NewStats: 3,263,522 , 8,180,427 topics. Date: Friday, 06 June 2025 at 11:00 AM 22s38

You feel that familiar ache, stiffness, or even sharp pain in your back—and suddenly, everything becomes harder. Simple tasks like bending over, standing up, or even sleeping feel uncomfortable.


Back pain is one of the most common health complaints worldwide, yet most people have no idea what to do when it strikes.


Many either ignore it and push through (which can make it worse) or completely stop moving, thinking rest is the answer (which also makes it worse).

So, what SHOULD you do if you already have back pain?

This 5-step recovery plan will help you:

✔ Reduce pain quickly.

✔ Improve mobility and flexibility.

✔ Strengthen your back to prevent future pain.

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Let’s get started.



Step 1: Reduce Inflammation First – Ice, Heat, and Movement
Why It’s Important:
Most back pain starts with inflammation—whether it’s from an injury, muscle strain, or poor posture. Addressing inflammation early can speed up recovery.

What to Do:
🧊 Use Ice (First 24-48 Hours) – Apply an ice pack for 15-20 minutes at a time to reduce swelling and numb pain.

🔥 Switch to Heat (After 48 Hours) – Apply a heat pad or warm towel to increase blood flow and relax muscles.

🚶 Gentle Movement – Avoid staying in one position too long. Light walking or stretching prevents stiffness.

💡 Tip: Never apply ice or heat directly to the skin—use a towel as a barrier.



Step 2: Keep Moving (But Avoid These Mistakes!)
Why It’s Important:
Many people make the mistake of resting too much, thinking that avoiding movement will help. In reality, too much rest weakens your muscles and slows healing.

What to Do:
✔ Continue gentle activity – Short walks, stretching, and light mobility exercises are essential.

✔ Avoid sitting for too long – Get up and move every 30-45 minutes.

✔ Practice good posture – Keep your spine neutral whether sitting, standing, or walking.


🚨 What NOT to Do:

❌ Avoid high-impact activities like jumping, running, or heavy lifting until pain subsides.

❌ Don’t slouch or stay in bed for too long—this stiffens your spine.

💡 Tip: If your pain increases with movement, modify the intensity but don’t stop moving completely.



Step 3: Strengthen Your Core – Your Back’s Best Friend
Why It’s Important:
A strong core is the best long-term protection for your back. Your abdominal and lower back muscles work together to stabilise your spine and prevent future pain.

3 Best Core Exercises for Back Pain Recovery:
🦵 Glute Bridges – Strengthens the lower back, glutes, and core.

🧘 Dead Bug Exercise – Builds core stability with zero spinal strain.

💪 Side Planks (Knee Variation) – Improves oblique strength to posture.

💡 Tip: Start with 10 reps per exercise, focusing on slow, controlled movements.

🚨 What NOT to Do: ❌ Avoid crunches and sit-ups—they put unnecessary strain on your spine.



Step 4: Stretch and Mobilise Your Spine Daily
Why It’s Important:
Tight, stiff muscles pull on your spine, worsening pain. Gentle stretching and mobility work relieve pressure, improve circulation, and restore movement.

3 Essential Stretches for Back Pain Relief:
🧎 Cat-Cow Stretch – Improves spinal mobility and reduces stiffness.

🦶 Seated Forward Fold – Stretches hamstrings and lower back.

🪑 Seated Spinal Twist – Loosens tight back muscles and improves flexibility.

💡 Tip: Hold each stretch for 20-30 seconds and repeat 2-3 times daily.

🚨 What NOT to Do:❌ Avoid aggressive, deep stretches when in pain—stick to gentle movements.



Step 5: Your Back with Smart Daily Habits
Why It’s Important:
Your daily posture, sleep position, and movement patterns can either help or hurt your recovery. Making small changes will speed up healing and prevent future pain.

Back-Friendly Daily Habits:
✔ Sit with – Use a rolled towel or lumbar cushion to your lower back.

✔ Sleep smart – Sleep on your side with a pillow between your knees or on your back with a pillow under your knees.

✔ Lift correctly – Bend at the knees and hips, not the back.

💡 Tip: Keep your computer screen at eye level to avoid hunching forward.

🚨 What NOT to Do:❌ Avoid sleeping on your stomach—it strains your spine.



Final Thoughts
Back pain doesn’t have to control your life. By following these 5 essential steps, you can:

✅ Reduce pain faster with ice, heat, and gentle movement.

✅ Strengthen your core to long-term back health.

✅ Stretch daily to keep your spine flexible.

✅ Build smart daily habits that prevent future issues.

🎁 Want a complete recovery plan?

your FREE Goodbye Back Pain Guide now and get expert-approved exercises, tips, and strategies for a stronger, pain-free back!

Visit out website:[https://www.healthhubsw.co.uk/]

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My experience with this bugs was very rough. I never heard of bugs before. It happen that I started noticing it on my bed. I didn’t pay attention since I’ve never experience it before. They are increasing in number and my gf called my to noticed, had to pay attention this time cos every night we can hardly sleep peacefully.
I tried using sniper flite but all to no avail. Then went to get sniper chemical. I pray the bed and all their eggs but they still appear again after couples of weeks.

I was even thinking of looking for people that fumigate but it’s hard to find them around my location. I bought chemical again and this time I spray all the rooms. Left the house for 2 days and now they’ve disappeared since that time.

I still have my chemical left incase they showed again. It’s my first time hearing about bugs and experiencing it.

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A peer-to-peer financial platform, Paxful, said it recorded a global trade of nearly $3bn in 2021 while Nigerian trade alone was well over $760m in the same year under review, adding that Nigerian s had climbed over the two million mark.

A statement quoted the firm as saying this on the sideline of its seven years anniversary, noting that it recorded 10 million s on its platform since it came into existence in 2015.

The statement also said that in the first half of 2022, trade volume in Nigeria reached nearly $400m, showing that the emerging markets were still hungry for Bitcoin.

The statement read in part, “Globally, nearly $3bn was traded on Paxful in 2021. Narrowing in on Nigeria, trade volume was over $760m last year and Nigerian s have climbed over the two million mark. And despite the global financial crisis, Paxful is seeing that peer-to-peer and interest in Bitcoin is not slowing down. In the first half of 2022, trade volume in Nigeria reached nearly $400M, showing us that the emerging markets are still hungry for Bitcoin. The peer-to-peer finance platform has reached 10 million s as it marks its seventh anniversary. The company was founded in 2015 with a simple mission to advance a truly global economy by building a financial system that serves the 100percent, not just one per cent. Building a strong presence in Africa since its inception, Paxful has played a role in Africa’s trajectory as the leader of the financial revolution”

The statement quoted the Chief Executive Officer and Founder of Paxful, Ray Youssef, as saying that the development was the reason Africa is leading the way.

He said, “While many parts of the developed world are fixated on the speculative activity of Bitcoin, people in Africa are teaching us about its true use cases and the opportunity it presents for greater financial inclusion. We do not want to downplay what is happening in the market and the economic situation globally, but this is an opportunity for companies in the ecosystem to zoom out from the short-term focus and put effort into how and why Bitcoin creates an alternative financial option.”

He added, “Along their journey, Paxful has put financial education at the forefront of their mission, executing several initiatives on the continent. In 2021, they opened the PaxNaija Education Center to empower Nigerians through Bitcoin education, hosted several campus tours and workshops to encourage entrepreneurship, and met with hundreds of community to help increase financial literacy.


“In the same year, Paxful gave a donation to the Human Rights Foundation to fund the Qala Fellowship, a program that aims to find and grow local Nigerian talent, starting with developers, to help them build careers in the Bitcoin space”

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The Christian Association of Nigeria, CAN, has protested the killing of worshippers by gunmen at Saint Francis Catholic Church in Owo, headquarters of Owo Local Government Area of Ondo State.

Scores of Christians were killed at the church during mass.

of the association were armed with placards that read “Stop Persecution of Christians”, “Don’t Play Politics With Our Lives”, “Stop Killing Christians”, and “Address Insecurity in Nigeria Urgently”.



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Others read “Enough of Condolences, We Need Action”, Christians Are Not Happy, We Need Justice”,

Dare-devil gunmen had on Sunday rained terror in the community when they attacked the church which is located in the heart of the town.

The protesters marched to the Palace of Olowo, Oba Gbadegesin Ogunoye, to express their displeasure over the attack.



The state CAN Chairman, Anslem Ologunowa, ed the demonstrators and strongly condemned the attack.

They called the incident barbaric and urged the government to increase security in the state.

Ahead of the presidential primary of the All Progressives Congress (APC) scheduled to hold between June 6th and 8th, the ruling party has disqualified 10 presidential aspirants.


DAILY POST reports that the Chairman of the Presidential Screening Committee and the former National Chairman of APC, Chief John Oyegun disclosed this Friday in Abuja when he submitted the committee’s report to the party.

The aspirants that were disqualified have not been made known yet.

Details later….

Islamic scholar, Sheik Ahmad Gumi, has advised President Muhammadu Buhari to appease the Fulani race before leaving office by May 2023.


Gumi spoke, on Thursday, as a resource person at the ongoing two-day First Interactive Policy Dialogue and Cultural Festival organised by the Miyetti Allah Kautal Hore Socio-Cultural Festival with the theme, “The Future of Fulani Pastoralists in Nigeria.”


The controversial cleric claimed that the Fulani had been wrongly demonised and felt alienated.

He maintained that with dialogue and genuine commitment to peace, those who engaged in kidnapping and banditry which had complicated security situations in both the North-West and North-East part of the country would surrender their arms.

The Islamic scholar particularly tasked the Muhammadu Buhari istration to create the Ministry of Nomadic Affairs to reduce herders-farmers clashes and requested adequate funds, in trillions to match the appeasement of Niger Delta militants with the creation of the Ministry of Niger Delta Affairs be done for the bandits.

“The children that were killing and kidnapping people opened their doors freely to us when we visited because they heard we were there to preach the gospel; all they want is to dialogue. Send them people that they respect to dialogue with them and they will listen by the grace of God and this problem will be resolved," he said.

A presidential aspirant of the All Progressives Congress (APC), Chief Bola Tinubu, has claimed that without his , President Muhammadu Buhari would not have won the 2015 election.


Speaking in Ogun State, Tinubu said, “If not me that led the war from the front, Buhari would not have emerged as the president. He contested first, second and third times, but lost. He even said on television that he won’t contest again.

“But I went to his home in Katsina, I told him you would contest and win, but you won’t joke with the matters of the Yorubas.

“Since he has emerged, I have not been appointed Minister. I didn’t get a contract.


“This time, it’s Yoruba’s turn and in Yoruba land, it’s my tenure.”

Tinubu appealed to the 60 delegates in Ogun to him during the APC primary election.

Recall that President Buhari has appealed to governors of the APC to assist him in picking his successor.

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Russian forces have sustained losses after taking control of most of Severodonetsk amid the ongoing war against Ukraine.


The UK Defence Ministry stated this in a series of tweets on its Twitter on Thursday morning while providing the latest update on the situation in Ukraine.

It tweeted: “Russia has taken control of most of Severodonetsk. The main road into the Severodonetsk pocket likely remains under Ukrainian control but Russia continues to make steady local gains, enabled by a heavy concentration of artillery. This has not been without cost, and Russian forces have sustained losses in the process.

“It is likely Russia will need at least a short tactical pause to re-set for opposed river crossings and subsequent attacks further into Donetsk Oblast, where Ukrainian armed forces have prepared defensive positions.”


Both Russia and Ukraine have been fighting for over three months as of today and many casualties have been recorded as a result of the conflict.

Russia President, President Vladimir Putin, had in February ordered the invasion of Ukraine due to some political differences between both neighbouring nations.

The Nigerian Army (NA) has reacted to speculations of the complicity of its troops in the kidnap incident of Methodist Church of Nigeria Prelate, Samuel Kanu.


A statement on Wednesday by Brig. Gen. Onyema Nwachukwu absolved the military arm of involvement.

The spokesman said while the Army shares the pains of victims of heinous crimes, linking soldiers without investigations “cannot be swallowed hook line and sinker”.

Nwachukwu raised some “pertinent questions” which according to him “are still unanswered”.

“Given, the spate of insecurity in the region, the question would be, was the issue reported to the unit covering the area?”, he quipped.


“Did the Methodist Church take the NA into confidence while negotiating the ransom with the kidnappers?”

The Army said no formal complaint has been received by the unit, adding that it was worrisome that ransom was paid in less than 24 hours.

“Was the ransom paid to troops? These are questions that beg for answers”, Nwachukwu further asked.

The Army disclosed that it was yet to receive any debrief from the Prelate or the Methodist Church.

It said troops deployed at the Forward Operating Base(FOB) Okigwe, Abia State University Uturu and the 14 Brigade got no information about the abduction.


Nwachukwu told the public that deployment is not done with consideration for ethnic affiliation.

“Hence a deployment of troops of Fulani ethnic extraction who as alleged by the Prelate, carried out the dastardly act is not our practice or modus operandi in the NA.”

The Army stressed its zero tolerance for any misconduct and promised to take the weighty allegation seriously by approaching the Prelate and the Methodist Church.

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Some gunmen, on Tuesday, invaded some schools in Onitsha and some parts of the Idemili area of Anambra State, forcing students out of the classrooms over their failure to observe “Biafra Day.”
The gunmen, according to Punch, had also invaded markets and public places to chase people away.



File photo used to illustrate story.

It was gathered that the invaders claimed that people should abandon their businesses and go home in observance of “Biafra Day.”
The South-East region commemorates Biafra Day on every May 30 but this year’s edition coincided with the weekly sit-at-home which was observed on Monday.
This is despite several warnings by the Indigenous People of Biafra to enforcers of the weekly sit-at-home order to desist from such. The sit-at-home was initially announced by the group but later cancelled.
IPOB had on several occasions threatened to deal with enforcers of every Monday sit-at-home but this had continued regardless.
Meanwhile, on Tuesday, residents were already contemplating on the extension of the sit-at-home as some remained indoors while others, who already stepped out, were returning home.
The report added that there were heavy shootings between security agencies and the gunmen in the Idemili area of the state.

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Another video of Kaduna-Abuja train victims in captivity emerged on Monday, with eight of the victims appealing to the Federal Government to listen to the bandits’ demands, with a view to rescue them.


The eight victims consisted of five men and three women guarded by armed masked terrorists.

The terrorist was heard saying;

“We are the people that abducted these people from the Abuja-Kaduna train, so they are appealing to us saying that they wanted to talk to Federal Government and we gave them chance to speak. It is left for you to listen to them or abandon them.”

The abductors of 62 bombed train engers, though, not interested in monetary ransom, had threatened to start killing the victims, if the Federal Government did not negotiate with them.


In the new video that emerged on Monday, a victim, who identified herself as Mariam Abubakar, said her children had fallen sick in captivity.

“I was one of those captured on that train with four of my children and my husband. We are appealing to the Federal Government, our families and everyone that can to please come to our aid. We have been here for 62 days and the unfavourable inhabitable conditions are unimaginable.


“We have been sick. In fact, one of my sons, two of them are even sick at the moment with no medical supplies. So, we are pleading with you to please come to our aid,” she said.

Relatives of the kidnapped victims have made repeated calls for their release, with the Federal Government assuring that steps are being taken to rescue the engers.

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An explosion in Kabba, Kogi State, has thrown residents into confusion.

The incident was said to have occurred opposite Mannajot Petrol Station on Sunday evening, with a yet-to-be-ascertained number of people feared injured.

Details of the blast are still sketchy but a security source linked the bomb explosion to the Islamic State-backed faction of Boko Haram, the Islamic State West Africa Province (ISWAP), formerly known as Jamā'at Ahl as-Sunnah lid-Da'wah wa'l-Jihād.

ISWAP had in April claimed responsibility for an attack on a police station in Adavi Local Government Area of the state.

During the attack, three policemen were killed while the station and two vehicles were burnt.

The latest development comes a few days after about three persons were confirmed dead and many others injured in an explosion that occurred in Kabba.

Saharareporters had reported how military intelligence showed that ISWAP is moving towards the Southern part of Nigeria

https://saharareporters.com/2022/05/29/breaking-bomb-explosion-hits-kogi

The earlier threat to stop feeding the over 60 abducted engers of the Abuja-Kaduna bound train and to start executing the victims has been withdrawn.


The spokesperson of Sheikh Ahmad Gumi, Malam Tukur Mamu, the ‘Dan Iyan Fika, confirmed to DAILY POST that the earlier threat by the abductors of the ill-fated train engers to start killing them had been withdrawn.

Sheikh Ahmad Gumi’s spokesman, who was privileged to open a channel of communication with the terrorists through one of their leaders, Abu Barra, explained that, “I can authoritatively confirm that the earlier threat to stop feeding the over 60 abducted engers of the Abuja-Kaduna bound train and threat to start executing the victims was successfully withdrawn on Saturday afternoon.”


Malam Tukur Mamu further explained that it was as a result of ongoing engagement with the Abu Barra-led abductors.

According to him, a temporary truce that would enable government facilitate action was indeed reached with the abductors.

As a result of serious and frank engagement, he said the bandits had agreed to continue to take care of their victims, including providing them with medical first aid services.

Sheikh Ahmad Gumi’s spokesman confirmed that the bandits gave the government another two weeks, effective from Monday, 30th May, to release their teenage children before any talk that may lead to the release of some of their victims.


Tukur Mamu urged the government do the needful, as soon as possible, as many of the victims have serious health challenges in view of the rainy season.

The spokesman explained that his decision to accept the mediation efforts was purely on humanitarian grounds and as part of the sacrifice and commitment of Sheikh Dr. Ahmad Gumi to contribute to lasting peace and security across the North, especially the North West.

He further explained that in view of the encouraging development, it remains to be seen how government would react to ensure the immediate release of the kidnapped victims that have now spent two months in captivity

Former Governor of Anambra State and a 2023 presidential aspirant, Peter Obi, has responded to the Governor of Rivers State, Nyesom Wike, who questioned his integrity after he (Obi) decided to leave the Peoples Democratic Party, PDP.


Peter Obi had on Wednesday said recent developments within the PDP made it practically impossible for him to continue participating and making constructive contributions.

He resigned from the main opposition party and later ed the Labour Party.

But, Wike told Channels Television that the former Anambra State Governor lacks integrity and that he left PDP because he knew he would not win the presidential ticket.


Appearing on Channels Television on Friday evening, Obi was asked to respond to the claims put forward by Wike and the former Vice presidential candidate, said, “Wike mentioned the issue of integrity. He said that my leaving questioned my integrity. I don’t know how that one came about.

“But I think when you talk about integrity, you talk about the management of public resources. That is what we should be talking about in this country. And when such things are mentioned about me, I feel something is missing somehow.

“Go and check my record as a governor, I was impeached for three reasons: 1, my office was approved to be renovated for N298 million but I renovated everything with N43.3 million. 2. My lodge was approved to be renovated for N486m but I did everything with N81m.


“The number 3 item was that I was saving money without the authority of the House. From [my] day one[in office], we started saving money and went through the eight years that I was governor.

“Go and ask any contractor that served with me, to talk about what I’m entitled to, inflated any contract, any supplier, anybody. And when I left office, I left behind $500m at that time because it was public money. I was managing public trust.


“So for me, when you talk about integrity it questions your management of public trust and resources. Go to Anambra today, I have no land given to me by the State government.

“My managing Director of my Housing Authority, Mike Nwafor, gave me land and two houses and I told him, ‘I’m not entitled to it’. Nobody has ever seen me, in my political life, sharing money,” Obi said.

The governorship primaries of the Peoples Democratic Party in Ogun State produced two candidates as a result of an unresolved dispute within the party.


On Wednesday, two factions of the Ogun Chapter of the PDP held parallel elections in Abeokuta, the state capital.


A former House of Representatives member, Oladipupo Adebutu, emerged as the governorship candidate of the Peoples Democratic Party (PDP) at the primaries at the Olusegun Obasanjo Presidential Library (OOPL).

The exercise was supervised by a five-man Electoral Committee from the National Headquarters headed by Akase Sorkaa.

Similarly, Segun Sowunmi at the primaries held at the secretariat of the Nigeria Union of Journalists (NUJ), Abeokuta, the state capital, polled 554 votes to defeat his closest rival, Jimi Lawal, who scored 30 votes, while Adebutu polled 15 votes.

The election that produced Sowunmi was monitored by officials of the Independent National Electoral Commission (INEC) and of the Inter-Party Advisory Committee (IPAC) with a security presence.

While declaring the result of the exercise, the chairman of the Electoral Committee, Abayomi Daniel, said a total of 778 delegates were accredited while 702 votes were cast.



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