Health Newsletter

Good Health Matters

Volume 4, Issue 04
20-October-2014

Back pain due to

computer use
B

ack pain due to computer use is a most common

problem seen in 4 out of 5 persons at any point of

life, caused due to long hours of working in front of
computer or bad posture while using the computer
and lack of practicing relaxing exercises before using
the computers.
Back Pain
The computer is a vital and most important tool in many
different occupations at present. However, long periods
of working at a computer in an appropriate manner can
increase the chances of developing many injuries.

Back Pain

he back is the workhorse of human body carrying the burden

of the entire body, and is responsible for almost every move you
make. This makes it susceptible to injury, and the resultant back
pain can be quite immobilizing.

Learn how to avoid back pain while working at computer

in this newsletter.
You can help prevent kidney stones by making dietary
changes. Read about kidney stone diet in this newsletter.
We hope you enjoy this issue of the newsletter.
Wish you a healthy and health month ahead.

ack pain relief exercises help most patients. In fact, those

who suffer from chronic back pain usually benefit from regular
stretches and bends and easy to apply treatments.

Wishing you a very

"HAPPY DIWALI"
Enjoy a safe Diwali.

Happy reading!

hen a person suffers from back pain, he or she may

take a few days off to rest the back. Most physiotherapist,

however recommend back pain relief exercises, that both
stretching and relaxation of the area.

Back Pain Due to Computer Use

Kidney Stone Diet

ad posture or sudden jerks or Lack of relaxing

exercises, overweight are some of the root causes.

Health Quiz
General Health Tips

We would love to receive your feedback on our issues and the kind of articles you would like to see in future ones. So do write in
to us at healthandbenefitsindia@aon.com.

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Good Health Matters

Back pain due to computer use :

Treatment and Preventive measures

Yoga

oing yoga cultivates a balance between the flexibility and strength of

the muscles of the body.

P
E

eople with back pain have to be extra careful when trying out exercises.

ssentially yoga increases the skeletal and muscle strength of the back

while correcting the problems. It also builds up the abdominal muscles.

he yoga poses need to be held for a few seconds, stretching and relaxing

the back.

Core stabilizing technique

ore stabilization or core strength or core support means strengthening the

core muscles of the body is an excellent way to support upright posture and good
alignment, as well as reduce back or neck pain.

ehabilitation clinics are giving core strengthening exercises as home

programs to their back and neck patients.

ack pain relief exercises are accompanied by physical therapy treatments

like massage, application of heat, ice, ultrasound, electrical stimulation and other
such techniques.

Water exercises

lso known as aquatic therapy, utilizes unique properties of water to strengthen back muscles, increase flexibility and

decrease pain.

eing in the water provides support and weightlessness, which reduces pressure on the joints caused by weight bearing

and/or exercising on land.

he supportive water environment is one in which back pain is reduced, making it an excellent choice for people with

arthritis or with injuries to heal.

he buoyancy of water can support your body while you move your joints, which helps to increase joint range of motion.

Resistance also will help you to strengthen your muscles.

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Good Health Matters

Back pain due to computer use :

Treatment and Preventive measures

Stretching and Exercising while at work

S
Y

it properly in a good chair designed for desk work.

our back should be straight, your shoulders back, and the top of your

monitor should be level with your eyes.

f you have to look down or up, you need to adjust the height of your

screen.

eep your legs bent at the knees so that the knees are only slightly

higher than your hips.

Health Quiz

F
S
S

eet should be flat on the floor or on a step stool of some sort.

tand up every half hour to stretch or walk around a bit.

tretch your calves, and give your eyes a break from focusing on your

computer screen. This will also help prevent blood clots from developing in
your legs. Blood clots are very common among middle-aged computer
users.

o stretch your neck, flex your head forward/backward, side to side and

look right and left. Never roll your head around your neck. This could cause
damage to the joints of the neck.

Question 1: The state of healthy living

achieved by the practice of a healthy
lifestyle is known as
a.

Fitness

b.

Health

c.

Wellness

Question 2: Research shows that

___________ is the main cause of
preventable death in India.
a)

Lifestyle Diseases

b)

Diabetes

c)

Heart Diseases

d)

Respiratory Diseases

is not to mourn for the past, worry about the

future, or anticipate troubles, but to live in the
present moment wisely and earnestly.

e)

All of the above

a)

True

- Buddha

b)

False

Health Quote

The Secret of health for both mind and body

Question 3: Too much stress is bad and

harmful

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Good Health Matters

Kidney stone diet

Increase fluid intake
It decreases the formation of stones by diluting the urine. It is recommended to consume 8-10 glasses of water.

Calcium
Men are advised to limit calcium intake to 800 mg per day. Prior to menopause, women should limit calcium to 1000 mg per day
and after menopause women should have 1200 mg of calcium a day. Avoid excessive calcium in diet. Calcium stones are the most
common type of kidney stone. Foods rich in calcium are milk and dairy products.

Oxalic acid or oxalate

It is found mainly in foods from plants. Calcium combines with oxalate in the intestines. This reduces the calciums ability to be
absorbed. Sometimes oxalate or calcium oxalate stones form because there is not enough calcium in intestines. Then excess oxalate
goes to kidneys for excretion. In these cases oxalate intake should be reduced with slight increase in calcium. It is recommended in
these individuals 50mg of oxalate per day in diet.
Foods which are high in oxalate are beans, legumes, beets, chocolates, dark green leaves, spinach, fruit cake, egg plant.

Sugar, sodium and animal protein

These are found to increase the development of calcium or calcium oxalate stones. People with kidney stones benefit from
avoiding packaged foods with large number of added sugars and from reducing sugars added in food preparation. In uric acid
stones, diet low in animal proteins is recommended. Foods that are high in purines, contribute to uric acid stones include poultry
and red wine. Reducing the sodium in the diet appears to reduce the amount of calcium excreted in the urine.
A diet high in animal protein affects certain minerals in the urine which promote the formation of kidney stones. People who tend
to develop kidney stones should avoid eating more protein than the body needs each day.

Insoluble fiber
The insoluble fiber found in wheat, rye, barley and rice help to reduce calcium in the urine. It combines with calcium in the
intestines, so the calcium are excreted with the stool instead of through the kidneys. Insoluble fiber also speeds up movement of
substances through the intestine, so there is less time for calcium to be absorbed.

Vitamin C
When vitamin C is used by the body, oxalate is produced. Hence taking vitamin C should be avoided

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Good Health Matters

General Health Tips

Volunteer to stay happy - Volunteering for a cause close to your heart can make you happier.

The right paints for staying healthy - Choose low VOC paints and keep your house
well ventilated while it is getting painted.
Keep your heart and brain healthy - Recent research shows that a
plant based diet with some fish is not only good for your heart but for your
brain as well.
Difficulty staying asleep? - Warm milk and chamomile tea are helpful
things for people who find it difficult to stay asleep.
Foods to avoid when you're pregnant - Totally avoid undercooked
non vegetarian food and unpasteurized dairy foods if you're pregnant.
What to keep in mind when you are diabetic and are exercising
- People with diabetes should carry a snack and wear proper, cushioned
shoes when they head out for exercise.
Complex carbs make you feel better - Complex carbohydrates found
in whole grains can help you beat stress by elevating serotonin levels.
Dont wake up with a neck pain - Is your neck hurting? Too many or the wrong kind
of pillows can make you sleep in a wrong posture and cause neck pain.
Feel happy when you wake up - Use bright colors for your bed and bath linen. These visual treats can make
you feel happier as soon as you wake up.
Quiz Answers
1. C
2. E
3. A
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Disclaimer
We believe the sources we have used to compile this document are reliable but we do not warrant the correctness or completeness
of any information contained in this document. No statement in this document is intended as advice to any person. This
document is for information purpose only. The information given in this document is general in nature. Before acting on any
advice, news or statement contained in this document you should obtain appropriate medical advice.
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