Your back muscles play every important role in keeping you upright and balanced. It is very important to train these back muscles especially if you lead a sedentary lifestyle. People who work desk jobs and spend most of their time sitting often lack time to exercise. This leads to them slowly losing the dexterity and flexibility of the back muscles. Maintaining a strong and flexible lower back is crucial for overall well-being. The Harvard Health Publishing explains that stretching your back muscles after a strengthening routine helps prevent soreness and injury, while also improving flexibility and range of motion.

According to World Health Organization (WHO) in 2020 about 619 million people globally were affected by lower back pain, and my 2050 the number is estimated to increase to 843 million people.

Here are some exercises that can help minimize and manage lower back pain through targeted strengthening and stretching.

Glute Bridge

The glute bridge is great for making your butt muscles strong. Strong butt muscles help your lower back and keep your hips steady. If your butt muscles are weak, your back might hurt. To do this, lay on your back with your knees bent and feet flat. Lift your butt up until your body is straight from your shoulders to your knees. Hold it for two seconds, and do it ten to fifteen times.

Bird-Dog

The bird-dog exercise makes your butt and back muscles strong, which helps you stand up straight and lift things safely. It also helps you keep your balance. To do it, start on your hands and knees. Lift one arm forward and the opposite leg back at the same time. Hold it for fifteen seconds, and do it five times on each side. Ensuring you maintain balance. Then, return to the starting position and repeat the exercise five times on each side.

Plank

The plank makes your tummy, back, and other core muscles strong. This helps your whole body be stable. It also makes a deep back muscle strong. To do it, lay on your stomach and lift your body up on your forearms and toes. Keep your body straight. Hold it for ten to thirty seconds, and do it five times. If it's too hard, keep your knees on the ground.

Side Plank

The side plank makes muscles around your hips strong, which helps keep them steady. To do it, lay on your side and lift your hip and body straight up, using your forearm and feet to hold you up. Hold it for ten to thirty seconds, and do it five times on each side. If it's too hard, bend your bottom knee and rest it on the ground.

Abdominal Drawing-In Maneuver (ADIM)

The ADIM makes a deep tummy muscle strong, which helps keep your spine steady. Strong tummy muscles help your back and hips. To do it, lay on your back with your knees bent. Pull your bellybutton in towards your spine and hold it for ten seconds. Repeat this exercise ten times, ensuring you maintain a neutral spine throughout the movement.

Abdominal Crunches

Crunches make your tummy muscles strong, which helps your back and hips. A strong tummy helps stop back pain. To do it, lay on your back with your knees bent and feet flat. Lift your head and shoulders off the floor. Do it ten to fifteen times, and don't hurt your neck. A strong core is vital for preventing lower back pain and enhancing overall stability.

Knee-to-Chest Stretches

This stretch helps your lower back muscles relax and stops them from hurting. It also helps you move better. To do it, lay on your back with your legs straight. Pull one knee to your chest and hold it for a few seconds. Do it with the other leg too. This simple stretch is beneficial for improving flexibility and reducing stiffness in the lower back area.

Kneeling Back Stretch

This stretch helps your lower back feel better and stops it from hurting. It's good if you sit a lot. To do it, start on your hands and knees. Round your back, then rock back and try to touch your butt to your heels. Do it ten to fifteen times. This stretch is particularly useful for improving flexibility and reducing stiffness after prolonged periods of sitting or physical activity.

Bacterial vaginosis (BV) is among the most common vaginal conditions and develops when the natural balance of bacteria in the vagina is disrupted. If you have experienced it before, the symptoms are likely familiar: a strong fish-like smell, changes in vaginal discharge, and persistent discomfort. Because BV is usually framed as a condition affecting people with vaginas, it raises an important question many people still ask: can men get bacterial vaginosis too?

What Is Bacterial Vaginosis (BV)?

Bacterial vaginosis occurs when healthy lactobacilli bacteria in the vagina decline, allowing other bacteria, such as Gardnerella, to multiply. This imbalance typically causes thin grey or white discharge with a noticeable fishy odor, which often becomes stronger after sex.

Although BV is not classified as a sexually transmitted infection, it does raise the risk of acquiring STIs and can lead to pregnancy complications, including preterm birth. Diagnosis is made by a healthcare professional, and treatment usually involves antibiotics like metronidazole or clindamycin. Even after treatment, BV is known to return in many cases.

Bacterial Vaginosis Symptoms And Causes

• Vaginal discharge that looks off-white, grey, or slightly green
• A fishy-smelling discharge, especially after intercourse
• Itching or irritation in the vaginal area
• A burning sensation while urinating

Can Men Get Bacterial Vaginosis?

A major study published in The New England Journal of Medicine has challenged long-held beliefs about BV. The research showed that BV can be passed through sexual contact and that treating male partners significantly lowers the chance of the infection coming back. These findings have already influenced medical guidelines in the United States, ending years of treating BV as a condition affecting only women, despite frequent recurrence.

The study suggests that persistent BV was not due to poor treatment adherence but rather incorrect assumptions about transmission. While BV is not a traditional STI caused by a single organism, it does spread through sex and thrives when the vaginal environment is disturbed. This has highlighted the limitations of strict STI definitions and the consequences of excluding partner treatment.

For both patients and clinicians, this shift matters. It reframes BV as a shared health concern rather than a problem limited to the vagina, helping reduce stigma and improve outcomes. It also exposes how narrow thinking in women’s health delayed better research, treatment strategies, and shared responsibility.

Bacterial Vaginosis: What Causes Similar Symptoms In Men?

Men cannot develop BV itself, but they can experience symptoms that resemble it, such as itching, unusual discharge, or unpleasant odors. Several conditions may be responsible.

Thrush

STIs

Several sexually transmitted infections caused by bacteria can mimic BV-like symptoms in men. These include:

• Gonorrhea
• Chlamydia
• Trichomoniasis
• Genital herpes
• Human immunodeficiency virus (HIV)

STIs are typically spread through unprotected sexual contact.

Urinary Tract Infection

Although UTIs are more commonly associated with women, men can develop them too. This happens when bacteria multiply in the bladder or urinary tract. Symptoms may include:

• Inflammation
• Pain or burning during urination
• Blood in the urine

UTIs often occur when Escherichia coli bacteria enter the urinary tract through the urethra and move upward.

Balanitis

Balanitis refers to inflammation of the skin at the tip of the penis. It is more common in men who are uncircumcised and may make it difficult to retract the foreskin due to swelling. Possible causes include:

• Overwashing or poor hygiene
• Use of scented or irritating products
• Sexually transmitted infections
• Reactive arthritis
• Poorly controlled diabetes

People can end up in hospital if they take too much vitamin D, doctors have warned. Health experts say excessive intake can be harmful, with cases of hypervitaminosis D rising and linked to a range of serious health problems. Women, children, and people with existing illnesses are considered more vulnerable to the condition.

Doctors Warn Vitamin D Overdose Can Lead To Hospitalisation

The warning follows the case of a middle-aged man in the UK who was admitted to hospital after first visiting his family doctor. He complained of persistent vomiting, nausea, chest pain, leg cramps, ringing in his ears, dry mouth, intense thirst, diarrhoea, and unexplained weight loss.

His symptoms had lasted for nearly three months and began after he started seeing a nutritional therapist who recommended multiple vitamin and dietary supplements.

The patient already had several underlying health conditions, including tuberculosis, an inner ear tumour that had caused hearing loss in one ear, a build-up of fluid in the brain, bacterial meningitis, and chronic sinusitis.

What Is Hypervitaminosis D?

Vitamin D toxicity, also known as hypervitaminosis D, occurs when vitamin D levels build up excessively in the body. It is uncommon and usually results from taking doses that exceed medical advice, either through high-strength prescription vitamin D or excessive use of over-the-counter supplements taken without guidance.

Daily Intake Exceeded Recommended Vitamin D Levels

Doctors found that he had been taking more than 20 over-the-counter supplements every day. Together, they contained more than 80 times the recommended daily amount of vitamin D. He was consuming around 50,000 micrograms daily, despite the advised dose being just 600 micrograms. The mix of supplements also included excessive vitamin B9 and omega-3, alongside other vitamins, minerals, nutrients, and probiotics.

Although he stopped taking the supplements once symptoms appeared, his condition did not improve. Blood tests later showed his vitamin D levels were seven times higher than what is considered healthy. He also had dangerously high calcium levels and slightly raised magnesium levels.

Doctors found that his kidneys were not functioning properly, though scans ruled out cancer.

Patient Treated In Hospital For Eight Days With Fluids And Medication

The man remained in hospital for eight days, where he was treated with intravenous fluids to flush excess substances from his body. He was also given medications typically used to strengthen bones and reduce calcium levels in the blood.

Two months after leaving hospital, his calcium levels had returned to normal, but his vitamin D levels were still above the healthy range. NHS advises sticking to recommended vitamin D doses, especially in winter

Vitamin D can be obtained naturally from sunlight, oily fish, and wild mushrooms. The NHS advises people to follow recommended doses, particularly during autumn and winter when sunlight exposure is limited. It recommends that everyone over the age of one consider taking a daily supplement of 10 micrograms, or 400 IU, from October to March.

Hypervitaminosis D Is Rising Globally

Researchers involved in the case said there is a growing global trend of hypervitaminosis D, a condition marked by unusually high vitamin D levels in the blood. Symptoms can last for several weeks.

The researchers noted that symptoms vary widely and can include drowsiness, confusion, apathy, psychosis, depression, stupor, coma, loss of appetite, chest pain, vomiting, constipation, stomach ulcers, pancreatitis, high blood pressure, irregular heart rhythms, and kidney problems. Inflammatory eye disease, joint stiffness, hearing loss, and deafness have also been reported.

While the condition remains relatively rare, experts stress that it is possible to overdose on vitamin D. They warned that supplements often seen as harmless can become toxic when taken in unsafe amounts or combined improperly. The findings were published in the journal BMJ Case Reports.

Anyone who takes aspirin daily is being warned that the medication can cause serious side effects, and for many people, the risks may outweigh the benefits. First developed in the 1890s and commonly sold as an over-the-counter painkiller, aspirin was prescribed for years as a preventive treatment for heart disease.

Taking Aspirin Every Day Long Term Can Be Dangerous

According to MailOnline, more than two million people in the UK take aspirin every day to protect their heart. The drug works as a blood thinner, helping to reduce the risk of heart attacks and strokes. However, newer research suggests that aspirin offers little benefit for people who do not already have heart or circulation-related conditions.

More serious side effects that require immediate medical attention include coughing up blood, blood in the stool or urine, yellowing of the skin or eyes which may signal liver problems, painful joints linked to high uric acid levels, and swelling of the hands or feet caused by fluid retention.

Aspirin can also lead to stomach ulcers, and some people may develop allergic reactions. The Mail reports that during the early 2000s, when aspirin use was at its peak, the drug may have contributed to around 7,000 deaths a year in the UK. There are also concerns that it could increase the risk of bleeding in the brain.

In 2021, official guidelines were updated to say that people should only take daily aspirin if advised by a doctor. In 2023, GPs were instructed not to routinely prescribe aspirin to patients who have never had a heart attack.

Aspirin: NHS Recommendations

The NHS still recommends daily aspirin for people who have previously had a heart attack or stroke. Anyone who has been advised by a doctor to take aspirin should not stop without seeking medical guidance.

A 2019 study by the UK’s National Heart and Lung Institute found that daily aspirin provides only limited benefit for people without underlying heart disease, while significantly increasing the risk of serious internal bleeding.

Professor Malcolm Finlay, a consultant cardiologist at Barts Heart Centre in central London, told the Mail: “For patients who have suffered a heart attack or stroke, there is still a strong case for taking daily aspirin. But for everyone else, the benefit is very small.”

He added that aspirin’s side effects should not be underestimated. “You could have a bleed in the stomach, which can cause several days of severe pain. If bleeding occurs in the brain, it can be life-threatening,” he said.

Professor Finlay also revealed that he personally experienced a major stomach bleed while taking aspirin for a back injury.

Doctors who prescribe aspirin often also prescribe medications such as omeprazole or lansoprazole to help protect the stomach. However, Prof Finlay warned that these drugs should not be used long term either. He said this is why the NHS no longer recommends routine aspirin use, adding that there are now better cardiovascular treatments available that do not carry the same risks.

Aspirin Common Side Effects

These affect more than one in 100 people. The NHS advises taking aspirin with food to help reduce stomach-related issues.

• Indigestion and stomach pain: This is the most common complaint.
• Bleeding more easily: People may notice more frequent nosebleeds, bruising, or cuts that take longer to stop bleeding.
• Nausea or vomiting: Feeling sick or being sick after taking aspirin.

Aspirin Serious Side Effects

• Signs of internal bleeding: Coughing up blood or noticing blood in urine, vomit, or stools, which may appear black or tar-like.
• Liver problems: Yellowing of the skin or the whites of the eyes.
• Joint pain: Especially in the hands or feet, which may indicate high uric acid levels and possible gout.
• Swollen hands or feet: This may be a sign of fluid retention.

Immediate Emergency Symptoms

Call 999 or go to A&E immediately if you experience:

• Anaphylaxis (severe allergic reaction): Swelling of the lips, mouth, throat, or tongue, difficulty breathing, or a widespread itchy or blistering rash.
• Severe wheezing: Particularly in people with asthma, as aspirin can trigger serious attacks.

NHS Important Safety Warning

Under 16s: The NHS strongly advises against giving aspirin to children under 16 unless prescribed by a doctor, due to the risk of Reye’s syndrome, a rare but life-threatening condition that causes severe liver and brain damage.