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Common causesTrusted Source of back pain include:


Strains and sprains


Strains are injuries to muscles or tendons, while sprains affect the ligaments. Examples of movements that could lead to one of these injuries include:



pushing, pulling, lifting, or carrying something
bending over
twisting the spine abruptly
coughing or sneezing



Other types of injury that can causeTrusted Source back pain include whiplash and fractures.


Learn the difference between a sprain and a strain.


Posture


Posture refers to how a person holds themselves when sitting or standing. Over time, some postures can leadTrusted Source to pain.


Examples of postures that may eventually cause pain include:



forward head posture, which is when the head juts forward over the spine
slouching, which involves sitting or standing with rounded shoulders
hyperlordosis, which is when the hips tilt forward, arching the lower back



Everyday activities can also mean a person adopts an unhealthy posture for prolonged periods. Examples include:



driving
using a laptop or computer that is too low down
sitting in chairs or on couches that do not support the back
sleeping on an unsupportive mattress



Learn more about different types of posture.


Structural problems


Some structural problems of the spine may also result in back pain. These can includeTrusted Source:



Ruptured disks: Disks cushion each vertebra in the spine. If the disk ruptures, it exerts more pressure on a nerve, resulting in back pain. Sometimes, this pain may travel through the buttock and down the back of a leg. This is known as sciatica.
Bulging disks: Similarly, a disk that bulges from its place between the bones can put pressure on a nerve. Sometimes, this may also result in sciatica.
Arthritis: Osteoarthritis can cause problems with the joints in the hips, lower back, and other areas of the body. Sometimes, the space around the spinal cord narrows. Health experts call this spinal stenosis.
Osteoporosis: This causes the bones to become brittle and porous. When this leads to fractures, osteoporosis may cause back pain.
Curvature of the spine: Back pain can occur if the spine curves too much. An example is scoliosis, in which the spine curves to the side.



Other causes


Other factors that may lead to back pain include:



kidney stones
menstrual cramps
endometriosis
pregnancy
infections of the spine, bladder, kidneys, or reproductive system
shingles, which lies dormant in nerves and can reactivate, causing a painful rash along the nerve path
cauda equina syndrome
cancer of the spine

Your cholesterol numbers are important because they help you know your risk for heart disease. Cholesterol is a type of lipid (fat) that helps your body perform many important functions. But too much cholesterol in your blood is bad for you. It can enter your artery wall, damage its integrity and lead to the formation of atherosclerotic plaque (hardened deposits).
This process of plaque buildup is called atherosclerosis. It can lead to serious problems like:

Coronary artery disease: Blocked blood flow to your heart.
Peripheral artery disease: Blocked blood flow to your legs and arms.
Carotid artery disease: Blocked blood flow to your brain.

Cholesterol travels through your blood silently. And it turns into plaque silently. Plaque buildup is like someone tip-toeing on carpet. You might not see or notice its presence for a long time. You may have no symptoms until you have a heart attack or stroke. At that point, the plaque is like high heels on a hardwood floor. And it’s already caused serious damage to your body.
You can live for many years with high cholesterol and not even know it. That’s why it’s essential to get your cholesterol numbers checked on a regular basis. If your cholesterol numbers are too high (hyperlipidemia), that’s a red flag for you and your healthcare provider. High cholesterol is a major risk factor for heart disease. But catching it early gives you a chance to make changes and get your cholesterol to a healthy level.

A healthy diet chart typically includes a variety of foods from different food groups, emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats. It also focuses on portion control and mindful eating. A sample 7-day diet chart could include options like oatmeal with berries and nuts for breakfast, grilled chicken salad for lunch, and salmon with sweet potatoes for dinner. 



 






Here's a more detailed breakdown of what a healthy diet chart might look like, including examples of meals:



Key Components of a Healthy Diet: 



 








Fruits and Vegetables: Aim for a variety of colors and types. They are rich in vitamins, minerals, fiber, and antioxidants. 



 




Whole Grains: Choose brown rice, quinoa, oats, whole-wheat bread, and other whole grains over refined grains. 



 




Lean Proteins: Include sources like chicken, fish, beans, lentils, tofu, and low-fat dairy products. 



 




Healthy Fats: Opt for sources like avocados, nuts, seeds, and olive oil. 



 




Hydration: Drink plenty of water, and limit sugary drinks. 



 




Limit Processed Foods, Sugary Drinks, and Saturated Fats: These can contribute to health problems. 

Edited -- To effectively lose fat and gain muscle at the gym, focus on a combination of strength training, cardio, and a balanced diet. Aim for at least two strength training sessions per week, incorporating exercises that work all major muscle groups, and include some cardio to burn calories. 



 








Strength Training:









Full-Body Workouts:
Prioritize compound exercises like squats, deadlifts, lunges, push-ups, and rows, which work multiple muscle groups simultaneously, leading to greater calorie burn and muscle growth.

Squats: Target the lower body and core, building strength and power.
Deadlifts: A powerful exercise for the entire posterior chain, including glutes, hamstrings, and back, boosting strength and metabolism.
Lunges: Engage the legs and glutes, improving balance and stability.
Push-ups: Work the chest, shoulders, and triceps, building upper body strength and endurance.
Rows: Focus on the back and biceps, promoting a balanced physique.










Progressive Overload:
Gradually increase the weight, reps, or sets you lift each week to challenge your muscles and promote growth.








Rest and Recovery:
Allow adequate rest between workouts to allow muscles to repair and rebuild. 



 














Cardiovascular Exercise:









Moderate-Intensity Cardio:
Incorporate activities like brisk walking, jogging, cycling, or swimming for 30-60 minutes most days of the week to burn calories and improve cardiovascular health. 



 












High-Intensity Interval Training (HIIT):
Alternate short bursts of intense exercise with periods of rest or lower-intensity exercise to maximize calorie burn in a shorter time frame. 



 












Examples of HIIT:
Burpees, mountain climbers, and kettlebell swings are great options for HIIT workouts. 



 














Nutrition:





Calorie Deficit: Consume fewer calories than you burn to promote fat loss. 



 




Protein Intake: Ensure adequate protein intake to support muscle growth and repair. 



 




Balanced Diet: Focus on whole, unprocessed foods, including lean protein, complex carbohydrates, and healthy fats. 



 




Hydration: Drink plenty of water throughout the day to support overall health and performance. 

There are two primary types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). While people often refer to LDL as “bad” cholesterol, HDL is known as “good” cholesterol.
Most ofTrusted Source the body’s cholesterol is LDL. High levels of LDL can cause fatty deposits called plaque to accumulate in the walls of blood vessels. Over time, this can cause the narrowing of the arteries, blocking blood flow and increasing a person’s risk of heart attack and stroke.
High LDL may stem fromTrusted Source a combination of genetic factors and lifestyle habits.
Conversely, HDL reduces the buildup of plaque in blood vessels. It absorbs cholesterol and brings it to the liver, which removes it from the body.
Having high levels of HDL can reduce a person’s risk of a heart attack and stroke.