पाठ दुखण्याचे कारण पोट दुखी असू शकते. पाठ वारंवार त्रास देत असल्यास त्याची कारणे खालील असू शकतात.
१. शरीरातील कुठेतरी संक्रमण पाठीच्या आसपास जसे पोटात इत्यादी.(अपचन ॲसिडिटी गॅस )
२. शरीरातील व्हिटॅमिन B, D ची कमतरता.
३. हाडांची घनता कमी झाल्यास वयानुसार
४. बसण्याची चुकीची पद्धत जसे फिरती खुर्चीचा जास्त उपयोग त्यामुळे पाठीत आलेला बाक
५. जास्त वेळ बसून राहणे. अंगाचा स्थूलपणा

आपल्याला हातातील पायातील स्नायुं विषयी माहिती असेल. पण पोटाच्या आतून देखील स्नायूंनी पोट आणि मांडीच्या हाड हे जुळलेले असते. त्या आसपासच्या स्नायूंना आपण खूप कमी जाणतो आणि नेमके त्यांचा कमकुवत पणामुके पाठदुखी होते. आपल्याला पाठ दाबून बघावे लागेल की कुठे दुखत आहे. पाठीच्या वरवर दुखत आहे की आतून दुखत आहे. वर वर दुखण्यासाठी शेक व हलकी मालिश हे उपाय करुन बघावे. कारण मिळाले पण करायचे काय हा प्रश्न आपल्यापुढे येतो. समाधान एकच व्यायाम !! पण कसा कुठला आणि कोणता व्यायाम? तर प्रश्नाचे एकच उत्तर ज्या व्यायामाने पाठ दुखणे कमी होईल. सर्वात आधी जर चालायला त्रास होत नसेल तर चालणे हे सर्वात सोपा व्यायाम. दुसरे उठक बैठक जसे जमेल तसे आणि तेवढ्याच प्रमाणात कारणे. जर इतकं करून आराम मिळत असेल तर पूर्ण आठवडा व्यायाम करावा. जर पाठ शेकवून आराम मिळत असेल तर नक्की पोटाच्या आतील स्नायू अकडली आहेत. त्याकरिता आपल्याला डॉक्टर कडून नीट सांगून औषध घ्यावे लागतील. आणि औषधांसोबत आहार महत्त्वाचा आहे. कारण आपले शरीर पूर्ण औषध शोषून घेऊ शकत नाही. त्याला आहारामार्फत आवश्यक पोषण तत्वे द्यावी लागतात. तसेच व्हिटॅमिन D सोबत तेलकट जेवण करणे आवश्यकच , कारण तरच व्हिटॅमिन D३ चांगल्याप्रकारे शरीरात शोषून घेतल्या जाईल .

सर्वसाधारण कमी प्रमाण आणि मध्यम प्रमाणातील पाठदुखी व्यायाम आणि खाणे बदलामुळे कमी होते. पण जसे प्रत्येकाचे शरीर वेगळे असते त्याप्रमाणे त्यांना आपणहून समजून आहार नी व्यायाम करावा. पोटातील स्नायू पाठीतील स्नायू आणि न दिसणारे पोट नी मांडी जोडणारे आतील स्नायू थोडे मजबूत झाल्यानंतर पाठ दुखणे कमी होऊन आराम मिळतो.
आहारामध्ये
१. तिळ
२. मासे
३.बाजरी किंवा ज्वारी
४. कोबी
५. जवस , मटण, इत्यादी
समावेश करावा लागेल. आणि नियमित व्यायाम व खेळ जसे skating हा पण एक महत्त्वाचा भाग आहे ज्यामुळे पाठ पूर्ण पने बरी होऊ शकते. वरील सर्व उपाय हे मी सर्वांसाठीच लिहिले आहे आणि मी सर्व पाठदुखी तून मुक्त झालो आहे. आपल्या सर्वांचे स्वागत आहे माझे ट्रेनिंग प्रोग्राम जॉईन करायला.

रितेश वाकोडे

Fight against laziness. Laziness is reason for bad health, irritation ,High BP & Diabetes.

It requires simple consistency to acquire strength against laziness. Laziness every one loves. Lie down on the bed as mich as possible. Watch tick tok/YouTube shorts / Facebook/ Instagram that’s where the laziness increased. Just sit at peace do nothing. But I am the one who will resolve your difficulties with practicable solution
1. Go for a walk at least in a day do it for At least 21 day to make a habit
2. Sleep by 10 pn no matter what seems immediate can be postponed in early mornings
3. Wake up early from 5 to 7. You can wake up early and drink water then any exercise is required.
4. You can choose any activities for exercising Walking, running, skating swimming, basketball, vollyball, TT, Tennis anything.
5. Your breathing should increase and the intensity depends on individual preference and choices and intensity.

Its a fact that every movement in body releases happy hormone and reduce stress. Every one wants to feel happy and pleased. I guess routine and a mindfulness about remaining active is a key. You make be standing and may be sitting anywhere in office or in School/Colleges and in travel whatever, you can always do simple stretches like extending leg. Lifting body on the toe. Taking all body on one leg and just bending in knee. Lift leg sideways  etc. These kind of time savers are very goof can be done anywhere, when done in repetition will yield good impact. .

That’s it . This is what everybody needs to do and practice everyday and quit laziness. It’s not a golden rule but a simple rule and practicable one.

Ritesh Wakode

One day I was feeling uneasy in my office. I recorded the blood pressure of 188/150. I was stunned. A warning Bell rang in my mind and forced me to follow things that I was neglecting. I also became angry frustrated. I also started frequently losing my temper. I weigh more than my feet can handle. I want to reduce my belly fat . I was in state of absolute panic. I made myself aware of further neglecting myself and my health. I wanted now primarily healthy and regain my physically fit form. I wanted to be happy and fit. I have faced issues like fever, tiredness throat infection more often lately. I then searched for proper daily routine to gain my body fitness. Now I realized that exercise is fuel for my body and soul. More you exercise more flexible and powerful your body becomes. Things your mind senses as impossible becomes possible due to exercising at proper pace. Getting rid of your laziness is primary important thing. If you have busy morning schedule, you have to get up early to make time for morning excercise or a run or a walk.

You have to understand that you have to exercise to remain fit. Maybe a walk everyday no matter what distance. Increase the distance gradually. You have to learn to keep going. No matter when you must walk to remain fit. Walk and run gradually.

Maintaining proper posture while running is really important. And our weight should land on middle of foot or just frontward from middle of foot. Secondly the hand movements should not take away or energy and should make ourselves move forward in easy manner. You have to judge yourself on this.

Third stage is improving our lung capacity, our lung capacity is reduced due to lack of physical activity. Now I realized this after research and study of this. We have 2 litres kg or more capacity against 4.5 litres. We are struggling to maintain our health in 21 st Century so we have to catch up with our body fitness and have to strengthen muscles and bones through proper routine or sports. I have been observing that when I work I feel little stress and when I play early in the morning , and go to work then I feel very energized and active. The mood and stamina enhances. The lethargy goes away. I have found out that more active we are more ready we are to respond and accept changes occurring around. I was feeling very calm and focused as the day goes ahead if I exercise and do some for of activity.I have to say our body does something inside that makes us feel relieved.

Laziness always bumps in while we do tend to regularize our routine. I suggest at least hitting the ground even if you are late that is very important. A single day is very important. Participate in competition once in a while go for 5 km. Run for and walk mix your trials and then slowly move forward with your pace and thats it.!!!. You are a runner!!. Milestone Achieved!!

Ritesh W

akode