Monday, August 8, 2011

PHYSICAL THERAPY: For LOw Back Pain

Low back pain is the most common diagnosis seen in many physical therapy clinics, and it affects nearly 85-90% of Americans at one time or another. It is the second leading cause of visits to a doctor, after the common cold. Low back pain is also the leading cause of lost time at work, and billions of dollars are spent each year diagnosing and treating low back pain. 

What Exactly Is the Low Back
The low back, or lumbar spine, consists of five bones, or vertebrae, stacked upon one another. Between the bones are soft, spongy shock absorbers called intervertebral discs. The spinal cord and nerves are protected by these bones. Multiple ligaments and muscular attachments provide stability and mobility to the lumbar spine.

What Causes Low Back Pain
The three most common causes of low back pain are poor sitting posture, frequent forward bending, and lifting heavy items.
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Although trauma may be a cause of low back pain, most often there is no apparent reason for the onset of symptoms. Thus, it is thought that repetitive strain on the structures around the lumbar spine is the main cause of low back pain.
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When to Seek Help
Remember, low back pain can be a serious problem and it is highly recommended to consult a physician, physical therapist or other qualified health care provider if low back symptoms are present and are significantly limiting function and mobility. Also, there are a few signs and symptoms that require immediate medical attention. These include, but are not limited to:

Loss of muscular control. If sudden loss of muscular control in the hip, thigh, calf, shin, or toes occurs, an immediate referral to a physician is warranted. If you are not able to lift your leg to walk, rise from a chair, or walk up stairs, you may have a serious problem that needs medical attention.
Loss of bowel or bladder function. If structures in the low back are compressing the spinal cord or nerves that control bowel and bladder function, loss of bowel or bladder control may occur. Most often, the primary symptom is inability to urinate. If this occurs with onset of low back pain, it should be considered a medical emergency and immediate medical attention is required.
History of cancer or metastatic disease. Although rare, it is always a good idea to see a physician if you have a recent onset of low back pain and a history of cancer. Simple tests can be performed to rule out metastatic disease and proper treatment can be initiated.
Recent significant trauma. Although rare, low back pain can be brought on by trauma such as falls or motor vehicle accidents. If significant trauma has taken place and caused acute low back pain, a visit to a physician to rule out a fracture is required before initiating treatment.

Where is Low Back Pain Felt
Symptom location may also be helpful to identify the cause of the problem and to start self-management of low back pain. The most common symptoms coming from the lumbar spine can be found here.

What to do When Low Back Pain Occurs
If you are currently experiencing low back pain, one or two days of rest is indicated. After this short time period, gentle self-care exercises should be started to restore mobility and decrease pain. Some basic exercises to try can be found here. Since poor posture is a major cause of low back pain, maintaining proper posture is important. Use a small pillow or towel roll to support the spine while sitting. Remember, if pain prevents you from exercising or if pain persists for more than 2-3 weeks, a visit to a physician, physical therapist, or other health care provider is necessary.

What to Expect from Physical Therapy
When low back pain is persistent or interferes with normal activities, a visit to a physical therapist may be necessary. When you go to a physical therapist, he or she will perform an initial evaluation on the first visit. Be prepared to move around quite a bit, so be sure to wear comfortable clothing and make sure that your low back is accessible.

An initial evaluation will consist of several different parts. First, a history about your present problem will be taken. Be prepared to discuss your symptoms and what activities or positions make your symptoms better or worse. Some special questions will be asked to help the therapist determine the nature of your problem and to discover anything that needs immediate medical attention.

The physical therapist will also take measurements of how you are moving. This may include measurements of your range of motion and strength. A postural assessment will also be included in the initial evaluation. From the results of the evaluation, a specific treatment plan will be devised and started. It is important to remember to be an active participant in your treatment and ask questions if you are unsure of what to do.

Stay Calm
When an acute episode of low back pain strikes, don't panic. Most studies indicate that acute low back pain is short lived and most symptoms resolve spontaneously in a few short weeks. With that in mind, low back pain, although short lived, tends to be episodic in nature. Many times, people have multiple episodes of low back pain during their lifetimes. Recurrent episodes tend to get progressively worse with the passage of time. Therefore, it is important to not only treat the symptoms of low back pain, but also to have a strategy to prevent future low back problems.
One of the most important times to care for your low back is when you have no symptoms. By maintaining proper posture and appropriate strength and mobility in the spine, episodes of low back pain may be avoided completely.
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source:about.com 

Wednesday, September 8, 2010

Ten Tips To Success in College

1. Take Notes Effectively

A good set of notes can serve you well. Your notes help you remember which concepts your professor stressed and, thus, give you an idea as to what will be covered in the exam. Note taking also helps you concentrate on the lecture.



Before class

* Preview the pertinent chapter in your textbook.
* Review your notes from last class.
* Formulate questions to ask in class.
* Make sure you have plenty of paper and your favourite pen or pencil.

During class

* Listen for and write down main ideas rather than try to record everything.
* Watch for cues from your professor that help you select and organize main ideas.
* Use abbreviations wherever possible.
* Leave space to add missing ideas later.

After class

* Read your notes over and fill in missing details as soon as possible.
* Check a classmate's notes to see if you missed significant details.
* Relate your class notes to notes from your text to get the complete picture.
* Review your notes regularly and test yourself to see how much you can recall.

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2. Learn to Read Actively

Most of the material you have to learn at university is presented in written form. That's why it's so important to know an active reading technique that will enable you to learn and remember what you read.



* Survey: Before you start to read, take a few minutes to skim over the main features of the text: title, headings, introduction, summary, pictures/graphs, margin notes, etc. This will give you an idea of what the chapter or journal article is about and what the big, important ideas are.
* Question: Turn the heading of the section into a question such as "What is .....?" A question helps you read faster and remember better.
* Read: Read the section selectively to answer your question.
* Recall: When you've finished reading the section, look away from the text and summarize the answer as much as possible in your own words (out loud is best). Write a few key words in your notes or in the margin of the text for later review. Go on to the next section of the text, repeating steps 2, 3 and 4.
* Review: When you're ready to stop reading, do a quick review by looking over the main ideas you've just read to see how they fit together. Then test yourself to see if you can recall (out loud) the ideas from memory. Review again in a week or two.

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3. Learn To Write Effective Term-papers

At University, term papers are very important. Your professors assign them so that they can see how well you understand the material and how effectively you can discuss the pertinent issues. Your goal is to use your papers to convince your professor you deserve the mark you want.



Prepare

* Make sure you understand what the assignment requires you to do.
* If you have a choice of topics, choose one that interests you.
* If you have no choice and find you don't like the topic assigned to you, ask your professor if you can approach the topic from an angle that appeals to you.
* Start your research early: schedule your time so that you have enough time for researching, composing, and revising.

Compose

* Plan your paper: establish a thesis and select main ideas and supporting ideas.
* Write a rough draft quickly, focusing on ideas and not worrying about grammar and spelling.
* Set your paper aside for a while so that you can return to it with a fresh outlook.

Revise

* Revise in response to any new ideas you may have, making sure your ideas are clear and well organized.
* Ask a classmate, friend or family member to read your text to see if your ideas are clear to someone else.
* Revise in light of the feedback you receive.
* Finally, proofread your text for errors in grammar, spelling, punctuation and so forth.

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4. Plan for Great Oral Presentations



If you are like most people, you feel anxious about making oral presentations. With a few strategies and a bit of practice, however, you can gain the confidence you need to make a great presentation.

Before

* Organize your talk with a few main points and use them as prompts.
* Prepare an introduction (an anecdote, a question or some other device) that will immediately get your audience's attention.
* Practice your talk in front of a mirror and/or before a few friends.
* Time yourself to make sure you keep within the time limit.
* Do not memorize or read your text.

During

* Overcome nervousness by
o -telling yourself it's okay to be nervous,
o -taking a few deep breaths before you begin to speak,
o -establishing eye contact with a friend or looking just over the heads of those in the back row.
* Speak clearly and not too quickly.
* Begin by telling your audience what your talk is about and identifying the main points.
* Summarize your main points at the end of your talk.

After

* Invite the audience to ask questions.
* If you can't answer a question, don't bluff; tell the audience that you will find out.
* Distribute handouts after, not before, your talk unless you want your audience to use them as guides.

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5. Use Smart Test-Taking Strategies

Exams can be stressful situations where you're being evaluated and have to perform under a time limit. The key to managing the stress and performing well is to be a smart test-taker.



* Learn as you go. Don't leave your studying until the night before the test. Spend time each week reviewing your class notes and readings. Try to connect the important ideas into themes or "a big picture." Then test yourself by trying to answer questions or do the problems the teacher might ask on this material.
* Practice the exam activity before an exam. Be sure you know what you will have to DO on the exam: answer questions on content details, write essays, solve problems, apply theory to cases, etc. Then prepare for the exam by practising this activity so that you can do it confidently without referring to your notes or text book.
* Use your time well on the exam. Before starting your exam, look over all the questions quickly. Do a "memory dump" by jotting down by each question key words, ideas, formulas, etc. that you'll need for the answer. As well, mark the questions that seem easiest for you. Make a time plan by allocating the same percentage of time to each question as its worth in marks. Then, start with the easiest questions to build your confidence, and respect your time plan throughout to make sure that you have time to attempt every question.

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6. Manage Your Study Time

As a student at University of Ghana, your schedule is likely a hectic one. Besides attending classes, doing homework and studying for tests and exams, you might also be holding down a part-time job, participating in a team sport, and looking after an apartment. You need to manage your time very efficiently if you are to keep up with your studies and finish your assignments on time.



Long Range View

* Take a long range view of the semester so that you know when assignments and exams are due.
* Set up a calendar for the semester, listing important due dates: readings, assignments, tests and so forth.

Week By Week

* List everything you must do for each of your courses; include time for study, review, assignments and tests.
* Establish your priorities and estimate the time you need for each activity.
* Make a schedule for the week; include in it everything on your list.

Remember to...

* Plan ahead.
* Include extra time for major projects.
* Break major tasks down into smaller ones.
* Alternate between a difficult task and an easy one.
* Schedule breaks.
* Reward yourself when you've completed a task.

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7. Balance Your Life



Devoting all of your time to school work may sound like a sure fire way to succeed in your courses, but living only for school can actually lead to burn-out. Conversely, spending too much time on leisure or other activities can lead to major stress (or even failure) when exam time comes. Finding the proper balance between time for school and time for everything else is a crucial step in achieving success.

1. Make a list of all of the roles you play in your life (student, friend, parent, worker, volunteer, athlete, etc.). Some roles will obviously demand more of your time than others. Determine how much time you're willing or able to devote to each role.

2. Strike a healthy balance allowing time for study, rest and play.

3. Schedule time to do things you enjoy.

4. Plan for exams and assignments well ahead of time so you won't be caught doing marathon study sessions and disrupting the balance.

5. Use time management strategies to organize your time.

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8. Set Career Goals

Setting career goals is a crucial step towards success. Career goals are the focus and the reason behind all the hard work you're doing now. When you don't have a sense of what you're moving towards, things can seem pretty pointless. Knowing how a particular assignment relates in the long run to your future career can be the motivation you need to actually do it.

* Ask yourself these questions to help you set your career goals:
o Where do I want to be in 5-10 years time? What do I see myself doing (studying, working)?
o How will my present studies take me there?
o What else do I need to be doing now to get there (volunteer/part-time work)?
o What obstacles might prevent me from achieving this goal?
o What can I be doing to overcome these obstacles?
* Do a self-assessment using the Career Computer Lab.
* Meet with a counsellor or take a workshop to do some career planning.
* Do some vocational testing if you're unsure of what major to be in. Do some research at the Career Resource Centre to see where your major can lead.
* Gain job-search strategies at Career and Placement Services

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9. Deal With Personal Issues

Life has a way of handing us ups and downs when we least expect them. This means that sometimes your life is going to get in the way of your studies. It's important to realize and accept that there will be times when you are just not able to work or study because life issues are demanding more attention. If this happens to you, be ready to seek out resources to help you deal with the situation.

* Recognize when a situation needs to be addressed.
* Deal with situations as they arise; don't let them drag on.
* Don't fool yourself into believing you can handle everything.
* Use the resources available to you:
o Talk to a trusted friend or relative.
o Talk to your doctor, or make an appointment at Health Services.
* Make sure your academic standing doesn't suffer:
o Talk to your professors for possible extensions.
o Consider dropping courses to relieve your workload.
o Determine if you are eligible for medical exemptions.

If...

You need further help, if a situation feels too overwhelming, or if you just want someone to talk to, Counselling and Development's professional counsellors offer safe, friendly, confidential personal counselling. Call or drop into our offices to make an appointment.

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10. Know the System

Success at university is more than just doing well in classes; it's knowing how to work with the system. There are things that you need to know that you won't necessarily be told. And with regards to university regulations, ignorance is not bliss! So be prepared to ask questions and dig a little to find out the information.



Read the University Calendar to find out:

* GPA requirements for your faculty and department.
* The method used to calculate your GPA.
* Deadlines to drop/add courses, pay tuition, apply for graduation.
* The University Writing Skills Requirement.
* Your programme requirements.
* Student Rights and Responsibilities.
* EtcŠ

Use the system (here are suggestions to get you started):

* Go to Financial Aid for information on in-course bursaries, and work-study programmes.
* Meet with an academic advisor to plan your programme of study.
* Get hooked up with a Mentor through the Office of Alumni Affairs.
* Research the requirements for applying to graduate programmes at the Career Resource Centre.



Ask professors, academic advisors, and fellow students if you have further questions.

Edouard,
University of Ghana,
Mensah Sarbah Annex A 113

Sunday, June 6, 2010

HOW I BECAME A WEBSITE DESIGNER


MY DREAM,MY DREAM , OOO YEEEESSSSSS MY DREAM IS ON COURSE

After completing Senior Secondary(now High) school,I was in the house thinking about how I am going to spend the long awaited after-school free period,because the school period brought many days of unrest doing all the best to learn in order to gain admission into the university.Just as I was thinking,I decided to have a look at my dreams in life before deciding on how to spend the after-school free period.As I looked through them,there lies my dream to be a professional web designer.I was pondering on the time on branch into that field when I heard a cry of my younger brother.I decided to despise him because I knew he was troublesome,but his cry became louder and louder so I gave in.Asking him what was the problem,he said that someone has collected a graphic from him.He showed me the dierction to get that person.Luckily,I found the person and collected the graphic from him.On taking hold of the graphic,I started glancing through.In the middle page I saw a school named MVBITC.Under the name of the school is the statement "Offering Free ICT School For African Youth". When I read this,I decided to call the contact number below it to confirm.Yes its absolutely free the recipient replied.
My dream, my dream oo yeeessssss my dream is on course!!! I shouted


This is just the beginning of my success story.

Saturday, March 27, 2010

BENEFITS OF BREASTFEEDING


FOR THE CHILD
Breast-feeding establishes a bonding between the infant and the mother that makes for the psychological and the emotional development of the child,which is very important.

Breast milk provides essential nutrients and calories in the amounts and proportions that are just right for the human baby and at the right temperature.Good nutrition enhances this.

It is easily digested and so there is minimum stress to the digestive system of the young infant.

It aids the growth of protective and beneficial bacteria in the gut,which is important for the production of vitamin K (an anti-bleeding nutrient) among other things.

Breast milk contains protective substances against various infections so there is a general reduction in the illness and hospital admissions for the breast-fed baby.In particular,diarrhoea,chest and ear infections are greatly reduced.

Allergy problems are also reduced.Breast milk contains specific substances that are very important for brain development and hence enhances intelligence.

It has also been connected with reduced incidences of diabetes and cholesterol blood vessel problems later in life.

FOR THE MOTHER
There is a general sense of satisfaction and the feeling of fulfillment of motherhood a woman derives from breast-feeding her child is irreplaceable!

Breast-feeding aids the involution of the womb after delivery as well as offer some contraception against early pregnancy after delivery thereby aiding child spacing.

Breast-feeding has also been connected with reduced incidences of breast cancer and osteoporosis(a condition in which the bone becomes weakened due to loss of its mineral content) during menopause.

FOR THE FAMILY
It is cheap and does not involve much labour.It is ready-made and ready to serve from its own natural container without the stress!No need to buy bottles,sterilising units and the expensive infant formula.

It is environmentally friendly,no litter!.

Motherhood is a thing of pride and it is meant to be enjoyed-make sure you are not left out.




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Wednesday, March 24, 2010

TEXT MESSAGING-A new threat to our Society



A new threat has been born into our society.Suprisingly,it is text-messaging.It has become a worm eating gradually into the fibres of our society.The importance of text messaging cannot be overestimated.Despite its usefulness,it has become of the main contributor of our social problems.

The recent poor performance of students in the English language at the various levels of education has been mainly attributed to text-messaging as the new culprit."One should have look at what text-messaging is doing to our student's English language performances" said an educationist.If care is not taken 9in a few years time,we will have trouble understanding each other.Most students have their own mobile phones and they use abbreviated phonetic language to communicate.'29nyt' for instance,means tonight and 'alyf' is alive.

More importantly,the negative impact of text messaging on the human health cannot be downplayed.According to Reuters,the British Association of Dermatologists has warned of a rash occurring on people's fingers caused by an allergic reaction from the nickel surface commonly found on mobile devices' exteriors and metal menu buttons.

Another dangerous potential of text messaging is the use by drivers when driving.This makes them lose focus leading to road accidents and road irregularities.Investigations into a train accident revealed that the driver had sent a message on his phone seconds before the accident.Pedestrians,text-messaging on the road has also become increasingly common.

Text messaging is the new culprit in the society, yet there no such restrictions on text5-messaging. Whether the society is searching for solutions to this new threat is a question for tomorrow.