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back pain


Back pain is a common problem in both men and women these days. The pain range in intensity, i.e., from a mild ache to an intense, chronic pain that sometimes lasts for weeks or months. Lower back pain is often caused by degenerative disk or muscle strain. In some cases, the back pain can broaden to other areas of the body, explicitly to your legs. Common symptoms associated with leg and back pain include tingling, limited mobility, burning sensations, and more.

In this article, you will learn about some of the common causes of lower back and leg pain and its treatment guide. Check the guide below.

Lumbar Herniated Disk

It is the common reason behind the lower back. This happens when the jelly or nucleus is pressed out from a person’s spinal disk during a tear. The ruptured disk then puts force on a spinal nerve, leading to severe numbness, pain, and sometimes weakness. Some other prominent symptoms associated with this are back spasms, leg muscle weakness, compression of the spinal cord, numbness in the foot and leg, decreased ankle or knee reflexes, and more.

The treatment of the problem varies depending on the severity of the damage. In case of a minor problem, the doctors or physicians might recommend pain relief medicines and proper rest. However, sometimes the doctor tells patients to go with acupuncture treatment. Your doctor may advise surgery or physical therapy if you do not see any improvement within a few weeks after the acupuncture procedure.


It is a membrane that is responsible for protecting spinal cord nerves. Any irritation or Inflammation in the arachnoid can leads to pain disorder arachnoiditis. The individuals who suffer from this issue also experience pain in their legs and lower back. Some prominent symptoms include twitching, muscle cramps, bladder dysfunction, bowel issues, numbness or tingling in the legs, and more.

However, treatments focus on pain management. The doctor prescribes pain medication to such patients or recommends physiotherapy sessions and exercise for improved results.

Piriformis syndrome

The piriformis is a flat muscle in your glutes near the top of a hip joint. Its job is to stabilize your hip joint properly. It is responsible for rotating and lifting the thigh away from the person’s body.

Piriformis syndrome occurs when the piriformis muscle compresses the sciatic nerve in your body. Some common symptoms include numbness in the buttocks, tingling, pain in the lower leg area and more.

The treatment usually involves pain relief and evading pain triggers such as definite sitting positions and practicing some demanding physical activities. The therapists or doctors normally recommend rest and physical therapy to people who suffer from this issue. All this can help in increasing your body’s mobility. However, in case of some severe circumstances, Surgery is suggested.

Some Important Guide

One can easily get rid of back and leg pain by following some helpful techniques. Check the points below:

· It may feel difficult or unnatural to exercise while in pain, but as per the research, too much rest can worsen your leg and back symptoms.

· Keep the ice and heating pad at your side. Both heat and ice therapy can provide instant relief of sciatic nerve pain.

· Incorporate gentle stretching whenever you get some free time into your daily routine. This amazing technique helps improve your range of motion and spinal flexibility while building spinal and core strength. One can easily perform this job while watching the TV.

· Refresh your sitting posture from time to time. It is also one of the common reasons behind the problem. People nowadays spend most of their time working on laptops and on computers and change their posture less.

The above-listed tips may provide significant help to people who suffer from lower back and leg pain issues.


Easing the extreme pain in the lower back and leg pain does not always entail a severe treatment approach. One can easily relieve the pain at home with ice and heat therapy, gentle exercise, eating recommended medicines/multivitamins, and sitting in a proper posture. However, some people do not take their low back and leg pain seriously, leading to serious health issues in the future. For more detailed info and articles please click the desired tab above.

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Updated: Jul 27, 2022


Firstly, before delving into the topic, I want to say that I live in the UK and all the tips for staying healthy and fit are guided by the NHS UK and my own personal experience and research.

Physical activities and exercises are good for people of all age groups for staying healthy and fit. One can gain a lot by staying healthy and active. A healthy lifestyle promotes good health. According to NHS UK being physically active may help you in improving your physical health as well as brain health. It also helps people in managing their body weight.

Moreover, eating healthy food and exercising reduces the risk of diseases. It improves your ability to perform everyday tasks and strengthens your bones and muscles. If you are looking for a detailed guide about the importance of health and fitness and some tips, then you are at the right place. Check out the guide below for detailed insight.

Importance of Excercise and Healthy Eating

In this section, I will try to eloborate on how exercising and eating healthy food can help you to stay healthy and fit. The types of exercise or healthy food will be discussed in another blog post till then check out and try to absorb the points below.

Improve Brain Health

There are many global studies suggesting that staying healthy and fit can help to improve your brain health. It improves thinking and reduces the instant feelings of anxiety in adults. Regular exercise and staying fit can help you keep your judgment and learning skills sharp. It provides significant help in reducing the risks of anxiety and depression.

Reduce the Risks of Health Issues

Staying healthy and fit can help in reducing the risks of cardiovascular disease. It also protects the body from the risk of developing type 2 diabetes. A large number of people nowadays suffer from metabolic syndrome. This problem occurs because of too much fat around the waist area, low high-density lipoproteins cholesterol, high blood pressure, high blood sugar levels, or high triglycerides. These problems can be easily countered with a healthy lifestyle.

Moreover, staying healthy and fit also reduces the risks of developing some common cancers. It includes lung, kidney, stomach, breast, colon, bladder, oesophagus, and endometrium cancer.

Strengthen your Muscles

Our bones get weak with age. One must take the necessary measures to keep their muscles and bones healthy and strong. Consider doing muscle-strengthening activities to increase and maintain your strength and muscle mass.

By staying healthy and fit can help people perform well in everyday activities like climbing stairs, managing work and home, grocery shopping, and more. Regular physical exercise helps you stay fit, keeps your body in shape, and makes you feel positive and confident.

Some important tips for staying Healthy and fit

A healthy lifestyle is important to keep the body active and healthy. However, in the present time, it’s very hard to find the energy and time to prepare healthy meals or exercise regularly. Try to take some basic and simple steps first. Following are some of the basic and best tips for staying healthy and fit. Check the points below.

· 1. Try to eat only fresh and healthy food. Consume a low-fat diet and take sugar in the form of fruits. Eat whole grains and green vegetables. Choose a diet plan that is low in cholesterol/saturated fat, and moderate in salt, sugar, and total fat.

· 2. Try to do healthy activities for around 30 minutes on most days of the week. Like myself, if you have busy schedules try to break these thirty minutes into three 10-minute sessions. Health activities can include walking, jumping, dancing, running, yoga, and many more.

· 3. Drink water as much as you can. Keep a proper check on your water intake throughout your day to stay hydrated. In the UK water intake guidance suggests taking 1.2 litres or 6 to 8 glass per day.

· 4. Do not forget to brush your teeth after having your meal. Also, make a habit of brushing your teeth after drinking and before going to your bed.

· 5. Sleep on time so that you can wake up early in the morning. Do not use your cell phone or laptop too much. While working on your laptop, ensure the lights are on in the room. Do not work late at night. Practicing all these healthy life patterns can help you stay fit and active.

· 6. If living in a hot country, try to stay out of the sun, especially when the UVA and UVB are strongest. Apply sunscreen before going out between 10 a.m. and 3 p.m. Wear sunglasses to protect your eyes.

7. If living in a cold country like me, try to stay in the sun (if there is any sun) as much as possible to absorb some natural vitamin D. The people living in cold countries mostly take vitamin D in the form of supplement. It is always a good idea to speak to your GP before taking any supplements.

· 8. Try to keep a positive mindset and stay motivated. Setting life goals and maintaining a positive mindset are important keys to being in shape.


Most people wonder how to stay healthy and fit while managing everyday life. It isn't easy to spare some time from our busy schedules to exercise and prepare healthy meals. But if you want to stay active and look good, you must plan your day accordingly. This article aimed to provide some guidance on the importance of health and fitness and some basic helpful tips to stay healthy and fit. So if you are in the same boat as me, try to follow the guidance and basic tips above to start or to maintain your health and fitness for a long healthy life.

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Updated: Jul 24, 2022

Describing or Defining Health!

Welcome to Scattered Health. I have stated in my last blog that I will share my experiences and give some information and health tips for the people suffering with physical and mental health issues. Before I start, firstly we need to understand what the meaning of health is and then we can analyse our health in line with our understanding. We all know about what is being a healthy person mean in general, however, believe me, many of us do not know the real definition of health, which I will be defining below. Please respond in comment if you already knew about the real definition of health.

Definition of health!

I am suffering and living with mental (Depression) and physical (Lower Back and Leg Pains) health issues since last 10 years. I genuinely believed and used to think that being healthy mean living a life without any disease or sickness. However, one day I was reading a news from World Health Organisation (WHO) and realised that my understanding of health is not correct.

WHO states: "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. Furthermore, it states: "The enjoyment of the highest attainable standard of health is one of the fundamental rights of every human being without distinction of race, religion, political belief, economic or social condition".

These WHO statements proven my understanding of health wrong and made me curious for further research into health-related issues and expand my knowledge. During my research, I found that WHO also states: The extension to all peoples of the benefits of medical, psychological, and related knowledge is essential to the fullest attainment of health. This statement led me to write these blogs to share my personal knowledge of medical, psychological, and other experiences, which may be beneficial to some of the readers suffering with similar issues.

In conclusion guys, health is not just staying free of disease or sickness but a state of complete physical, mental, and social well-being. Following blogs of Scattered Health will be focusing on how to maintain our health. I will end my blog with these words of Thomas Carlyle: "he who has health, has hope; and he who has hope, has everything".

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