What is BMI?

As well as checking your BMI, measure your waist to check you're not carrying too much fat around your stomach.

A body mass index (BMI) above the healthy weight range or too much fat around your waist can increase your risk of serious health problems, like heart disease, type 2 diabetes, stroke and certain cancers.

Your BMI result

Underweight

Being underweight could be a sign that you're not eating enough or that you may be ill. If you're underweight, your GP can help. Find out more in underweight adults.

Healthy weight

Keep up the good work. For tips on maintaining a healthy weight, check out our food and diet and fitness sections.

Overweight

The best way to lose weight is through a combination of diet andexercise. The BMI calculator will give you a personal calorie allowance to help you achieve a healthy weight safely.

Obese

The best way to lose weight is through a combination of dietand exercise and in some cases medication. Contact your GP for help and advice.

Ethnicity and diabetes risk

Black, Asian and other minority ethnic groups (BMEs) have a higher risk of developing some chronic conditions, such as type 2 diabetes.

BME adults with a:

• BMI of 23 or more are at increased risk
• BMI of 27.5 or more are at high risk

Why waist size matters

Measuring your waist is a good way to check you're not carrying too much fat around your stomach, which can raise your risk of heart disease, type 2 diabetes and stroke.

You can have a healthy BMI and still have excess tummy fat – meaning you're still at risk of developing these diseases.

To measure your waist:

1. find the bottom of your ribs and the top of your hips
2. wrap a tape measure around your waist midway between these points
3. breathe out naturally before taking the measurement

Regardless of your height or BMI, you should try to lose weight if your waist is:

• 94cm (37ins) or more (men)
• 80cm (31.5ins) or more (women)

You are at very high risk and you should contact your GP if your waist is:

• 102cm (40ins) or more (men)
• 88cm (34ins) or more (women)

Children's BMI

For children and young people aged two to 18, the BMI calculator takes into account age and gender as well as height and weight.

Obese children are thought to be at increased risk of a variety of health conditions, and they're also more likely to be overweight or obese as adults.

The BMI calculator works out if a child or young person is:

• underweight: on the 2nd centile or below. If you're concerned about your child's weight, see your GP. Find out more in underweight children
• healthy weight: between the 2nd and 91st centiles
• overweight: 91st centile or above. Get tips on how to encourage your child to be more active and eat well
• obese: 98th centile or above. If you're concerned about your child's weight, see your GP. Find out more in very overweight children

A child's BMI is expressed as a "centile" to show how their BMI compares to children who took part in national surveys. For example, a girl on the 75th centile is heavier than 75 out of 100 other girls her age.

Measuring waist size is not routinely advised for children because it doesn't take their height into account.

If you're concerned about your child's weight, contact your GP who may be able to refer you to your local healthy lifestyle programme for children, young people and families.

Limitations of the BMI

Your BMI can tell you if you're carrying too much weight but it can't tell if you're carrying too much fat. The BMI can't tell the difference between excess fat, muscle, or bone.

The adult BMI does not take into account age, gender or muscle mass. This means that: 

• very muscular adults and athletes may be classed "overweight" or "obese" even though their body fat is low   
• adults who lose muscle as they get older may fall in the "healthy weight" range even though they may be carrying excess fat

However, the BMI is a relatively straightforward and convenient method of assessing someone's weight. 

Your can use your BMI result as a starting point for further discussion with your GP about your weight and your general health.

Find out more in How your GP can help and check out theChange4Life website for practical tips on staying healthy as a family.

If you're suffering from an eating disorder, the BMI calculator results do not apply. Please seek further advice from your GP.

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How much Sleep Do I need?

For most of us, skimping on sleep means feeling cranky and foggyheaded the next day, but we all have that one friend who claims she can survive—even thrive!—on just a few hours a night.

Now, a new study suggests that people like that may indeed function better on less sleep—but they also may be more tired than they realize. In fact, they may be falling asleep throughout the day without even knowing it.

The research, conducted by University of Utah psychologists, radiologists, and neurologists, looked at MRI scans of about 900 people. The participants were split into two groups: those who reported getting a normal amount of sleep in the last month, and those who got six hours or less a night. People in the short-sleep group were then divided further, based on whether they reported daytime dysfunction—such as feeling too drowsy to perform common tasks—or said they generally felt fine.

The researchers saw something interesting in the brain scans of short sleepers that they didn’t see in the “normal” group: During their time in the MRI, their brain waves exhibited patterns more typically of sleep than of wakefulness.

RELATED: 11 Signs You're Sleep Deprived

In other words, the scans suggest that some short sleepers may have briefly drifted off—even though they were instructed to stay awake, said co-author Jeff Anderson, MD, PhD, an associate professor of radiology and imaging sciences, in a press release. These patterns were seen in both sub-groups of short sleepers, regardless of whether they reported suffering daytime dysfunction.

“People are notoriously poor at knowing whether they’ve fallen asleep for a minute or two,” Dr. Anderson pointed out.

The researchers think that people who regularly get by on less sleep may have brains with wake-up systems that are perpetually in overdrive, said co-author Christopher Jones, MD, PhD, a clinical professor of neurology. “This leaves open the possibility that, in a boring fMRI scanner they have nothing to do to keep them awake and thus fall asleep,” he said.

Of course, this could lead to situations much more dangerous than conking out during a scientific study. “Other boring situations, like driving an automobile at night without adequate visual or auditory stimulation, may also put short sleepers at risk of drowsiness or even falling asleep behind the wheel,” said co-author and psychology graduate student Brian Curtis.

There was some good news for short sleepers, though. Those who said they felt fine on shorter sleep schedules also had brain scans that showed enhanced connectivity between parts of the brain associated with external sensory information and memory.

RELATED: Best and Worst Foods for Sleep

“That’s tantalizing because it suggests that maybe one of the things the short sleepers are doing in the scanner is performing memory consolidation more efficiently than non-short sleepers,” Dr. Anderson said. (Memory consolidation, simply put, is a process in the brain that transforms short-term memories into long-term ones.) If these people are really able to consolidate their memories and brain tasks throughout the day, he explained, perhaps they actually don’t need as much sleep at night. “Maybe some brains are able to do what sleep does in little tiny epochs during the day.”

The study was published last week in the journal Brain and Behavior. More research is needed, the authors say, to determine if either of their hypotheses about the brain activity of short sleepers—or both—hold true.

RELATED:  How Apple's iOS Update Is Helping Me Get a Better Night's Sleep

The team’s next study will directly examine cognitive performance, including driving simulator testing, of people who say they need less than six hours of sleep a night. It will also include feedback from study participants’ family members and partners.

“We are particularly interested in understanding the discrepancy between people’s perception of their functioning and how they’re actually functioning,” said co-author and associate professor of psychology Paula Williams, PhD. “Not everyone is equally accurate.” 

Read more

Prevention of Back pain

Preventing back pain 

Keeping your back strong and supple is the best way to avoid getting back pain. Regular exercise, maintaining good posture and lifting correctly will all help.

If you have recurring back pain, the following advice may be useful:

• lose weight – too much upper body weight can strain the lower back; you can use the healthy weight calculator to find out whether you need to lose weight
• wear flat shoes with cushioned soles as they can help reduce the pressure on your back
• avoid sudden movements which can cause muscle strain
• try to reduce any stress, anxiety and tension, which can all cause or worsen back pain – read more about recognising and managing stress 
• stay active – regular exercise, such as walking and swimming, is an excellent way of preventing back pain (see below)

Exercise

Exercise is both an excellent way of preventing back pain and of reducing it, but should seek medical advice before starting an exercise programme if you've had back pain for six weeks or more.

Exercises such as walking or swimming strengthen the muscles that support your back without putting any strain on it or subjecting it to a sudden jolt.

Activities such as yoga or pilates can improve the flexibility and the strength of your back muscles. It's important that you carry out these activities under the guidance of a properly qualified instructor.

Below are some simple exercises you can do several times a day at home to help prevent or relieve back pain.

• Bottom to heels stretch – kneel on all fours, with your knees under hips and hands under shoulders. Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position. Repeat eight to 10 times.
• Knee rolls – Lie on your back and place a small flat cushion or book under your head. Keep your knees bent and together, then roll them to one side while keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat eight to 10 times, alternating sides.
• Back extensions – Lie on your stomach, and prop yourself on your elbows. Arch your back up by pushing down on your hands. Breathe and hold for five to 10 seconds. Return to the starting position. Repeat eight to 10 times.

Stop these exercises immediately if they make your pain worse.

Read more about exercises for lower back pain.

Posture

How you sit, stand and lie down can have an important effect on your back. The following tips should help you maintain a good posture.

Standing

Stand upright, with your head facing forward and your back straight. Balance your weight evenly on both feet and keep your legs straight.

Sitting

Make sure you sit upright with support in the small of your back. Your knees and hips should be level and your feet should be flat on the floor (use a footstool if necessary). Some people find it useful to use a small cushion or rolled-up towel to support the small of the back.

If you use a keyboard, make sure that your forearms are horizontal and your elbows are at right angles.

Read more about how to sit correctly.

Driving

Make sure that your lower back is properly supported. Correctly positioning your wing mirrors will prevent you from having to twist around. Your foot controls should be squarely in front of your feet.

If you are driving long distances, take regular breaks so you can stretch your legs.

Sleeping

Your mattress should be firm enough to support your body while supporting the weight of your shoulders and buttocks, keeping your spine straight.

If your mattress is too soft, place a firm board (ideally 2cm thick) on top of the base of your bed and under the mattress. Your head should be supported with a pillow, but make sure your neck is not forced up at a steep angle.

Lifting and carrying

One of the biggest causes of back injury, particularly at work, is lifting or handling objects incorrectly. Learning and following the correct method for lifting and handling objects can help prevent back pain. You should:

• Think before you lift – can you manage the lift? Are there any handling aids you can use? Where is the load going?
• Start in a good position – your feet should be apart, with one leg slightly forward to maintain balance; when lifting, let your legs take the strain – bend your back, knees and hips slightly, but do not stoop or squat; tighten your stomach muscles to pull your pelvis in; do not straighten your legs before lifting as you may strain your back on the way up.
• Keep the load close to your waist – keep the load close to your body for as long as possible with the heaviest end nearest to you.
• Avoid twisting your back or leaning sideways, particularly when your back is bent – your shoulders should be level and facing in the same direction as your hips; turning by moving your feet is better than lifting and twisting at the same time.
• Keep your head up –once you have the load secure, look ahead, not down at the load.
• Know your limits – there is a big difference between what you can lift and what you can safely lift; if in doubt, get help.
• Push rather than pull – if you have to move a heavy object across the floor, it is better to push it rather than pull it.
• Distribute the weight evenly – if you are carrying shopping bags or luggage, try to distribute the weight evenly on both sides of your body.

If your child needs to carry a bag to school, they should use a well-designed backpack that is worn over both shoulders. Avoid putting anything unnecessary in their bag to keep the weight to a minimum.

Read more

Treating back pain

Treating back pain 

Treatments for back pain vary depending on how long you have had the pain, how severe it is, and your individual needs and preferences.

The various treatments for back pain are outlined below. You can also read a summary of the pros and cons of the treatments for back pain, allowing you to compare your treatment options.

Short-term back pain

Initially, back pain is usually treated with over-the-counter painkillers and home treatments. Most people will experience a significant improvement in their symptoms within six weeks.

Keep moving

It used to be thought that bed rest would help you recover from a bad back, but it's now recognised that people who remain active are likely to recover more quickly.

This may be difficult at first if the pain is severe, but try to move around as soon as you can and aim to do a little more each day.

Activity can range from walking around the house to walking to the shops. You will have to accept some discomfort but avoid anything that causes a lot of pain.

There is no need to wait until you are completely pain-free before returning to work. Going back to work will help you return to a normal pattern of activity, and it can distract you from the pain.

Painkillers

Paracetamol is often one of the first medications recommended for back pain, although some people find non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, more effective. A stronger painkiller, such as codeine, is also an option and is sometimes taken in addition to paracetamol.

Painkillers can have side effects, some can be addictive and others may not be suitable, depending on your health and medical history. For example, the long-term use of NSAIDs can affect how well your kidneys work.

Your pharmacist or GP will be able to give you advice about the most appropriate type of medication for you.

If over-the-counter medications are not controlling your pain, your GP may be able to prescribe something stronger. They may also recommend a short course of a muscle relaxant, such as diazepam, if you experience muscle spasms in your back.

Hot and cold treatments

Some people find that heat – for example, a hot bath or a hot water bottle placed on the affected area helps ease the pain.

Cold, such as an ice pack or a bag of frozen vegetables, placed on the painful area can also be effective. Don't put the ice directly on to your skin though, as it might cause a cold burn. Wrap an ice pack or bag of frozen vegetables in a cloth before putting it on your skin.

Another option is to alternate between hot and cold using ice packs and a hot water bottle. Hot and cold compression packs can be bought at most pharmacies.

Relax and stay positive

Trying to relax is a crucial part of easing the pain because muscle tension caused by worrying about your condition may make things worse. Read more about relaxation tips to relieve stress.

Although it can be difficult, it's also important to stay optimistic and recognise that your pain should get better because people who manage to stay positive despite their pain tend to recover quicker.

Change your sleeping position

Changing your sleeping position can take some of the strain off your back and ease the pain.

If you sleep on your side, draw your legs up slightly towards your chest and put a pillow between your legs. If you sleep on your back, placing pillows under your knees will help maintain the normal curve of your lower back.

Exercise and lifestyle

Try to address the causes of your back pain to prevent further episodes. Common causes include being overweight, poor posture and stress.

Regular exercise and being active on a daily basis will help keep your back strong and healthy. Activities such as walking, swimming and yoga are popular choices. The important thing is to choose an enjoyable activity that you can benefit from without feeling pain.

Read more about preventing back pain.

Long-term back pain

If you have had back pain for more than six weeks (known as chronic back pain), your GP will advise you about which painkillers to take and may recommend:

• Exercise classes – group classes supervised by a qualified instructor, where you are taught exercises to strengthen your muscles and improve your posture, as well as aerobic and stretching exercises.
• Manual therapy – therapies including manipulation, mobilisation and massage, usually carried out by chiropractors, osteopaths orphysiotherapists (although chiropractic and osteopathy aren't widely available on the NHS).
• Acupuncture – a treatment where fine needles are inserted at different points in the body. It's been shown to help reduce lower back pain, although it's not always available on the NHS.

These treatments are often effective for people whose back pain is seriously affecting their ability to carry out daily activities and who feel distressed and need help coping.

There is also some evidence that a therapy called the Alexander technique may help people with long-term back pain, although the National Institute for Health and Care Excellence (NICE) does not currently recommend this treatment specifically.

Some of the other treatments that may be recommended are described below.

Antidepressants

If painkillers do not help, you may be prescribed tricyclic antidepressants (TCAs), such as amitriptyline. TCAs were originally intended to treat depression, but they are also effective at treating some cases of persistent pain.

If you are prescribed a TCA to treat persistent back pain, the dose is likely to be very small.

Counselling

If the treatments described above are not effective, you may be offered psychological therapy to help you deal with your condition.

While the pain in your back is very real, how you think and feel about your condition can make it worse. Therapies such as cognitive behavioural therapy (CBT) can help you manage your back pain better by changing how you think about your condition.

Pain clinics

If you have long-term pain, you may be able to attend a specialist pain clinic.

Pain clinics help people manage their pain and provide advice about things such as increasing your activity level and how to have a better quality of life despite being in pain.

Your programe may involve using a combination of group therapy, exercises, relaxation and education about pain and the psychology of pain.

Surgery

Surgery for back pain is usually only recommended when all other treatment options have failed or if your back pain is so severe you are unable to sleep or carry out your daily activities.

The type of surgery suitable for you will depend on the type of back pain you have and its cause.

Two procedures sometimes carried out include:

• a discectomy – where part of one of the discs between the bones of the spine (the vertebrae) is removed to stop it pressing on nearby nerves (known as a slipped or prolapsed disc)
• spinal fusion – where two or more vertebrae are joined together with a section of bone to stabilise the spine and reduce pain

These procedures can help reduce pain caused by compressed nerves in your spine, but they are not always successful and you may still have some back pain afterwards.

As with all types of surgical procedures, these operations also carry a risk of potentially serious complications. In some cases, nerves near the spine can be damaged, resulting in problems such as numbness or weakness in a part of one or both legs or, in rare cases, some degree of paralysis.

Before you agree to have surgery, you should fully discuss the risks and benefits with your surgeon.

Read more about spinal surgery.

Treatments not recommended

A number of other treatments have sometimes been used to treat long-term back pain, but are not recommended by The National Institute for Health and Care Excellence (NICE) because of a lack of evidence about their effectiveness in treating non-specific back pain (back pain with no identified cause).

These include:

• low level laser therapy – where low energy lasers are focused on your back to try to reduce inflammation and encourage tissue repair
• interferential therapy (IFT) – where a device is used to pass an electrical current through your back to try to accelerate healing while stimulating the production of endorphins (the body’s natural painkillers)
• therapeutic ultrasound – where sound waves are directed at your back to accelerate healing and encourage tissue repair
• transcutaneous electrical nerve stimulation (TENS) – where a machine is used to deliver small electrical pulses to your back through electrodes (small sticky patches) that are attached to your skin; the pulses stimulate endorphin production and prevent pain signals travelling from your spine to your brain
• lumbar supports – cushions, pillows and braces used to support your spine
• traction – where a pulling force is applied to your spine
• injections – where painkilling medication is injected directly into your back

Read more

Back pain - Diagnosis

Most cases of back pain do not require medical attention and can be treated with over-the-counter painkillers and self-care.

However, you should visit your GP if you are worried about your condition or struggling to cope with the pain.

Seeing your GP

Your GP will ask you about your symptoms and examine your back. 

The examination will usually assess your ability to sit, stand, walk and lift your legs, as well as testing the range of movement in your back.

Your GP may also ask you about any illnesses or injuries you may have had, as well as the type of work you do and your lifestyle. Below are some of the questions your GP may ask. It might help to think about these before your appointment..

• When did your back pain start?
• Where are you feeling pain?
• Have you had back problems in the past?
• Can you describe the pain?
• What makes the pain better or worse?

What happens next

If your GP thinks there may be a more serious cause, they will refer you for further tests, such as an X-ray or magnetic resonance imaging (MRI) scan.

Otherwise, your GP can advise you about things you can do and treatments that may help reduce your pain and speed up your recovery.

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Causes of Back Pain

Causes of back pain 

Your back is a complex structure made up of bones, muscles, nerves and joints. This can often make it difficult to pinpoint the exact cause of the pain.

Most cases of back pain aren't caused by serious damage or disease but by minor sprains, strains or injuries, or a pinched or irritated nerve.

These types of back pain can be triggered by everyday activities at home or at work, or they can develop gradually over time.

Possible causes of back pain include:

• bending awkwardly or for long periods
• lifting, carrying, pushing or pulling heavy objects
• slouching in chairs
• twisting awkwardly
• overstretching
• driving or sitting in a hunched position or for long periods without taking a break
• overusing the muscles – for example, during sport or repetitive movements (repetitive strain injury)

Back pain sometimes develops suddenly for no apparent reason. For example, you may wake up one morning with back pain and have no idea what's caused it.

Who's most at risk?

Certain things can increase your chances of developing back pain. These include:

• being overweight – the extra weight puts pressure on the spine; you can use the BMI healthy weight calculator to find out if you need to lose weight
• smoking – this may be the result of tissue damage in the back caused by smoking or the fact that people who smoke tend to have unhealthier lifestyles than people who don't smoke; read more about stopping smoking
• being pregnant – the extra weight of carrying a baby can place additional strain on the back; read more about backache in pregnancy
• long-term use of medication known to weaken bones – such ascorticosteroids
• being stressed or depressed

Medical conditions

In a few cases, your symptoms may suggest a specific medical condition is causing your back pain.

For example:

• pain in your lower back associated with pain, numbness and a tingling sensation that travels down one leg may be a symptom ofsciatica or a slipped or prolapsed disc
• joint pain (including in the back) when walking and stiffness first thing in the morning are symptoms of arthritis – if the pain and stiffness take more than 30 minutes to resolve on waking up, or seem to start when you stop to rest after exercise, make sure you mention this to your GP
• shoulder pain and stiffness, which makes it difficult to dress, drive or sleep, may be a sign of frozen shoulder
• neck pain and stiffness, headaches and back pain following an accident can be symptoms of whiplash

Rarely, back pain can be a sign of a serious condition such as a spinal fracture, an infection of the spine, or cancer. If you see your GP with back pain, they will look for signs of these conditions.

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Want a smart kid? Focus on their FOOD! Study finds healthy diet dramatically improves kids' reading, writing and comprehension skills

Parents do all kinds of things to help their children get top marks in school.

But before you splash out on a tutor, consider this: new research shows a child's diet can dramatically affect their IQ.

Children who eat fruit, vegetables, fish, and whole grains in their first three years of school do far better in tests than their peers with poor diets, the study found. 

The findings, from the University of Eastern Finland, were independent of children's socio-economic status, physical fitness, and body type. 

It suggests healthy foods impact the brain in a way we do not fully appreciate, and could provide important evidence for public health policymakers globally.

The study involved 161 children aged between six and eight years old, and followed up on them from the first grade to the third grade in school. 

The quality of their diet was analysed using food diaries, and their academic skills with the help of standardized tests. 

The closer the diet followed the Baltic Sea Diet (high in vegetables, fruit and berries, fish, whole grain, and unsaturated fats and low in red meat, sugary products, and saturated fat) the healthier it was considered.

The study showed that children whose diet was rich in vegetables, fruit, whole grain, fish and unsaturated fats, and low in sugar, did the best in reading tests.

These healthy-eating children also showed the most progress in reading skills between grades one and three, compared to their peers with low-quality diets.  

'Another significant observation is that the associations of diet quality with reading skills were also independent of many confounding factors, such as socio-economic status, physical activity, body adiposity, and physical fitness,' Dr Eero Haapala of the University of Eastern Finland said. 

'A healthy diet seems to be an important factor in supporting learning and academic performance in children. 

'By making healthy choices every meal, it is possible to promote a healthy diet and enhance diet quality. 

'Parents and schools have an important role in making healthy foods available to children. 

'Furthermore, governments and companies play a key role in promoting the availability and production of healthy foods.'

What does this mean for global public health policymakers? 

America is currently grappling under the weight of a burgeoning obesity crisis. 

Despite intense public health campaigns against sugar, saturated fats, and processed meats, the figures are not shifting. 

Currently the US dietary guidelines do not recommend cutting dairy and red meat intake - something which has drawn ire from the medical community.  

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Let's Talk About Back Pain

Introduction 

Back pain is a common problem that affects most people at some point in their life.

It may be triggered by bad posture while sitting or standing, bending awkwardly, or lifting incorrectly. It's not generally caused by a serious condition.

Find out more about the causes of back pain.

In most cases back pain will improve in a few weeks or months, although some people experience long-term pain or pain that keeps coming back.

Types of back pain

Backache is most common in the lower back (lumbago), although it can be felt anywhere along your spine, from your neck down to your hips.

Read information on neck pain and shoulder pain, which are covered separately.

Sometimes back pain can be caused by an injury or disease, such as:

• a slipped disc – when one of the discs in the spine is damaged and presses on the nerves
• sciatica – irritation or compression of the sciatic nerve, which causes pain, numbness and tingling that travels down one leg
• whiplash – neck injury caused by a sudden impact
• frozen shoulder – inflammation around the shoulder that causes pain and stiffness
• ankylosing spondylitis – a long-term condition that causes pain and stiffness where the spine meets the pelvis

The rest of this information will focus on back pain that doesn't have an obvious cause. Doctors call this non-specific back pain.

What to do

Most cases of back pain get better on their own and you may not need to see a doctor.

If you've only had back pain for a few days or weeks, the following advice may help relieve your symptoms and speed up your recovery:

• remain as active as possible and try to continue with your daily activities
• take over-the-counter painkillers such as paracetamol or ibuprofenif you feel you need to
• use hot or cold compression packs – you can buy these from your local pharmacy, or a bag of frozen vegetables and a hot water bottle will work just as well

Although it can be difficult to be cheerful or optimistic if you are in pain, it's important to stay positive as this can help you recover faster.

Read more about treatments for short-term back pain.

Treatments for long-term back pain

If you're worried about your back or your pain hasn't improved by around six weeks, it's a good idea to visit your GP, who can advise you about the treatments available.

These include:

• stronger painkillers
• exercise classes – where you are taught specific exercises to strengthen your muscles and improve your posture
• manual therapy – such as physiotherapy, chiropractic orosteopathy
• acupuncture
• counselling – such as cognitive behavioural therapy (CBT)
• support and advice at a specialist pain clinic

Some people choose to see a therapist for manual therapy or acupuncture without seeing their GP first. If you want to do this, you will usually need to pay for private treatment, which is likely to carry some cost for each appointment.

Spinal surgery is usually only recommended when all else has failed.

Read more about treating long-term back pain.

Preventing back pain

How you sit, stand, lie and lift can all affect the health of your back. Try to avoid placing too much pressure on your back and ensure it's strong and supple.

Regular exercise, such as walking and swimming, is an excellent way of preventing back pain. Activities such as yoga or pilates can improve your flexibility and strengthen your back muscles.

See the back pain guide for advice about how to sit, stand and lift correctly to avoid backache, or read more about preventing back pain.

Signs of a serious problem

You should seek urgent medical help if you have back pain and:

• a high temperature (fever)
• unexplained weight loss
• a swelling or a deformity in your back
• it's constant and doesn't ease after lying down
• pain in your chest
• loss of bladder or bowel control
• an inability to pass urine
• numbness around your genitals, buttocks or back passage
• it's worse at night
• it started after an accident, such as after a car accident

These problems could be a sign of something more serious and need to be assessed as soon as possible.

Read more about how back pain is diagnosed.

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How To Propose

Most men find it tough to propose the girl of their dreams. She might be on the one that he desires to live with for the rest of his life. The decision has been made and what is left is just to say those magical words “I love you”. Being an important thing for the person, it should be something different and unique. It should not be just like any other proposal. It has to be made something memorable and special. This should be made into a moment that should be cherished for a long time to come.

Tips to propose the girlfriend

In case, the individual is not able to come up with any idea to make the day special, it would be better for him to go through the web that would provide him plenty of proposal making ideas. Also, he can use the propose day sms

 that is sure to work like magic. The proposal actually needs to be something that is unique and original, so that the relationship can be strengthened. The proposal is to be made in a way that it is just meant for her. Hence, getting the right tips would help him to get in the appropriate direction, and to ensure that the proposal is done perfectly.

Selecting an engagement ring

An engagement ring can make the moment special. But, before the individual has to know what is in her mind, her tastes and preferences. There are various types of engagement rings available; hence, he should carefully browse through the different ones and select the one that would fit her perfectly. Another way to make sure to get the right ring is by asking her friends what she prefers or to observe what she wears. This likely is to give a better idea. Depending on the budget, he can buy her an expensive platinum ring, palladium or white gold that is sure to impress her.

Not to over-think the proposal

It is necessary to know where the proposal is to be made. It can be in a private or a public place. Whatever be the type of place, it has to be something that would have a special effect on her. It could also be the place, where they had their first date together. It could also be her favorite park. Sometimes, the place might have more meaning than the gift itself to her. He could also place the ring inside a wine glass, to make it more special for her.

Extravagant type

Individuals having a good budget to spend can also do it the extravagant way that she will cherish for a long time. It could also be a scenic, beautiful location. Also, the proposal can be done at a popular place, like at the top of Eiffel Tower or on the Roman Spanish Steps. A cruise can prove to be a wonderful place to make the proposal.

Whatever be it, the proposal can be made exciting if the individual is innovative and creative in nature and makes the proposal from his heart.

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Guys - What do you like in Girls Physically?

Women always keep on finding ways that can make them look more appealing to the male eye. And when it comes to choosing a woman, men all across the globe have different tastes and preferences. Some men like curvy women while some adore perfectly figured ones. Although, there is no specific criterion that can tell what attracts men to women, there are certain physical features usually all guys like in a girl. Here are they:

• Small Waistline: A small waist defines a woman’s body shape and makes it look symmetrical. So, most guys prefer girls with flat stomach. Such girls are also able to carry every dress brilliantly!
  
  
   
•  High Pitched Voice: Research shows that women with a high-pitched voice are considered to be more attractive to men. Scientists even claim that a high pitched voice is perceived as feminine and youthful by most men.
  
  
   
• Long, Shiny Hair: Guys like long, luscious and shiny locks in girls. According to scientists, healthy and beautiful hair will reel in a man’s attention. Whether it’s the result of good nutrition, great genetics or amazing hair products, healthy locks imply that women have a healthy body.
  
  
   
• A Cute Smile: A smile can effortlessly win over a man’s heart. Studies reveal that girls who smile more often are seen as more attractive to guys. Not only smiling more, but a beautiful, whiter smile makes women look more approachable and friendly.
  
  
   
• Less Makeup: Many girls think that through layers of eye shadow, heavy mascara and bold lips, they can attract men easily. But the reality is other way round! Men prefer women with the natural look. According to them, beauty lies in simplicity!
  
  
   
• Long Legs: With skirts getting shorter and heels getting higher, a woman who flaunts her long legs is always on every guy’s most wanted list.
  
  
   
• Beautiful Eyes: Eyes are another physical feature that guys get attracted to. There are many men who can simply fall in love with a woman’s eyes. A girl’s eyes can tell a lot and this is very true when it comes to attracting men.
  
  
   
• Natural-Looking Eyebrows: Natural-looking and well-maintained eyebrows are definitely a plus when it comes to attracting men. Well, that doesn’t mean that a woman’s eyebrows have to be pencil thin. Symmetrical and natural looking is way more eye-catching than pencil thin as the latter one can make a face look artificial!
  
  
   
• Luscious Lips: Men crave for women who have luscious lips. After all, who wouldn’t like to have a girl with amazing kissable lips?
  
  
   
• A Cute Nose: A nose defines one’s face and a woman with a nose that suits her face can be highly attractive to men.
  
  
   
• Fair Complexion: Most guys tend to go for girls who are fair in complexion or at least those with moderate one. Chances are extremely less that you will find men choosing women with darker complexion. 
  
  
   
• Proportionate and shapely bum: Most men believe that big hips are out of season. A bum that suits a woman’s body proportions is in!
  
  

So, these are some of the physical traits that guys like in girls. But again, every.

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