5 Do’s and Don’ts For Back Pain

Low back pain is one of the most commonly observed pain conditions. About 90 percent of the world’s population faces this kind of pain once in lifetime. The common causes of back pain include muscle strain, slip disc, arthritis, serious injury to back etc. However, some lifestyle factors such as cigarette smoking, physical inactivity, and prolonged sitting can also lead to back pain.

Ignoring the initial stage of minor or acute back pain can lead to chronic pain that can significantly impact physical, mental and social life. Therefore, there is a clear need to increase our awareness and bring in some healthy changes in our lifestyle in order to prevent back pain.

Here are some do’s and don’ts that you should remember while doing your routine activities to prevent back pain.

Lower Back Pain Treatment Infographics

Did You Sleep Well Last Night?

Is there something that does not let you sleep peacefully at night? This surely does not refer to the loud music or your cranky baby who cries the whole night.

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 Many people suffer from sleep problems due to their stressful lifestyle. Too much work pressure, illness that interferes with daily life, physical discomfort, financial problems etc. can interfere with quality of sleep. It’s natural to suffer from disturbed sleep pattern during stressful events. However, this should not become a regular occurrence in your routine.

So, how do you know if you have had a satisfactory sleep? For this, you may first want to understand the basic mechanism of sleep. We usually pass through a typical alternate pattern of REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement) sleep. As the name suggests, during REM sleep your eyes move quickly in different directions which does not happen when you enter the NREM phase. The mental activity that takes place during NREM sleep is believed to be thought-like, whereas REM sleep is hallucinatory in nature. During the REM stage our body gets relaxed and muscles are paralyzed making the body immobile.

Scientists suggest that if we wake up during the REM stage we may describe bizarre and illogical tales (dreams) that has no connection to real life. When you fall asleep you first enter the non-REM sleep, followed by a shorter period of REM sleep, and then the cycle starts over again. Our body needs both kinds of sleep to be fully rested.So when you complain of not getting satisfactory sleep you may be getting stuck at the NREM stage and do not enter the REM sleep when body gets relaxed.

According to some experts if you feel drowsy during the day, you haven’t had enough sleep at night. Very brief episodes of sleep known as ‘microsleep’ in an otherwise awake person is another mark of sleep deprivation.

So, if you feel you have not been getting enough sleep what measures are you planning to snatch back that good night’s sleep in your routine?

Why Do You Need Sleep?

Soft music, hot bath, fragrant night lotions, a better cushion, and soft pillows! Tried everything to get better sleep, yet waking up tired? If this is your story, you are not alone!

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Research suggests that nearly 18 percent of the healthy Indian adults have difficulty in initiating and maintaining sleep, and eight percent report early morning awakening leading to disturbed sleep. It is perfectly normal to have sleep problems due to stress or illnesses. However, when unsatisfactory or lack of sleep becomes a regular occurrence in your life, it surely needs to be considered as a health alert.

Sleep plays a very important role in maintaining our health. Good sleep is necessary for normal functioning of brain, and development especially in children and teens. When you sleep at night, the brain prepares itself and gets ready to function well the next day. Therefore, studies show that people who get better sleep at night show improved learning capability.

On the other hand sleep deprivation can take a toll on your health, affecting your mood, energy level, and ability to cope up with stress.People who do not get satisfactory sleep at night tend to be less motivated, irritated and lethargic during day. Scientists have also reported that lack of enough sleep is associated with some health conditions such as diabetes, obesity and high blood pressure.

This surely does not mean that sleeping for long hours can help you have a better health. Our sleep needs are determined by our age. For instance, babies below the age of one year need to sleep for as long as 16 hours in a day while an adult needs about seven to eight of hours of sleep in a day.

So, now that you know the benefits of good sleep and how much you should sleep, do you think you get adequate sleep at night?

Four Culprits of Low Work Productivity You Should Not Ignore


Work stress has become a major reason of low work productivity in many organizations. Research suggests that employees who are stressed are more likely to show poor engagement, high absenteeism and be less motivated at work. This causes a significant impact on the corporate sector in terms of high attrition, high healthcare costs/premiums and low work productivity.

Many employees blame low interest in their job, poor management team, conflicts between co-workers, or even lack of direction for their lack of performance. However, the root causes could be very personal and related to one’s health. Did you know that lack of adequate sleep, mental conditions such as anxiety or some pain disorders can lower your work performance? Here we have listed some statistics from Indian workforce and how health condition can actually be the real culprits of your low work productivity


Pain is the most common medical problem experienced by general population.

  • As per one study conducted in India, nearly 30 percent of production workers and 12 percent of office workers report more than seven days of sick leave due to chronic low back pain
  • More than 80 percent people using computers for more than four hours complain of back pain
  • Nearly 77 percent computer professionals report eye pain, headache, pain/stiffness in neck , shoulder and lower back pain

Lack of Sleep

As suggested by the sleep guidelines (from the National Heart, Lung, and Blood Institute), adults need to sleep for about 7 to 8 hours daily. Adequate sleep is necessary for normal functioning of our brain. However, almost a third of Indian working professionals sacrifice sleep to fit in personal and work commitments. People who do not get enough sound sleep at night tend to be less motivated, irritated and lethargic during day. Since poor sleep is associated with decreased alertness, impaired judgment, and poor physical coordination, it can lead to low productivity.


It is fairly common for most of us to be worried about everyday issues. However, being constantly worried or anxious can eventually start taking a toll on our health. Accordingly to some statistics, nearly 55 percent Indians working in call centre report suffering from anxiety due to work stress. Too much worry may show physical symptoms such as racing heart, excessive sweating, restlessness, chest pain and sleeplessness. In addition, people with excessive anxiety have low energy levels and show poor concentration at work.


A stressful lifestyle leaves most of the working professionals mentally and physically tired.  The feeling of weariness, tiredness, or lack of energy is called fatigue, which can directly impact your ability to think and function normally. People who are fatigued show poor concentration and attention at work. Fatigue not only leads to lower efficiency at work, but also increases risk of accidents and injuries.

Work stress affects almost every employee in the corporate sector. It is not possible to change the scenario overnight, and avoid the stressors in your life. Modern lifestyle will always be full of turmoil and tensions. It’s you, who needs to take control of your health. Cigarette smoking or consuming too much coffee to overcome stress is extremely unhealthy. There are some great natural ways to de-stress yourself. Meditation, yoga practices, massage therapies, etc. are some of the healthy ways to manage your stress.

De-stress yourself by trying a relaxing Aromatherapy Massage and take the first step towards eliminating the culprits of low work productivity from your professional life. 



5 Ways to Prioritise Happiness!

Ever felt that 24 hours are just not enough for you and you wish to add more time in a day to use it for activities that you love doing?

 Prioritise Yourself

Sometimes we all get tied up with tons of chores and responsibilities to the extent of being explosive at the end. That is definitely not good for your health, mind and body. It is vital to take a break and calm down when your stress level reaches an alarming level and all you do is miss yourself being happy.

 We lead hectic lives. And the one important person we never seem to have time for is our ‘own self’. If everyone else around you is worthy of care and attention, so are you. You not only deserve some time, but you need it for your own well-being and development. Inadequate dedication of “me” time will leave you frustrated, agitated and cranky, taking you away from the better part of the life. So, opt for a better you by trying some of ways of spending time with yourself.


Reserve Some Time For Yourself

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You first need to decide that you deserve some time for yourself each day. When you are tired, stressed out and pulled in too many directions, it is hard to give your best. Remember, self-time is not selfish—it’s a necessary dimension of self-care!


Decide How Would You Like to Spend Your ‘Me’ Time


Decide which activity you enjoy the most. If you had an extra 15 minutes, an afternoon or an entire day, what would you do to make yourself feel rejuvenated, relaxed and happy? Write a list and keep it handy when you begin scheduling time into your calendar.


Give Importance to Your “Me” Time

To-Dos list

At the beginning of each week, take a few minutes to designate specific time slots for all that must be accomplished—including “me” time. Treat your personal time like you would any other appointment and make it invariable.


Learn to Say “No”

Saying NO

You must learn to say ‘no’ to requests to do things that you really don’t value much.


Ask For Help


Ask for help with chores that don’t necessarily have to be completed by you alone. This shall help you get some moral and physical support.


So, stop wishing you had more time to yourself, and commit to carving it into your schedule. Change your approach and create the time using the tips above. You will be amazed at how some time taken for you can make a huge difference in your health and happiness. It shall surely guide you to a better stress-free living!