steps to work:
Kneel with your knees directly under the hips, and the hands directly under the shoulders.
Keep the spine in a neutral position.
Do not lock the elbows. Now, keep the head in line with the back of the shoulders and the spine.
Take the bottom back towards the heels.
Maintain the position for 30 seconds.
Get back to the first formation and start all over again.
Repeat the process for 8 times per session.
Get Relief for Back Pain:
There is no one who wants to experience pain. It gets worse when it has to do with the excruciating shot that passes across the back. Without taking any drugs, the above exercises will help you get rid of back pain. Get on all fours, and stretch the body as you can to get relief from back pain.
If you want to learn more about back pain relief, expert tips and helpful information about chronic pain, just visit Freeyourspine.info.
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Braces and other dental appliances such as retainers, wires, and rubber bands can trap food and plaque that can lead to other dental problems when not brushed away. Without a doubt, people with braces take on the challenge of a more strenuous dental care routine. Brushing alone is best done right after every meal so that food will not be trapped in the tiny spaces that lead to unsightly staining on teeth. Before deciding to have braces, you should also be prepared for the extra responsibility of caring for them.
The basics:
The basic care for braces and retainers is proper brushing and flossing. If you are wearing elastics or other removable parts, take them off first before brushing. While wearing braces, you should add a few more steps to your ordinary dental care routine. To clean your teeth, hold your brush at a 45-degree angle so that the pins and wires will be cleaned. Brush from the top down of every wire. Clean each tooth and follow with flossing. Proper flossing will be shown by your orthodontist. Rinse well and check for any debris left.
Regular dental visits:
By the time you decide to have braces, you might already be aware that you need to go to your orthodontist regularly for routine adjustments. Consultation may also be necessary for other concerns including broken parts and extreme pain or discomfort even after months of wearing them. A routine check-up is also essential to spot other issues such as cavities and gum disease. Your dentist knows other treatments necessary to protect your teeth during the whole course of treatment.
Foods to avoid:
Some foods can loosen or break braces, and thus should be avoided. These include hard to bite foods such as bagels or apples, as well as chewy foods like caramels. Corn on the cob, popcorn, nuts, bubble gum, ice, and hard pretzels should be avoided too. It is also best to avoid sugary and high-acid foods such as soft drinks, sports drinks, pineapples, and tomatoes.
Products to use:
Fortunately today, proper care for orthodontic appliances is made easier by-products such as electric toothbrushes and floss. You can even buy products that are specially made for braces. Dentists recommend using fluoride-containing supplies to help prevent tooth decay. Studies have shown that fluoride can make teeth resistant to acids contained in certain foods and drinks. Fluoride rinses, orthodontic brushes, and threaded flosses are also some of the helpful items to use since having brackets and wires makes you more at risk of developing tooth decay.
While braces offer a better smile and greater confidence after the treatment, they may also require you to be more diligent in your dental care habits. Parents with kids who wear braces should guide them all the way. It helps to make them realize the value of proper care for their teeth. After all, correct oral hygiene is a responsibility they should learn. They are fortunate because orthodontic supplies these days, such as those from orthoextent.com are more innovative and accessible.
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Being a med student is unquestionably difficult. Regardless of your interest in medicine, student life is stressful and overwhelming at times due to the hard work and excessive hours spent studying and attending hospital training rounds.
And, despite the numerous benefits of being a doctor or any other healthcare professional, you must recognize that achieving any career in medicine is a difficult task.
Given this, med students must learn to keep their cool. And do whatever they can to practice perseverance – which can only be possible through adopting a few healthy living habits. Unfortunately, many aspiring medical students ignore their diet.
They do not take the necessary steps to improve their overall health - a giant flag on the play. Yes, it can be challenging to maintain healthy eating habits while in medical school. But living a healthy lifestyle can help you become a better student and doctor.
Here Are 7 Health Tips For Medical Students:
1. Study smart
Encourage a nurturing environment. You are, after all, studying to become a healthcare professional, so put focus on cultivating a collaborative and supportive environment now.
You can start by being active in your studies - whether you take notes, draw diagrams, teach a classmate, or make flashcards. If you enjoy studying with others, find a group of friends you can trust and rely upon.
Also, try to foster a growth mindset to become a life-long learner. Continuing your education can give you a leg up in your career – regardless of your specialty, but you might not find enough time to attend in-person classes.
So if you aspire to become a successful nurse, enrolling in an RN-BSN program online will help you manage and study smart.
2. Sleep is essential
Although medical school has erratic schedules, you should try to go to bed and wake up at the same time every day. Sleeping is just as essential as studying – you can't function properly if you don't get enough of it.
The average adult requires between 7 to 9 hours of sleep per night to function optimally. Although this is easier said than done, there are a variety of apps available and some sleeping methods that can assist you in catching up on much-needed rest.
Related Resource: Top 7 Reasons the Medical Field Will Always Be In Demand
3. Eat a well-balanced diet
The food you eat affects your nutrient intake, energy level, and even your overall mood for the day. So even if you have a busy schedule that makes fast food seem like a good option, eating extremely unhealthy can adversely affect your ability to function.
Even though healthy food can be more difficult for those with a hectic work schedule, meal prep guides aim to reduce the time to eat healthily massively. So get on with your research and create healthy and balanced weekly meal plans!
4. Spend some time exercising
You are probably under the impression that your schedule will not allow you to exercise; however, improving your organizational skills may provide enough time.
For example, you could spend 30 minutes on a relaxing yoga or morning jog. In addition, you are probably aware of the extraordinary benefits of a few minutes of exercise, as you are likely reassuring your patients or fellows to schedule time in their schedules for physical activity.
5. Hydrate
Medical students, residents, and interns spend a lot of time lecturing their patients about staying hydrated. For them, it is easy to go for hours to the institute during a long and busy day without feeling like you have time to get a drink. However, this is one of the simplest ways to stay healthy.
So please bring a water bottle with you and swig from it between patients and lectures. Know where all of the water fountains are–and use them! Also, make sure you drink during all of your breaks and work hours.
If you want to keep track of how much you're drinking, there are plenty of bottles with ounce markings to ensure you're getting enough. Drink up!
6. Manage your stress
Because working and studying conditions are undeniably demanding, medical students are well-known for leading haphazardly busy lives.
As a result, you should have a few stress management in place to help you deal with the mental demands of your job. Meditation, breathing techniques, and even religious prayers can all relieve stress. Whatever methods you find realistic and appealing, have stress management tactics as a go-to when feeling anxious.
However, you may be disheartened by your insanely chaotic work schedule when putting your newly learned stress management technologies and methodologies into practice.
Even if you believe that your busy days will leave you with no time to work on stress reduction, you will be able to find a few minutes by examining your schedule. Even five minutes of relaxation can significantly affect anxiety and stress.
7. Find a schedule-friendly hobby
Even if you believe that your professional career leaves no room for a hobby or curiosity, the satisfying benefits of a hobby may amaze you. Moreover, you don't have to devote too much time to your chosen hobby because some are less time-consuming than others.
Consider reuniting with your inner artist, or perhaps growing vegetables would benefit you. Finding a suitable hobby is not difficult either; consider simply reading through lists of popular hobbies.
On the other hand, you most likely already have an interest or hobby in mind that you've been putting off to concentrate on your career. So dig that hobby up and make time for YOU!
Conclusion
These were some of the best and easy-to-follow health tips that med students can easily incorporate into their schedules. Of course, we understand that staying healthy and active during medical school is not a piece of cake, and it is tempting to take the easy way out.
But in the long run, this strategy does not pay off. Thus, it is better to practice healthy habits (from day one) so that you'll never fumble. So pay heed to the above-said health tips and become the person you wish to be (a successful and affirmative healthcare professional).
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In our current time which is characterised by dynamic lifestyles and unforeseen health challenges, the significance of family health insurance plans cannot be overstated. These comprehensive policies not only provide financial security but also grant families access to high-quality healthcare, ensuring the well-being of their loved ones. In this article, we will explore the profound importance of family health insurance plans and delve into the five best family health insurance plans, empowering you to make informed decisions that safeguard the health and happiness of your family.
The Power Of Comprehensive Protection
Family health insurance plans hold immense significance as they serve as a robust shield of protection against the uncertainties of health-related challenges that can affect any member of your family. These plans offer comprehensive coverage that extends beyond mere financial security, encapsulating the emotional well-being and health of your loved ones. By pooling the collective health needs of your family under a single policy, family health insurance plans grant you the peace of mind that comes from knowing your family members are safeguarded against unexpected medical expenses.
The significance of family health insurance plans lies in their ability to provide access to high-quality healthcare services. These plans often come with extensive networks of healthcare providers, ensuring that your family members can receive timely and appropriate medical attention. In a world where medical advancements are rapid and treatments are varied, these plans open doors to specialists, hospitals and clinics that offer specialised care, accurate diagnoses and effective treatments.
Moreover, family health insurance plans underscore the importance of preventive care and early intervention. By covering a spectrum of preventive services, such as vaccinations, screenings and annual health check-ups, these plans promote a proactive approach to health management. This focus on prevention is not just a cost-saving measure but also a commitment to ensuring your family members' overall well-being by detecting potential health issues before they become major concerns.
Access To Quality Healthcare
One of the foremost advantages of family health insurance plans is the access they provide to high-quality healthcare services. These plans encompass a broad network of healthcare providers, including doctors, specialists, hospitals and clinics. This extensive network ensures that family members can receive timely medical attention from qualified professionals, which is essential for accurate diagnoses, effective treatments and proactive preventive care.
Preventive Care And Early Intervention
Family health insurance plans often emphasise the importance of preventive care and early intervention. Many policies cover a range of preventive services, such as diagnosis of diseases, routine check-ups, screenings and wellness programs. These services play a pivotal role in identifying potential health issues before they escalate into more severe conditions. By focusing on prevention, these plans not only promote better health outcomes but also contribute to reducing healthcare costs by addressing problems in their early stages, when they are more manageable and less expensive to treat.
Financial Peace Of Mind
The emotional well-being of your family members is intrinsically linked to their physical health. Family health insurance plans provide invaluable peace of mind, knowing that your loved ones are covered in times of medical emergencies or unexpected health concerns. This sense of security allows families to concentrate on the moments that matter most – fostering relationships, pursuing aspirations and embracing daily life – without the constant worry of potential financial strains due to unexpected healthcare costs.
What Are The Crucial Needs Of A Family That Needs To Be Covered By Family Health Insurance?
These plans are designed to offer a wide range of benefits, ensuring that your family's health and well-being are safeguarded against unexpected medical expenses. The benefits of this plan are as follows:
Comprehensive Coverage
One of the primary reasons these family health insurance plans are considered some of the best is the comprehensive coverage they offer. The plans cover a wide range of medical expenses, including hospitalisation, surgeries, doctor consultations, diagnostic tests and treatments. They also extend coverage to pre-hospitalisation and post-hospitalisation expenses, ensuring that your family is protected against various health-related contingencies.
Family Floater Basis
The plans operate on a family floater basis, allowing you to cover your entire family under a single roof. This feature is especially advantageous for families with multiple members, as the sum insured can be utilised by any family member as per their individual medical needs. This not only simplifies the management of insurance but also ensures that every family member has access to necessary medical care.
Restoration Benefits
Many of the family health insurance plans offer a unique restoration benefit, setting it apart from other insurance plans. If the sum insured is exhausted during the policy year due to claims, the plans automatically restore the entire sum insured amount for future hospitalisations. This invaluable feature ensures that your family's health coverage remains intact even in the face of successive medical events.
Delivery And Maternity Expenses
The policies provide coverage for maternity-related expenses, making them an excellent choice for families planning to expand. They cover pre-natal and post-natal expenses, childbirth-related expenses and medical care for the newborn. This feature addresses the significant medical costs associated with pregnancy and childbirth.
Annual Health Check-ups
Recognizing the importance of preventive care, the family health insurance plans offer annual health check-up benefits for family members covered under the policy. This encourages regular health screenings, early detection of potential health issues and proactive health management.
No Claim Bonus
For each claim-free year, many family health insurance policies offer a No-Claim Bonus (NCB) that increases the sum insured by a certain percentage, up to a specified limit. This rewards your family for maintaining good health prioritizing preventive care and not making any claim during a policy year.
Day Care Procedures
A good family health insurance policy is one that provides a sense of flexibility in its coverage. In addition to hospitalisations, many family health insurance plans cover daycare procedures as well, allowing your family members to receive necessary medical treatments without requiring extended hospitalisation. This feature ensures that your family has access to swift and effective treatments for various medical conditions.
Emergency Ambulance Cover
In case of medical emergencies, the family health insurance policies provide coverage for emergency ambulance services. This ensures timely transportation to the hospital when needed, eliminating any concerns about transportation costs during emergencies.
Five Family Health Insurance Plans You Can Consider
Based on the aforementioned benefits, to simplify your quest in picking the best family health insurance plan to safeguard your family, the following is the list of five plans offered by Star Health Insurance that you can consider:
1. Family Health Optima Insurance Plan
The Family Health Optima Insurance Plan offered by Star Health Insurance is a comprehensive health insurance solution designed to secure the well-being of your entire family. This plan operates on a family floater basis, covering all family members under a single policy. It provides extensive coverage for hospitalisation, surgeries, doctor consultations and treatments.
2. Star Comprehensive Insurance Policy
The Star Comprehensive Insurance Policy from Star Health Insurance is a robust health coverage solution tailored for families. This policy stands out with features like restoration of the sum insured, maternity and newborn cover, annual health check-ups, etc. This is the best-suited policy for a family of self, spouse and dependent children.
3. Star Women Care Insurance Policy
This is a uniquely designed policy to cater to the needs of women in the family. This policy has a plethora of benefits including newborn cover, delivery expenses cover, mid-term inclusion, assisted reproduction treatment cover, etc.
4. Star Health Assure Insurance Policy
This is the perfectly suited policy for a wide family that includes self, spouse, dependent children, parents and parents-in-law. With its enormous benefits and tailor-made features, this policy stands out in the crowd. Some of the unique coverage includes homecare treatment coverage, mid-term inclusion, automatic restoration of sum insured, newborn and delivery expenses coverage, etc.
5. Young Star Insurance Policy
This is a unique policy for young families who have just started their family life. This policy is perfect for young couples. They can also add their dependent children in this policy as it offers coverage also in a floater basis.
Conclusion
Family health insurance plans represent more than just financial protection – they ensure a commitment to your family's health, well-being and security. By offering access to quality healthcare, promoting preventive care, providing financial peace of mind, offering flexibility and nurturing a culture of wellness, these plans play an integral role in shaping the present and future of your family's health journey. As you explore family health insurance options, you're not just investing in coverage; you're investing in the health and happiness of those who matter most.
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