Back pain while studying

Most of the people especially students or aspirants have to give long hours for study. Many of them complain back pain. It is very common among all sorts of people due to hectic life.

In general, there are several reasons for lower back pain such as:

v  Herniated disk

v  Muscle or ligament strain

v  Arthritis

v  Back injury or osteoporosis

There are some health guidelines which people must follow in their daily life to get relief from back pain:

It is well recognized that abdominal muscles and back muscles play vital role in supporting lower spine of humans. The problem of low back pain can be traced to having a weak core.

There are many simple lower back exercises that can be done in 20 to 30 minutes in daily routine to ease from back pain.

Hot and cold treatment work in lowering back pain. Alternating between hot or cold packs can lessen lower back pain and help quicken the healing process. People can apply heat or cold packs for 20 minutes at a time, several times a day. It is to note that they must not do this treatment more than 20 minutes because it may affect skin.

People suffering from back pain may apply an ice pack.  It reduces inflammation which can cause back pain and it slows down nerve impulses which keep them from causing painful spasms.

Heat therapy can also be done to lessen back pain. This treatment stimulates blood flow which supplies nutrients to the affected area. It also stimulates sensory receptors and prevents the transmission of pain signals to the brain.

To get rid of back pain it is imperative to get enough sleep.

It is also important to change mattress or buy good quality. When choosing a mattress, people must choose a firm or medium firm mattress so that it can support spine while sleeping.

Students must adopt correct sleeping position.  It is recommended to put a pillow under knees when people are lying on their back or a pillow between legs if they are sleeping on side.

Back pain take dangerous shape. Candidates must observe and develop good habits while getting in and out of bed. They support with hands, bend knees and lie down/get up on their side when they get in and out of bed.

Stretching is helpful for all, with or without back pain. Doctors says that tight muscles in the back, legs, buttock, and around the spine can limit motion of people and worsen their back pain.

Tips to evade back pain while studying for exams:

o   Recognise when you are slouching and correct posture.

o   Candidate’s head should be in an upright position.

o   Always sit in supportive chair which will take pressure away from the lower back and make it easier to sit in front of desk for lengthy periods.

o   Some specialists recommend that it is possible work on a PC for longer duration instead of a laptop. The monitor should be at least an arm length away.

o   Every 20-40 minutes, it is necessary to take breaks. Go for a small walk, get fresh air and stretch.

o   Perform shoulder shrugs and rolls to reduce tension in the shoulder blade and neck muscles.

o   Students must have correct posture.

In stressful student life, these guidelines are helpful to students to get relief from back pain and aspirants can focus more on studies and touch the height of success. 

Excel presentation skills in academics or corporate level

It is a major problem normally faced by experts or students to give fabulous presentation to be applauded by evaluators. Some people may experience anxiety while delivering presentation as audience may be familiar or there are many strangers also.

Below are some effective strategies suggested which will help candidates to deliver influential presentation: 

Experts or professionals who have give presentation for their projects must have power voice. Numerous research reports have designated that in order to attract viewers, candidates must have an amazing expression in their deliberations. It is also important while giving presentation that candidates must rate the speech. It means whether they are going fast or slow while speaking. Ideally, they should speak almost 20 per cent slower than normal rate of speech when addressing a group of people. It is said that talking in slow speed is better for people attending the seminar. It is easier for others to comprehend the message to which presenter is conveying. 

 Presenters must know their audience and understand its viewpoint. 

Before delivering presentation, it is a good practice to rehearse alone.

It is important to show passion to audience to persuade them.

Candidates must start in powerful way so that audience may take interest and appreciate the presentation. 

While delivering presentation, it is significant to make good eye contact.

Another significant factor in addressing people or giving presentation is hand gestures. Professionals giving presentation may get implausible advantage over others when they use their hand gestures. Research indicates that presenters must look energetic, impactful, and credible when they use hand gestures. 

Next factor for impressive presentation is body posture. 

While delivering presentation, one must ensure that presentation has major points which can further be elaborated. To perform it effectively, candidates must practice their presentation at least once or twice. It is well known fact that the practice gives them better ideas and they end up presenting in a 'story-telling' format instead of the usual rhetoric. It is also recommended that they must focus on the closure. The end should only be a summary of all the main points discussed. 

If presenter is a businessperson, it is highly important because he/she has limited time to present lots of things. Keeping room for a quick summary is an effectual strategy. 

Business dressing is also vital for good presentation of business projects. It is suggested to keep the colours in mind. Selection of neutral colours is good for persuading audience. 

In brief, good presentation should be concise, robust to magnetize the audience. Presentation should be designed in such a way that audiences respond actively and give a round of applause at the end.