Yoga is frequently studied for its potential to relieve chronic low back pain, a condition that in 2020 affected 619 million people globally. Moreover, severe back pain can trigger conditions like arthritis, herniated discs, spinal stenosis, and infections. However, an Italian research team specializing in rehabilitative medicine has made an interesting discovery on yoga's positive impact on lower back pain.

What Was The Research About?

Yoga Showed Reduction In Pain

Yoga poses included in the study, such as Downward-Facing Dog, Pigeon Pose, Child’s Pose, and Cobra Pose, were held for five breaths each. Dr. Alessandro de Sire, one of the study authors, highlighted that these poses can relax muscles and improve mobility. Jivana Heyman, a yoga therapist, added that hip flexion poses help increase the range of motion without overly engaging the lower back.

This study adds to growing evidence supporting yoga as a viable treatment for low back pain. For those interested in starting yoga, experts recommend seeking classes like "Gentle Yoga" or "Accessible Yoga," where instructors can adapt poses to individual needs.

While more research is needed, this study highlights yoga as a valuable addition to managing low back pain, combining physical relief with stress reduction and nervous system regulation.

Yoga Is The Oldest Form Of Exercise

Yoga is the oldest form of exercise and traces its roots back to ancient India. The word "yoga" comes from the Sanskrit word "yuj," which means "to yoke" or "to bind." Interestingly, yoga incorporates physical postures (asanas), breathing techniques (pranayama), and meditation together. While spirituality lists various benefits of yoga, scientific research into it is still at a preliminary stage. However, numerous studies have indicated that it has a significant positive impact on a person's physical and mental health.

Yoga offers diverse benefits, enhancing physical, mental, and emotional well-being. It improves flexibility and joint health, particularly in older adults, while strength-building styles target both upper and lower limbs. Yoga reduces stress through physical practice, meditation, and breathwork, and research supports its effectiveness in alleviating symptoms of depression and anxiety. Practices like Yoga Nidra are particularly beneficial for anxiety relief.

For individuals with chronic pain, yoga improves quality of life and promotes long-term health benefits. Pranayama (yogic breathing) enhances cardiovascular function and strengthens the immune system by reducing inflammation. Yoga supports better sleep, fosters positive body image, and boosts self-esteem, especially in adolescents and young adults. Regular practice improves brain function, posture, and body awareness, counteracting the effects of poor posture and burnout. By promoting mental calm and resilience, yoga provides a holistic approach to maintaining health and well-being.

Chronic pelvic pain in adulthood may have warning signs that appear much earlier in life. A new study suggested that reproductive and gynecological health problems during adolescence could identify people at higher risk years before chronic pain develops.

The study, carried by The Lancet Regional Health – Americas, analysed health data of nearly half a million people in Ontario, Canada, following them from adolescence into adulthood.

The researchers found that after 10 years into adulthood, chronic pelvic pain affected 28% of people who had sought healthcare for gynecological or reproductive health problems during their teenage years, compared to about 15% among those without such health issues during adolescence.

In a nutshell, the rate of chronic pelvic pain was 41% higher among people who had earlier gynecological or clinical visits due to reproductive issues.

Findings Just Not Restricted To Pelvic Pain

Also read: High BP in Pregnancy Linked to 42,000 Maternal Deaths, 500,000+ Stillbirths, Newborn Deaths: WHO

The researchers used population-based health data held by ICES and followed people from adolescence into adulthood. The analysis also considered other health problems and healthcare use during adolescence.

The findings also indicated that teenagers who had sought care for gynecological or reproductive problems were also more likely to have gastrointestinal problems, mental health conditions and chronic pain in other parts of the body.

“We asked a simple question: Were there signs, years earlier, that someone was on a path toward chronic pelvic pain? This study shows that indeed, the gap between those affected by CPP was already visible early in adulthood and grew over time,” said lead author Shay Freger, a PhD candidate in McMaster University's Department of Obstetrics and Gynecology.

What Is Chronic Pelvic Pain?

Also read: Childhood Fitness Linked To Lower Risk Of Depression In Adulthood: 30-Year Study

Chronic pelvic pain refers to persistent pain in the lower abdomen or pelvic region that can continue for months or years.

It can affect everyday life, education, work, relationships and mental health. Researchers also identified that pelvic and menstrual symptoms during adolescence can sometimes be dismissed as a normal part of growing up, even when the pain is severe or persistent. This could discourage a person to seek medical help.

The findings suggest that these symptoms could offer doctors and healthcare experts a key opportunity to identify patterns of certain health conditions earlier in life.

“What is important about this study is that the warning signs were not limited to reproductive health alone,” said Mathew Leonardi, senior author and associate professor in McMaster’s Department of Obstetrics and Gynecology.

“It suggests that adolescent menstrual and pelvic health may be part of a broader health picture that deserves earlier attention and more integrated care.”

Not A Cause-And-Effect Relationship

The study just noticed an association, but it does not establish that adolescent gynecological or reproductive problems are the direct reasons behind chronic pelvic pain decades later in life.

Instead, the researchers say the findings indicate that healthcare providers may already be seeing patterns during adolescence that could be linked with greater vulnerability to chronic pain and other disorders in adulthood.

The researchers also said that recognising these patterns earlier could help shift pelvic pain care from treating to identifying and addressing problems before they become persistent.

As pollution season creeps back in Delhi, N95 masks outdoors and air purifiers are once again most likely to become the primary go-to protective measures for the public.

Both are known to lower exposure to harmful particles significantly, but neither can completely nullify the health risks of polluted air. So before you invest in an air purifier or buy a dozen N95 masks, understand how much you will be protected as you step out during smog everyday.

How Much Protection Does An N95 Mask Offer?

Also read: Delhi Pollution: What Are The Different Types Of Anti-Pollution Masks?

A properly fitted N95 respirator can filter at least 95% of airborne particles under standard environment. That makes it substantially more protective against fine particulate matter like PM2.5 than regular surgical or cloth masks.

But just wearing an N95 does not mean you are breathing toxins-free air. Its effectiveness depends heavily on fit. Gaps around the nose, cheeks or chin can let polluted air to bypass the filter.

An N95 also does not protect equally against every pollutant. It is designed primarily to filter particles, not gases like nitrogen dioxide or ozone. So if you spend most of your time outdoors during severe pollution, wear a well-fitted, certified respirator to reduce exposure.

Protection from PM2.5 is key as these particles are small enough to seep deep into your lungs and, in some circumstances, even cross over to enter the bloodstream. Long-term exposure to PM2.5 has been associated with cardiovascular disease, respiratory disease and other serious health problems.

Is An Indoor Air Purifier Enough To Tackle Outdoor Pollution?

The effectiveness of an air purifier depends significantly on the purifier, the size of the room and how it is used. A purifier equipped with a HEPA filter can remove fine particles from indoor air. When outdoor PM2.5 levels are high and polluted air enters homes through windows, doors and ventilation systems, this could be one of the best ways to protect yourself.

However, simply switching on a purifier in a large room does not guarantee clean air. The purifier needs to have sufficient clean air delivery rate (CADR) for the size of the room.

Keeping doors and windows closed during periods of extreme outdoor pollution can also help reduce the amount of polluted air entering. Filters need to be replaced according to the manufacturer's recommendations because a heavily loaded filter can reduce performance.

Also read: Delhi Air Pollution Is Back: What Days Of Poor AQI Can Do to Your Lungs

One of the limitations is that HEPA filtration primarily addresses particles. A purifier needs additional technologies, like an activated-carbon filter, to reduce some gaseous pollutants, and even then it cannot remove every pollutant completely.

For Delhi's pollution season, these two measures address different exposure issues. N95 masks help reduce inhalation of polluted particles while outdoors. Air purifiers help lower indoor concentrations of particulate matter. Using both can therefore provide greater protection than relying on either measure alone.

People with asthma, COPD, heart disease or other respiratory and cardiovascular conditions, as well as children and older adults, can be more vulnerable to the effects of air pollution.

Even healthy people can experience symptoms like coughing, throat irritation, wheezing, eye irritation and breathing discomfort when pollution levels rise.

Dry eyes are common among people who spend long hours on screens, and lubricating eye drops are often used for relief. But using the wrong drops, keeping an opened bottle for too long or even sharing eye drops can create problems.

Estimates suggest that up to 50% of adults experience dry-eye symptoms, making artificial tears a common part of self-care. But persistent symptoms should not simply be treated indefinitely without identifying the underlying cause.

So, how often can you use eye drops, and what should you keep in mind?

We spoke to Dr. Ritika Sachdev, Director at Centre for Sight, New Delhi, to understand the common mistakes people make while using eye drops.

Eye Drops For Dry Eyes: When Should You See A Doctor?

Dr. Ritika said persistent or bothersome dry eye symptoms should be assessed by a doctor because dryness can have several causes.

These may include:

• Eyelid inflammation
• Allergies
• Contact lens use
• Makeup
• Incorrect spectacle power causing eye strain

“Sometimes even not wearing your right spectacle power contributes to eye strain which can be misread as dry eye,” she said.

Lubricating drops can help support dry eyes, but prolonged use should be discussed with an eye specialist.

Using Eye Drops For Long? Check For Preservatives

Also read: Eye Drop Recall: Nearly 750,000 Products Pulled Over Sterility Concerns in US

Several eye-drop products have been recalled in the US in recent years over contamination and other safety concerns. This makes proper storage, handling and hygiene particularly important when using eye drops.

Dr. Ritika cautioned that some eye drops contain preservatives that may worsen dryness when used for a long time.

“Many of the eye drops have preservatives which if used over a long period of time actually cause more dry eye,” she said.

According to her, preservative-free drops or those with very mild preservatives may be preferable for people who need regular use.

Don't Keep An Open Eye Drop Bottle Forever

"Once opened, an eye drop bottle can become contaminated if it is not handled or stored properly," Dr. Ritika said.

The expert advised:

• Note the date when you open the bottle.
• Follow the product's storage instructions.
• Do not let the bottle tip touch your eye.
• Discard the bottle according to the manufacturer's instructions.
• Do not continue using an opened bottle indefinitely.

“Once the bottle is open, it often may get contaminated,” she said. “If it gets contaminated, it is a source of infection.”

Read More: Andrew Huberman’s Sleep Trick: Can Eye Movements Help You Fall Back Asleep?

How Many Eye Drops Should You Use?

More drops do not mean more relief.

“The capacity of the eye is only one drop,” Dr. Ritika said.

Putting two or three drops at once can cause the excess to spill onto the surrounding skin and simply waste the product. One properly administered drop is generally enough at a time, she said.

Avoid Squeezing Your Eyes After Using Drops

Dr. Ritika said people often squeeze their eyes tightly after putting in drops because they think this will keep the medicine inside. But squeezing can push the drop back out.

Instead:

• Gently pull down the lower eyelid.
• Place the drop into the eye.
• Avoid touching the bottle tip to the eye.
• Do not squeeze the eyes tightly immediately afterward.

Why Do Eye Drops Sometimes Reach The Throat?

Some people experience an unpleasant sensation in the throat after using medicated eye drops.

Dr. Ritika explained that tears can travel from the eye through the tear duct to the nose and then the throat.

She suggested gently pressing near the inner corner of the eye for a while after applying the drop to reduce this drainage.

Never Share Your Eye Drops

Sharing eye drops may seem harmless, particularly within families, but Dr. Ritika advised against it.

If the bottle tip accidentally touches an infected eye, the bottle can become contaminated and potentially transmit infection when used by someone else.

“Eye drop is something that is for your personal hygiene and it should therefore be kept by you and used by you,” she said.