This 30-Second Exercise Could Save Your Back

This 30-Second Exercise Could Save Your Back

This one more could help an achy back—and strengthen your entire body. BY LIEM HO Almost everyone feels a little back pain every now and then—and for some, it can impact their day-to-day activities. But, by doing conditioning exercises that strengthen core muscles, you can minimize the risk and severity of that pain. Core muscles make up your abdominal midsection and include your abs, glutes, obliques and lower back. In addition to helping prevent back pain, building a solid core can encourage weight loss, improve posture and increase flexibility.  There are many ways to achieve a strong core, including popular abdominal exercises like crunches, reverse crunches and leg raises. But one of the most beneficial workouts that engages many parts of the body, as well as your core, is the plank. How planking helps your back Planking primarily benefits your core and back muscles, reducing your chances of back pain.  An added benefit: it can even help you reach and maintain certain yoga poses that further strengthen your body. In fact, the exercise is used in many spine conditioning programs, because it helps keep back muscles stable, preventing pain and strain. This simple workout also strengthens and pulls your shoulder blades up and back, improving your posture. Ultimately, engaging the shoulder muscles also improves your flexibility and range of motion. How planking helps the rest of your body Since the diaphragm is activated while doing exercises that work the abdominal muscles, planking can improve your respiratory system and diaphragm breathing patterns. Additionally, this exercise, as with any almost physical activity, can reduce fatigue, anxiety and stress, all while improving alertness and concentration.  Proper planking form This simple exercise does not require any fancy equipment. Start by lying face down on a mat. Keeping your back straight, lift your body off the mat using your toes and forearms (instead of your hands) into a position similar to a pushup; the key is to keep your shoulders, legs, hips, and legs in a straight line. Maintain this position without movement for 30 seconds and then rest for another minute. Repeat this up to 5 times throughout the course of the day. As with any exercise, sometimes reps need to be less intense, so you can build the strength and endurance to handle tougher sessions. If 30 seconds isn’t sustainable, don’t strain yourself. Instead, try holding a plank for 15 seconds. When you’re comfortable with that, increase...

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Universal Children’s Day 2018: Why Your Child’s Biggest Enemy Is The Heavy School Bag, Expert Speaks

Universal Children’s Day 2018: Why Your Child’s Biggest Enemy Is The Heavy School Bag, Expert Speaks

Heavy School Bags Are Causing Spinal Deformity in Children. (Photo Credit: Pexels) Heavy school bags have always been a concern for the parents and the doctors as well, and on the occasion of Universal Children’s Day, it is essential that we address this issue, faced by children on a daily basis. It was only some time back that Maharashtra State Government brought into execution a regulation for all the good reasons, that said that a child shouldn’t be bearing a weight of her bag exceeding 10 per cent of their actual body weight, e.g. a kid weighing fifty kgs shouldn’t carry a bag that weighs over 5 per cent. How Yoga Can Help School Kids Relieve Anxiety. Carrying heavy bags increases the strain on the child’s body so much so that the child’s spinal cord can be deformed for life. If you hear your child complain about a backache or difficulty in carrying their bag because it is too heavy, you might want to address the issue immediately instead of brushing it down the carpet. Concerns related to the posture of the children being affected due to heavy bags is on the rise. Mum Pulls Her Kids Out of School Citing Wi-Fi Allergy! But Is Wi-Fi Really Bad For Your Health? According to Dr Raghavendra KS., Consultant Joint Replacement & Spine Surgeon, Fortis Hospital, ‘Carrying heavy backpacks leads to increased strain on the muscles, which results in unusual posture and spine alignment is affected, this can lead to serious spinal deformities.’ This happens gradually, and in some time the kids have a deformed back and an affected nervous system. The symptoms of this kind of issues are unfortunately so subtle that they get ignored. Photo Credit: Unsplash Talking about the symptoms of problems faced by the children due to heavy bags, Dr Raghavendra says, While kids may not exhibit immediate symptoms, the first indication is a lower back pain. In the long run, they may develop body imbalances which may further lead to deterioration in the condition of the nervous system; this may make them highly susceptible to injuries. Neglecting these aspects might lead to Spinal Deformity also known as ‘Kyphoscoliosis’ in the long run. it is described as an abnormal curvature of the spine. The expert believes that if the effects of heavy school bags are ignored, here are a few complications you are giving an invitation to. Lower back curvature Also...

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Weighty issue of school bags?

Weighty issue of school bags?

Our children are carrying heavy bags to school and back. This is despite Royal Education Council’s (REC) recommendation to the dzongkhag and thromde schools to put in place appropriate strategies to reduce the weight of bags that students carry to school. REC’s findings were based on a survey conducted for digitisation of textbooks. It was found that the existing system requires students to carry loads weighing between 5kg and 10kg over long distances and that the practice was in contravention to the recommended load of 15 percent of a child’s body weight Last week, at the fourth international health conference in Thimphu, the issue came to the fore again. A 2017 study by a group of doctors in the country found that 40 percent of the Class VIII students in Thimphu were carrying bags heavier than the recommended weight. According to medical research, pain and physical discomfort resulting from carrying a heavy school bag could result in stress and lack of attentiveness in a child, affecting their learning. Fatigue, muscle strain, back pain, distortion of spines and rounding of the shoulders can occur due to heavy bag packs. There maybe challenges on the part of schools to immediately enforce safety recommendations. A whole lot from number of subjects and textbooks to school infrastructure would have no be changed. But we can certainly implement easier and urgent interventions because backpacks are comfortable for students.   For example, encouraging students and parents to buy lightweight pack with padded back, shoulder straps, waist belt and multiple compartments can go a long way in averting many of the shot- and long-term health risks due to carrying heavy bags. School authorities could make it mandatory for students to carry lightweight bags. In the mean time, schools must look at redesigning classroom settings and locker facilities. Student desks with lockers are also a viable option, which could save time running over to the locker room in between classes. In the remote parts of Bhutan where students have to walk long distances to and from schools, the situation could be worse. We have the responsibility to create conducive learning environment in our schools so that our children do better to succeed.    Source...

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Education Ministry issues guidelines on lightening pupil’s school bags

Education Ministry issues guidelines on lightening pupil’s school bags

Lighter days ahead: Heavy school bags will be a thing of the past after the Education Ministry issued new guidelines to help pupils lighten their load. PETALING JAYA: The subject of heavy school bags gets serious at­­tention from the Education Ministry which has issued guidelines to help pupils lighten their load. The guidelines, contained in a circular dated Sept 12, outline measures and suggestions for schools, teachers, parents and students to reduce the weight of school bags. They include rearranging the timetable so that there are between three and four subjects a day and setting up lockers in schools where pupils can keep their books. Teachers should give clear instructions on what books pupils need to bring each day and reduce the number of exercise books for each subject. The study found that in some cases the required textbooks and workbooks only made up 28% of the bags’ weight. The rest of the weight is due to exercise books, dictionary, comics, water bottles, food, sports attire and other items. The circular signed by Education deputy director-general (Educa­tional Operation Sector) Aminudin Adam said teachers must advise their students to only bring textbooks, activity books and other items as required according to the timetable. Parents should help their children pack their bags, organise their books and inspect the contents of the bags at least once a week to identify any unnecessary items. They should also encourage their children not to carry their bags while waiting for their transport. The Pupils are also discouraged from using trolley bags as they can be too heavy for some pupils. The guidelines urge schools to put up posters or brochures with tips on how to lighten school bags. Bags should be no heavier than 15% of the children’s body weight, while schools should discuss with parent-teacher associations to identify what more could be done, the circular stated. The Star has highlighted the problem of heavy school bags several times over the years following parents’ complaints. In 2000, the Education Ministry released a circular on the usage of workbooks in primary schools, ordering a reduction in pupils’ exercise books. Four years later, the ministry instructed schools to discontinue workbooks for Years One and Two. Year Three and older pupils are limited to one additional workbook each for Bahasa Melayu, English, Man­­­darin, Mathematics and Science. Despite repeated reminders by the ministry, the problem has persisted. Source :...

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Modifications in school bag can reduce load for children

Modifications in school bag can reduce load for children

NEW DELHI, SEPTEMBER 19 Heavy school bags are always a problem for school children. A group of Indian researchers has now redesigned school bag pack so that it can reduce the load on spine and shoulders of children. In the modified design, heavier books can be placed closer to the spine and lighter one away from it. Shoulder straps of the bag pack have been adjusted to the extent where the tip of the backpack is positioned at two centimeters above the waistline of the bag holder. “We have incorporated an internal frame to reduce the load from spine and shoulders and distribute it to the pelvic region. The new design will also distribute the load evenly to torso,” said Ishant Gupta, lead researcher from the Center of Excellence in Industrial and Product Design at the PEC University of Technology, while speaking with India Science Wire. Earlier studies have proved that there is a direct relation between energy expenditure and trunk forward lean. Traditional school bags place the backpack load closer to the body’s center of mass, resulting in changes in gait as well as energy expenditure. While carrying such backpacks the body leans in anterior forward direction where it has to balance upper body, head, skull and weight of the bag. In the new design, the spine doesn’t have to balance upper body weight which means less energy is needed. The new study examined gait parameters, posture, trunk angle and energy expenditure differences between modified backpack and existing backpacks in school children aged between 11 and 13 years. The new and existing backpacks were tested in 26 children under three loading conditions of 10%, 20% and 30% of their body weight. The gain in energy expenditure was the highest when children carried loads of 30 per cent of their bodyweight. Students carrying modified backpacks with 30 per cent bodyweight loads were found to have reduced energy expenditure that was 6.7 calories per minute whereas it was 8.4 calories per minute with the existing bags. The trunk angle was also found to reduce from 8.7 degrees with existing backpacks with 30 per cent bodyweight loads to 6.2 degrees with the modified backpacks. “The researchers have considered several parameters while studying the backpack weight. It is important to ensure that users know how to pack their bags in correct manner. Normally the bag weight should never exceed 15% of body...

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華小創電子課本告別重書包

(新山6日讯)柔佛五间店平民华小于本週开始实施电子课本措施,全校近1800名学生正式与沉重的书包说再见,今后无需再携带课本到校上课,也是全马首间「拋」书包的华小! 平民华小校方于本月4日(週日)向全校学生发出通告,指为了解决学生书包过重问题,校方已在所有的精明教室里安装电子课本系统,全校一年级至六年级的学生即日起无需携带课本到校上课,学生只须在2018学年结束前將借贷课本归还。 一名学生家长昨日將有关通告上载面子书,引起各地的学生家长和该校校友相互转载,引起热烈討论,网上一片叫好,不少家长期待自己孩子就读的学校也开始这项新措施。 《东方日报》尝试联繫校长郑丝鸿,然而她身在柔州教育局参与会议,不方便受访。 平民华小家协主席汪建佑接受《东方日报》访问时说,老师使用精明教室的电脑投影设备,將电子课本投影在荧幕上,让学生们的视线都往前方看,更能专注地上课。 他说,校方和家协都一直积极探討如何减轻学生书包重量,校方也在去年底就开始做准备。   Source...

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10 Ways to Get Rid of Back Pain for Good

One of the worst things about our fast modern life is that we have so much time to be on social media, hang out, and work our heads off, but we rarely take proper care of our health. According to the American Chiropractic Association, almost 80% of the population experiences back pains at some point in their lives. We at Bright Side collected some time-tested remedies for this very common condition. Stretch and relax. Stretching and relaxation, as well as regular training, release endorphins into your brain. This creates the feeling of happiness and also reduces tension in your body, all while building stronger muscles. Keep your feet warm. Take note: Back pain can be attributed to more than your muscles or vessels. Certain abdominal inflammations, like peritonitis, will cause you back pain — and you definitely don’t want to apply heat straight to your back in such a case because it will cause the inflammation to increase. To avoid it, you need to keep your feet and bottom warm and certainly see a specialist since those inflammations can only be cured by antibiotics. (1 — pain is ususally caused by muscle strain and tension, 2 — pain may be caused by peritonitis)  Apply hot and cold pads. This mostly works if you’ve suffered a trauma in the past, and cold pads are best to use within the first 24-48 hours after an injury. After 48 hours, you can switch to heat if it’s more comfortable for you, but always remember to give your skin some rest between sessions. In addition, always protect your skin with clothing or a cloth. Change your sleeping habits. Bad mattress support will cause back pain. You may also want to vary your sleeping positions and add a pillow between or under your knees to reduce the tension on your knees and back.  Try yoga and flexibility training. Very often, pain is caused by tension and tightness. By increasing your flexibility, you will release some of it, and the best method for this is yoga because it works on your flexibility along with muscle relaxation. An important part of it is that it also calms your mind, which will transfer to your body. Stretch your hamstrings. Tension in the hamstrings is a largely overlooked cause of stress in your lower back and sacroiliac joints. So stretching them out several times a day may reduce your lower back pain sufficiently.  Reduce or quit smoking. Smoking doesn’t just affect your lungs, blood, and chances of getting various cancers. It also causes blood vessels to constrict all over your body, and the blood flow to your soft tissues is reduced. Nerve stimulation and acupuncture. Ask your physition to impliment nerve stimulation — it proved to be sucsessful in several treatments of chronic pain — and if you want to avoid a trip to a hospital — use acupuncture or acupressure.  Train your core. Your back and abdomen have a lot of muscles, and training them creates a “muscle corset” that supports your upper body. If this “corset” is not strong enough, it puts a lot of pressure on other parts of your body, which causes pain. By training your core...

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From next year, Karnataka school kids will have lighter bags

BENGALURU: Schoolchildren will no longer have to trudge with a heavy load on their shoulders from the next academic year. New rules which fix the weight of their school bags based on their body weight are expected to be notified soon. The maximum permitted weight of the school bag will not be more than 10% of the student’s body weight and they will also have a ‘no school bag day’ every week. These are some of the recommendations submitted to the Primary and Secondary Education Department by an expert committee in the first week of January. Committee chief Dr Niranjanaradhya said, “We have submitted the final report along with a set of recommendations which will be issued as guidelines by the department. The report is with the Department of State Education Research and Training (DSERT).” Bag must weigh less than 10% of body weight Students should be allowed to keep their bags at schools  up to Class 2 ‘No Bag Day’ to be observed once a week Students must be provided space to keep their class work at school Pure water should be provided in classrooms so kids don’t have to carry water bottles Healthy and hygienic canteen facility should be provided at schools so that carrying lunch boxes is avoided   Source : http://www.newindianexpress.com/states/karnataka/2018/jan/25/from-next-year-karnataka-school-kids-will-have-lighter-bags-1763077.html...

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How to organise your child’s school bag

Your children’s backpack is an important link between home and school. Over time, their backpack can become a mess of junk and crumpled papers. If they can’t find what they need inside, the link breaks down. The www.understood.org website can help you help your children organise their backpack and keep it under control to last the whole school terms. * Find a backpack that matches your child’s needs. Organising your child’s backpack begins with finding the right one for your child. Make sure the backpack you choose is sturdy and has multiple compartments and zipper pockets. However, if your child gets frustrated looking for things or has a hard time with zippers, don’t go overboard on the compartments, opt for Velcro and fewer pockets. * Start with an empty backpack. If your child has a brand new backpack, you are ready to organise. If you are starting with an old backpack, empty it out and start from scratch. Have your child sort everything that was in the backpack into three piles; one for school supplies, one for papers and books, and one for things they take back and forth like lunchbox. * Sort and group school supplies. Sort school supplies clearly into defined categories — put pens, pencils and highlighters together. Assign each category to a compartment or zipper pocket. Big compartments can be for books and another for notebooks and folders. Choose a smaller pocket for writing tools. You may also need a compartment for things that change every day, such as gym clothes. * Make a “letter and consent forms” folder. Give your child a folder for all the school letters that the teacher passes out. Remind your child to always bring the folder home and to tell you if they received a letter from school. Sign consent forms, put them in the folder, and have your child put the folder in the backpack for the next day. * Schedule a regular time for backpack checks. Set aside a regular time to check your child’s backpack to avoid getting disorganised. Task this every Sunday night, fortnightly or monthly. This is a good time to get rid of all the crumb and tissues that build up inside the bag.   Source...

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