Health Essentials
You have only one back, pamper it
Backpain is undoubtedly one of the commonest complaint
- Backpain is undoubtedly one of the commonest complaint
Whenever I get to attend to clients, backpain is undoubtedly one of the commonest complaints. Sometimes I wonder if it’s the norm or I simply attract people suffering from backpain.
Approximately 40 per cent of all people will complain of significant back pain some time in their life. About 95 per cent of these cases resolve spontaneously within six weeks. Most cases of back pain go away on their own after a few days but if yours lasts more than a week, see a doctor. Usually the pain will be due to muscle strain or ligamentous sprain which heals with time with or without treatment.
A small proportion of acute back pain may have significant, serious pathology as its underlying cause. Examples include fracture, neoplasm, infection or other conditions that adversely affect a nerve (e.g. a disc between vertebrae bulge or burst open and presses on a nerve such as the sciatic nerve).
Risk factors for back pain
• Obesity
• Occupation – sedentary workers and those who need to lift things or bend for hours
• Poor Posture- this includes how we sit at work and the awkward postures some of us adopt.
• Being out of shape – pot belly etc
• Smoking
• Genetics – vulnerable to scoliosis, spondylolisthesis etc
• Age – young athletes are prone to tiny fractures in the spine (spondylolysis). The aged are likely to have arthritis
• Psychosocial Issues – Depression, Anxiety, Stress
Diagnosing back pain
Some people complain of back pain after lifting heavy objects using an abnormal posture or sitting for long periods but several others may not remember any triggers.
Often the patient’s complaints and the doctor’s findings will clinch the diagnosis but your guess is as good as mine; the management/ treatment is usually the same.
Laboratory tests are often not helpful except for the few cases where infection or neoplasm is a concern.
X-rays are not indicated in most cases of back pain, especially within the first six (6) weeks. It may only become necessary when pain persists, or there is concern for fracture, neoplasm, infection or other serious condition. Other studies that may be helpful are, Bone Scan, CT Scan or MRI.
Managing back pain
The mainstay of management is:
• Bed rest for a short period of time usually not exceeding three days.
• Early mobilisation ensures quick recovery. Get moving, do not stay in bed indefinitely
• Lying on a firm surface is recommended but super hard mattresses may sometimes cause back pain
• Analgesics such as Brufen, Naproxen etc are useful but avoid if you have peptic ulcer or have bronchial asthma.
Other options for management include:
• Psychotherapy – many cases of back pain have been found to be linked to anxiety and depression
• Physiotherapy/Physical Therapy also has an important place
• Massage, Osteopathy and Chiropractic all play a role in relieving back pain
• Surgery may also be needed. Certain cases of back pain are surgical emergencies but for the majority, surgery may be a last resort. Though surgery may make the patient feel better quickly, the same can be achieved with physical therapy in the long term (Study in Journal of the American Medical Association) in most instances.
Need to see the doctor now – warning signs you can’t ignore
In general one may not need to see a doctor immediately with most brief episodes of back pain but if the following are associated with your pain then get to the hospital NOW!!!
• Extreme leg weakness
• Loss of bladder and/or bowel control
• Numbness or altered sensation in groin or rectal area
• Fever or sign of infection
• History of cancer
Living without back pain
• Stay fit – Exercise on most days of the week (www. healthclubsgh.com)
• Eat a balanced meal at the right times
• Maintain a healthy weight
• Cut out tobacco
• Take time off to relax
• Attitude – take charge of how you feel. Do not be too hard on yourself.
• Make sure you sit appropriately and take brief breaks after at most an hour and half of sitting.
Some exercises that may help to heal back pain
• Planks: Daily planks or at least doing this thrice a week may help protect your back. In the acute phase of backpain however most people are unable to do this.
• Wall slide: Slide up then down till your thighs form an angle of 90 degrees with the vertical wall. Repeat
• Pelvic tilt: Lie on your back with knees bent. Exhale and pull abdominal muscles in and up towards the ribs. You may also lift your buttocks of the surface and squeeze for a count of five and repeat.
• Bird Dog: Bend over on all fours, then raise opposite arm and leg parallel to the floor hold for a count of eight or ten then repeat. Change to the other arm and leg and repeat.
• Walking: This low cost exercise is a miracle worker. Lace your good boots and get walking.
Back pain is a major public health issue since it results in a substantial decrease in productivity and days lost from work.
Use the appropriate furniture at work and take occasional one-minute breaks to stand.
If you need to lift and bend, often make sure you learn the proper posture.
Do not wait for back pain to strike, start a healthy life style today!!!! Everyone has one back and one back ONLY. We need to take very good care of it. Simply pamper your back.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr Kojo Cobba Essel
Health Essentials Ltd (HE&W Group)
(dressel@healthessentialsgh. com)
*Dr Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling the Essentials of Health & Wealth.’
Thought for the week – 1. “The most efficient way to reach your realistic health goals, is to make small healthy choices daily.”
References:
1. WebMD
2. Mosby’s Ace the Boards
3. The Merck Manual
4. www.healthclubsgh.com
Health Essentials
Sleep may not always be the answer to your needed rest
Sleep is powerful and definitely one of the major legal performance enhancing drugs of all time but even sleep answereth not all questions related to adequate rest.
“Doctor, I am so tired. I still feel drained even after a 10-hour sleep.”
“I feel lonely, unappreciated and extremely tired. Help me doctor.”
These are two of the numerous examples that clients complain of on a daily basis. We are in “an energy crisis that has nothing to do with oil and gas” and unless we learn to take the necessary breaks and make minor adjustments to our way of life we are heading for a generation that has burnt-out high achievers. I am only drawing attention to a crisis that is often overlooked.
Deep, adequate sleep is an extremely powerful life-changing natural phenomenon that many people trample upon. If you had to make a single change to your life to grow healthier I will suggest you sleep more if you sleep less than seven or eight hours a day. Yes, napping also has an energizing role in our health quest. Rest is such a broad and grey area and it appears sleep is only part of the whole enigma of REST. Now you will understand why an evening with family or friends out of home after a tiring week invigorates you. Also there must be some magic spending time by the seaside even if you don’t sleep. How about playing music with friends? Rest is much more than sleep and though sleep is extremely important all the other forms of rest do matter as well.
A look at the 7 types of rest
1. Physical rest
a. We all know that feeling when you just want the body to take a break. It turns out physical rest can be broken down into two
i. Passive Rest ; lying down, sleeping, napping
ii. Active Rest; yoga, massage, stretching etc.
2. Mental rest
Typically one feels irritable, forgetful and unable to concentrate at work etc. May get eight hours of sleep yet feels horrible. This may be tell-tale signs that you need mental rest
How to fix this;
- Switch off your brain. Take short breaks every two hours talk about or write down your feelings so you are not carrying them around
3. Sensory rest
With the noise all around, bright lights, screen time and a host of others, our senses feel overwhelmed.
How to fix this;
- Simply close your eyes for a minute
- Unplug intentionally; Take a break from computers, phones, bright lights, noise and conversations
4. Creative rest
It is important to awaken the excitement deep within us. The glitter in our eyes. That is another realm of rest.
How to fix this;
- Walk in a beautiful place in nature, watch a movie, play a musical instrument, garden or do art. The good news is you do not even need to be good at it.
5. Emotional rest
Often we are unable to say NO when that is exactly what is needed. We accept additional engagements only to sit in our corner later and feel lonely and unappreciated.
How to fix this;
- Cut back on people-pleasing “adventures”
- Create time to freely express your feelings and emotions. “ME-TIME” and SELFCARE can’t be over emphasised
6. Social rest
It is rare to find someone who needs emotional rest BUT has no social rest deficit. They often come as a “couple”. We need to be able to differentiate between relationships that energise us and those that drain all we have.
How to fix this;
- supportive and positive people, rather than people that exhaust you.
- Engage in conversation and stay focused. Paying attention does wonders to our brain
7. Spiritual rest
We all need to rely on the power of a superior being and for me it is GOD! We need that sense of belonging (child of God), love and a PURPOSE. That gives us the needed rest
How to fix this;
- Prayer
- Praise and worship to The Almighty
- Meditation
- Service to the community
My advice is let us put all these into practice as often as possible. Every day is possible. Do not wait till you are too tired or feel totally broken before you search for these tips. The time is now and remember SLEEP is supreme but we need the other forms of rest to be complete. Seek professional medical care if you continue to feel “unrested”.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/Medics Clinic
(www.healthessentialsgh.com)
Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.
Thought for the week – “Whatever you practise grows stronger, what are you practising now?”
References:
1. Saundra Dalton-Smith, MD – ideas.ted.com
Health Essentials
Wellness nuggets that work magic
2025 appears to be in a hurry, but isn’t that what we say every year? Information overload is real and when it comes to health and wellness not all we come across is backed by science
I have been thinking about CERVICAL CANCER AWARENESS and a number of the nuggets will look at this preventable / manageable cancer. My goal regarding cervical cancer prevention is to encourage, coerce all ladies in the age group to be screened.
The watch word(s) should be prevention and early detection of changes.
1. Cervical cancer is the most preventable of all female cancers. Do the following.
a. Have regular cervical screening tests e.g. once every three years depending on findings
b. Get vaccinated against Human Papillomavirus (HPV)
c. Practice safe sex
d. Live a smoke-free life
e. Eat a balanced diet to help support your immune system
2. Signs and symptoms of Cervical Cancer you should not ignore
a. Vaginal bleeding that is abnormal for you
b. Bleeding after sexual intercourse
c. Bleeding between periods
d. Heavier periods than usual
e. Changes in vaginal discharge
f. Pain during sexual intercourse
g. Persistent pain in your pelvis or lower back
3. Risk factors for Cervical Cancer
a. Any woman with a cervix
b. Anyone who is sexually active
c. Anyone with an HPV infection
d. Anyone who smokes and drinks alcohol
e. Family history of cervical cancer
4. The Human Papilloma Virus is the most common sexually transmitted infection and is the cause of almost all cervical cancer (WHO).
5. Exercise has that immediate effect of improving your mood, focus and attention. With increased exercise over your lifetime, you slow the expression of diseases such as Alzheimer’s and Dementia.
6. The best way to burn off the stress hormones without having to change your thinking is to move and sweat. Run, dance, jump, swim, stretch or skip; do something vigorous and lively. Yoga is also fabulous, as it combines movement and breathing.
7. Self-Care Check List 1
a. Listen to your body
b. Move more
c. Eat healthy
d. Breathe right
e. Avoid harmful substances and excess of anything
f. Get enough sleep
g. Cultivate gratitude and joy
8. Your thoughts, your feelings, your emotions, your beliefs literally communicate with every aspect of your biology every second. Yes your thoughts communicate with your cells. They all help to determine so much about your health.
9. Some Longevity Principles
a. Avoid ultra-processed foods
b. Get quality sleep
c. Strength exercises is a MUST!
d. Build community and purpose
e. Practice stress management
10. Food is not only a source of energy, joy, connection and pleasure; it can also rejuvenate us and even reverse disease. Would you rather be powered by junk food?
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Medics Clinic
(dressel@healthessentialsgh. com)
Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “with better access to vaccination, screenings and treatments, cervical cancer can be eliminated.”- WHO
Reference:
1. Cervical Cancer Awareness – The Bank Hospital
2. Cervical Cancer Awareness – Medpluspharmacyng
3. World Health Organization (WHO)
4. VK Fitness
5. Dr Mark Hyman
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