The way the spine is structured is geared toward flexibility, but this doesn’t mean that it’s immune to injury. In fact, in Singapore, it’s been estimated that up to 80 per cent of the adult population has experienced back pain. The condition is particularly common among people between 30 and 40 years of age and often leads to debilitating pain and anxiety.

If you’re concerned about neck and back injuries or spinal disorders like deformities and degenerative diseases, you can consult spine specialist Singapore doctors near you to get a clear idea of the cause of the condition and the possible treatments for it. This, in turn, can help you maximise your chances of finding relief for the symptoms and retaining your functionality and control over your body. In some cases, finding the right specialist may even hasten the healing process.

Your primary physician can point you to a spine specialist who can work closely with you, but it’s entirely possible for you to shop around for a professional opinion as well. That said, here are a few factors to consider when choosing which spine specialist to work with:

The Type of Spine Specialist You Need

When deciding whether a certain specialist is a fit for your needs, it’s good to remember that different types of specialists focus on treating different parts of the spine.

For example, since the spine features bones, muscles, tendons, and ligaments, issues in these parts are best corrected by orthopaedic surgeons. At the same time, though, the spinal column houses the spinal cord, which is a part of the central nervous system. Issues that concern this specific organ system in the body are often diagnosed and surgically treated by neurosurgeons. In addition, there are also orthopaedic surgeons and neurosurgeons that practice spine surgery exclusively. An alternative method used by these specialised for reducing back pain is known as Orthobiologics. These are therapies developed from biological (natural) substances that can be used by orthopaedic specialists to help relieve symptoms of pain in specific areas of the body, such as the spine.

The right option depends on the condition of the person. Surgeries to correct spinal deformity and address disorders and conditions that concern the bones and joints, such as arthritis, are often handled by orthopaedic spine specialists. Surgeries to treat disorders that generally concern the brain, spinal cord, and peripheral nerves, on the other hand, are primarily carried out by neurosurgeons that specialise in working on the spine.

The Spine Specialist’s Education, Training, and Career Progression

It’s possible to ask your primary physician for their recommended spine specialist and build a list of options from there. Take note, though, that just like in any profession, there are physicians and surgeons that may perform better than others both in med school and in practice. It can be a challenge to determine if a doctor is good or terrible at their job, but there are a few details that you can analyse to come to the right conclusion.

To start, you can look at the academic and medical institutions where the spine specialists on your list took up their medical studies, clerkship, fellowship, research, and clinical rotations. It’s highly likely that a spine specialist who undertook their study and training in a well-known and highly selective institution has been subjected to rigorous instruction and practice. You can also look into whether they hold professorships or if their research topics are relevant to your particular condition.

Other Patients’ Experiences with the Specialist

If you know people in your family or social circle who have experienced a spine condition that’s similar to yours, you can try asking them about their treatment plan and their specialist. Perhaps they can recommend a spine specialist who was able to match their needs and set their expectations. They can point you to a doctor or surgeon who was able to work with them and involve them in the process of their treatment, for example. Through referrals, you may just find a specialist who you’ll feel comfortable discussing your health concerns with.

Their Success Rate and Reputation for Safety

Of course, it’s important to scrutinise if the spine specialists on your list have a high success rate for the treatments and procedures that they carry out. This is a sign of their technical skill and an indicator that you’re in capable hands in the event that you can get them to handle your particular case. To see if they have a reputation for safety, check their name or practice against lists of medical practitioners who have been sanctioned by a professional licensing board. If they’re not on any such list, then that’s a good sign.

Putting yourself under the care of a spine specialist with whom you have a good relationship and who has your confidence will help you reduce the amount of stress and anxiety that you have over your ongoing condition. Given this, having a clear set of standards when looking for a spine specialist will help you find the best possible match for your case. Keeping the abovementioned factors in mind is key to making a quick and practical decision in what’s likely to be a stressful time in your life.

The whole process of working out has a lot of aspects associated with it; there is an overall process with a lot of things to follow if one thinks of working out. But, workouts cannot be just all about physical activities, it revolves around the various supplements that we take while carrying out physical activities. If one takes supplements along with the workout sessions, the process of losing weight, gaining weight, or maintaining fitness may become easier.

What is the purpose of pre-workout?

The purpose of the pre-workout is to help you recover from the fatigue of intense exercise. One of the common ingredients in pre-workout is caffeine, which can keep you focused, give you energy, and improve your overall performance.

Using a pre-workout can be beneficial in many ways, and it has been reported in multiple surveys. We will dive deeper into the various aspects of pre-workout in this article to better understand this. 

What is the main advantage of pre-workout?

The main advantage of taking pre-workout supplements on a consistent basis is to keep the energy maintained in the body. You may feel less energetic or drained out at certain points during your regular gym regime. With the help of supplements, you will then be able to replenish the required energy or work on muscle maintenance the way you wish to achieve them. 

Do pre-workout work as a good supplement for your body?

Pre-workout is always good to use as a supplement. But before using that you should know which one suits your requirement and works as the best pre-workout supplement for your body type. For a desirable outcome, you should definitely check the nutrition label for the following list of ingredients:

• Taurine – This is a sulfonic acid. It makes a contribution to the maintenance of the metabolism of fats, and also it helps with the fight against oxidative stress while the workouts are on. 

• Vitamin B – All the various vitamin B types are very significant for the production of energy it is not just that there is more to it. Vitamin B 12 supports the production of blood also. Also, the intake of vitamin B helps repair DNA and makes a way for healthier skin. 

• No2 boosters – The NO2 boosters help with the expansion of veins and arteries. This way blood flowing becomes easy in and around the whole body. 

Above all this, the composition of the best pre-workout should also have some amount of caffeine. But, it should be limited as taking in excess caffeine can cause insomnia and other health-related issues. 

In addition to pre-workout supplements, one should also consider taking whole foods. Some examples of pre-workout whole foods include:

• Coffee
• Whole grain bread with protein intake 
• Yoghurt
• Cheese 
• Eggs

In most cases, taking a pre-workout is safe and helpful, but we still need to give in to the fact that supplements are not natural, and therefore depending on the body type, these supplements may have their own side effects that may not harm the user but can cause major discomfort.

The following are some of the side effects one may feel on the body because of the supplements:

• Increase in the levels of water retention – Creatine in some of the supplements can lead to increased water retention in the body. So, one will need to keep a check on the creatine intake.
  
• Mild Reactions – Some ingredients, such as beta-alanine and Vitamin B3, may cause reactions in the body. Excessive intake of these ingredients may lead to a tingling sensation in the hands and feet. This will be harmless for the nervous system, but it can be discomforting for the user.
  
• Digestion Issues – In the initial days of taking a pre-workout supplement, one may face digestion-related issues. One way of dealing with this is to consume plenty of water together with the supplements.

Conclusion

It can be good to use pre-workout for better results and performance. But as we have discussed above, there are many precautions and considerations you need to keep in mind when planning to start using it.

The 5k (3.11 miles) race is one of the most popular running events around the world. Whether you are looking to boost your speed or finish your first race, the 5k is an excellent opportunity to get your initial taste of racing and have fun.

However, despite its quite short distance, it’s easy for more experienced racers to overlook personal training. At the same time, knowing what to expect from the race may be difficult if you are new to running. Here are some tips to help you run your best 5k.

1.   Start getting familiar with 2k and 10k runs

Executing the 5k is not just about running 5k all the time. The game’s name means increasing aerobic ability while building an internal battery that never dies. Combining your 5k with shorter 2k to 3k runs and longer 7k to 10k ones can improve your stamina and speed and prepare you for a good time for a 5K.

2.   Get your race outfit ready

Check the weather to know what to expect during the race, and dress appropriately for cold, hot, or rainy weather. A good rule is to dress as if the weather is 15 degrees warmer than normal. That’s how much you can get warm once you begin running. You can wear warmer clothes if it’s chilly as you wait for the race to start.

3.   Warm up before the race

You don’t have time to raise your heart rate or ease your muscles and joints into a 5k race stride. Your body has to be prepared to function at high intensity right from the beginning. Warming up will prepare you both physically and mentally for the upcoming race. Warm up for 30 to 40 minutes before the race begins by jogging for about five to 10 minutes and walking briskly for five minutes to the starting line.

4.   Recruit friends to cheer you or run with you

Running is often more exciting when you have a support team ready to encourage you until you get there and applaud you at the finish line. Seeing your friends generally boosts your mood, and you will have pictures to remind you how much fun you were having. Getting friends to run with you can turn the race into a social event and a celebratory brunch afterwards.

5.   Stay well-hydrated

Drinking too much water before the race will leave you feeling bloated and can dilute electrolytes responsible for optimum muscle contraction. Diluted electrolytes levels may lead to cramping or muscle weakness and, in serious cases, cause hyponatremia.

The day before the race, drink as much fluids as possible to stay hydrated. This may include coconut water, coffee, tea, sports drink, or juice. On the morning of the race, drink 16 ounces of water two to three hours before the start of the race to give your body time to process additional fluid. Drink another one to two cups right before the gun is fired.

Endnote

Whether you are a seasoned athlete or a novice runner, it’s easy to get caught up in all the emotion and excitement at the start of the 5k race. Remember to stick to your plan, take a deep breath and run your race. While it might be challenging along the way, remember that this is your moment, and every step you make counts toward achieving your goal.

A recent study done by the University of Arizona found that the average pair of shoes had 2,887 units of bacteria on the inside and a massive 421,000 units on the outside. Added to this is the additional sweat from running, and soon your shoes can become damp, smelly and extremely uncomfortable. Keeping your shoes clean and dry is essential for your comfort, otherwise, they can rub, causing chafing and blisters, and making you sore. If they are not clean, the bacteria can also cause a host of other problems including athletes’ feet and fungal infections. Fortunately, there are simple ways that you can look after your running shoes so that they are comfortable every single time you wear them. 

Washing your shoes

Regularly washing your running shoes will prevent them from getting smelly. Putting your shoes in the washing machine is one of the simplest ways to get them clean. You shouldn’t just throw them straight into the drum however, first you should carefully remove any laces and insoles. Put these in a pillowcase or a separate bag – this will prevent the laces from getting tangled too. Place your shoes in another bag and tie this up tightly. When you put your shoes in the washing machine, throw in a few old towels in the machine too, so that your shoes aren’t bumping around in the drum. Wash your shoes on the lowest speed and temperature setting possible – this will prevent them from shrinking. After they come out of the machine, fill your shoes with kitchen paper and leave them to dry naturally – never put them in the dryer. 

Keeping your shoes dry

Wet and damp places are a breeding ground for bacteria, which is why you should make sure that your running shoes are given time to dry out in between each run. When you get home, remove the insoles and stuff your shoes with newspaper. If you push the newspaper right down into the toes of your shoes, it will help them to retain their shape, so that they remain comfortable for longer. It takes around 48 hours for the foam in your shoes to properly decompress after a run, so it is advisable to use a second pair if you are going out running before then. 

Storing your shoes

Running shoes should be treated like a bottle of fine wine and given plenty of space to breathe when you store them. Don’t just throw them into the cupboard with a load of other shoes, and certainly don’t put anything on top of your running shoes, as they are very pliable and will easily get crushed. When you put your shoes away, sprinkle a little baking soda into them – this will help them to stay smelling fresh and dry. 

If you look after your running shoes, they will stay comfortable and also support your feet better. With some good TLC, you could get as many as 500 miles out of your shoes too. 

The problem might be a little deeper if you’ve been struggling with getting proper sleep despite trying out several medicines and a host of sleeping positions. Lack of sleep can have various causes unrelated to how or where you sleep. Physical inactivity is one of the most common causes of insomnia, diminished sleep quality, or reduced sleep.

Being lazy during the day can mean not being tired enough to sleep at night. And this eventually can lead to severe complications and problems like headaches, reduced appetite, obesity, and several others.

Yoga is one of the best ways to tackle the lack of sleep due to lethargy and physical inactivity. Yoga is a type of meditation that helps your body relax and lose calories simultaneously. It’s an Indian form of meditation famous worldwide for its fitness benefits and mental healing properties. While super advanced yoga may not seem feasible to many people, there are several easy yoga poses you can do to ensure you have a healthy sleep. Hence, Sarah Wagner from SleepIslandDreams.com is here to your rescue! Below, I have listed a host of yoga positions that can help you improve your sleep every night.

Yoga Positions to Help you Sleep Better

1.   Shavasana

If you perform yoga regularly or during the day, you must know that Shavasana typically comes at the end of a long and relaxing session. This position is a relaxer that helps you unwind your muscles while ridding your body of pain.

To perform this asana, here are  the steps:

• Step 1: Lie flat on your back. Put your arms beside you and ensure the palms are right underneath your back. Stretch your arms and legs such that they’re fully relaxed.
• Step 2: Take a deep breath and hold it for a few seconds before releasing.
• Step 3: Repeat this process and ensure you focus on breathing well.

2.   Sapta Baddha Konasana

This pose is well suited for a light leg workout and a great yoga pose. Sapta Baddha Konasana is pretty easy to perform as well.

Here’s how you can do it too

• Step 1: Lie flat on your back with your knees bent. Make sure your ankles are touching each other.
• Step 2: Holding the legs together at the ankle and using it like an axis, move your legs opposite each other, as if performing a butterfly wing motion with your thighs.
• Step 3: Keep repeating the motion, letting your legs fall to the side as far as they would go while remaining joined at the ankles.

3.   Viparita Karani

This yoga position is also fantastic for relaxing and stretching your legs simultaneously. It also gives a great workout to your lower body, but nothing too extreme.

Here are the steps you need to follow to perform this Yoga position:

• Step1: Lie at a 90-degree angle against the nearest wall. Put your legs up on the wall and keep lying on the floor.
• Step 2: Be in the same position for a few minutes while taking deep breaths.
• Step 3: Your body should ideally form an L with the wall.

Apart from these, you can always perform high-intensity yoga like vinyasa in the mornings. The other asanas are okay to do at night, but if you don’t usually eat after working out or before it, you can work out on it anytime unless otherwise demanded by the position.

Conclusion

The yoga poses mentioned above all have a calming effect on your mind and body and make you slightly more tired for sleep. They’re also easy to learn and perform every day.

For some of them, you don’t even have to sit or stand. You can even use cushions and pillows to be more comfortable in the yoga positions you practise.

So the next time you’re having trouble sleeping, skip the medications and try the methods suggested by us earlier. Have more questions about sleeping well and doing yoga with enthusiasm? Leave them for us in the comments down below.