drinking coffee Archives - Back Pain Relief

Solid Advice For Dealing With Back Pain

Having consistent back pain can have an effect on many aspects of your life. It can limit your ability to go out and exercise and it can make many daily tasks a struggle. If chronic back pain is cramping your style, read the following paragraphs to see if there’s a solution that can work for you.

If might take at least a few days to get a doctor appointment for serious back injuries, and during that time a lot of people find it uncomfortable to sit or lay down comfortably. Many sufferers find that back pain from ruptured discs and other issues is relieved by lying on their back and bending their knees, with feet flat on the floor. This position can make the tension in your back less severe by helping to support your tendons and muscles.

When you have a backache, try laying on your back with your knees and hips at a 90 degree angle. This will stretch your back and align your spine, loosening your tension and alleviating your pain. Whatever you consider to be the most comfortable position is the best way, as long as it does not twist the spine.

Ease pain in your back after hours of immobility at a desk by breaking to take a walk. An accumulation of compression on the muscles and discs in your back can be avoided by standing and stretching your arms and legs, thereby exercising muscles that have been dormant.

You hear a lot about ladies getting their breast augmented, but you do not hear as much about them getting their breast size reduced. However, you might want to think about a reduction. Larger breasts can cause back strain and shoulder pain as well. This is also a reality for women with breast implants.

If you’re 10 pounds more than your desired weight, you need to get on a diet. Your body’s center of gravity shifts with the additional weight, especially if the weight has been gained around your abdominal region. The lower portions of your back will be particularly vulnerable, and can contribute to back pain in future years.

It’s possible that surgery can correct conditions that cause paralysis, it will depend on the specific case. There are also other back conditions that can improve through surgery. Either trauma to the back or disease are the main causes for this surgery.

A common misconception is the notion that those with back pain should steer clear of exercise. Many think that exercising a sore back will make the pain worse, but it can actually help the pain. You can ease the pain in your back by stretching your muscles.

Drinking coffee has been reported to help with easing chronic back pain. Recent studies have shown caffeine blocks the chemical adenosine. This substance can make the back muscles stiffen up, so drinking coffee can help relax these muscles and reduce pain.

If you are suffering from chronic back pain, apply the tips and advice from this article to your life, and wait to see what happens. Back pain is nothing to laugh at. It should be treated as soon as it is diagnosed.

Tips On Living With Severe Back Pain

Growing numbers of individuals suffer from back pain, and if you happen to be among them, you likely want to do everything you can to free yourself from discomfort. Luckily, quality methods for alleviating back pain do exist. This article will share a few of those tips with you.

When you have an onset of back pain, rest for a couple days to be able to correctly determine the severity and to prevent further injury. If, after a few days, the pain goes away, then most likely it was just a minor injury. Conversely, if your pain does not diminish or increases in severity, you should probably consult your physician to find out what is wrong. If you spend more than two days resting, you will not cure the problem, and you may make it worse by letting the supporting muscles weaken further.

Try to relieve sudden back spasms by laying in a comfortable position with no pressure on your spine. Massaging the area will stimulate blood flow and help end the back spasm. Whatever you consider to be the most comfortable position is the best way, as long as it does not twist the spine.

Are you suffering from chronic back pain? Don’t twist too much during the things you do each day. Use good posture while sitting, standing, walking, lifting, doing household chores, working or engaging in heavy exercise or activity. If you play sports, be aware of the consequences to your spine, take it easy if you feel tightness or strain in your back.

Stop slouching and practice good posture, even when doing housework. Vacuuming is a good example because you are constantly pushing and reaching. Stand tall and straight while you move the vacuum using leg muscles rather than your back.

During bouts of back pain, it’s essential to relax the muscles that are in spasm. One quick and simple method is to put a heat pack on these muscles and lay down for a while. It can also be beneficial to drink lots of fluids and reduce your sodium until the pain is better. Being dehydrated can worsen or cause muscle spasms.

There are different types of medications for back pain, including over-the-counter and prescription variations. It is vital that you discuss any course of action with your doctor. Over-the-counter medication is sometimes enough to treat back pain. If it isn’t, it may be necessary to use prescription strength medications.

Drinking coffee may help ease back pain that’s chronic. Studies indicate that caffeine found in coffee acts to block the chemical adenosine. The chemical causes back stiffness, but by drinking coffee it helps to stretch out your back muscles and that prevents pain.

If you want to reduce your back pain, it would be wise to stop consuming caffeine. Caffeine has actually been proven to enhance the likelihood of back spasms and muscle inflammation. You might be surprised by how much reducing your caffeine intake can also reduce your back pain.

Try to avoid back spasm triggers to keep pain under control. Triggers can be factors like stress, sleep deprivation and dehydration. If a back spasm occurs, apply heat and rest to avoid further damage.

Always sit up straight. Your back should be straight, your feet flat on the floor, with one in front of the other and as you type, keep your elbows by your sides. When looking at your computer screen, you should not have to look downward or crane your neck upwards.

Many people suffer from back pain, lifting heavy objects may make it much worse. This is why you should use caution when picking up objects.

Remember to look for alternative methods of relieving back pain, such as those found in markets that supply natural foods and medicines. You won’t believe just how many different herbs and food sources available can help you eliminate pain. A store employee will be happy to give you their recommendation for which products they think will help solve your back pain issue.

Relaxation is very effective for treating back pain, especially when used with breathing exercises and meditation. If you are someone who has back pain, try different breathing techniques. They can help you reduce some of the pain.

Your back is probably hurting as you read, but understand that relief for your back is possible. The techniques laid out here have been proven to reduce back pain; apply them to your life. In the near future, your aching back could become history.

Back Pain Tips That Can Work Wonders

Nearly everyone suffers from back pain at some point during their life. Before getting worried, try these tips. Hopefully, you can take care of the back pain issues on your own.

There is often a lead time of a day or so between injuring one’s back and seeing a doctor, and it can be hard to sit or lie down comfortably during that time. For many sufferers, it is comfortable to lay flat on their back with there knees bent, no matter what the injury is. The relieves any tension in your tendons and muscles that run down your back and through your legs.

Change your position as soon as you experience back pain. Sit with your knees bent at right angles. This comfortable position reduces stress from the back more than other sitting positions. That said, sit in the position that reduces your pain the most, unless it involves twisting your spine.

Do you have back pain? Try your best to not twist in any of your daily activity. Use good posture while sitting, standing, walking, lifting, doing household chores, working or engaging in heavy exercise or activity. If you play sports, be aware of the consequences to your spine, take it easy if you feel tightness or strain in your back.

It’s simple to protect your back when you are spending hours sitting at a desk. Just take a break to walk around. Standing up and stretching your legs and body at regular intervals will also help to stretch out the muscles in your back, and this can help you to avoid back pain and injuries related to cumulative compression issues.

Treat your back pains with the simplest remedies first. It’s often helpful to just rest for a couple of days. If you’re feeling a bit of pain while you’re taking some time to rest, a bit of Ibuprofen can sometimes help. Try putting heat or cold on the back or using both of them to help.

If you are currently 10 pounds or more above your ideal weight, you should begin a diet as soon as possible. Increased weight, especially around the abdomen, tends to alter the gravity point of your body. Your back has to support more weight, and will end up hurting.

Your doctor might recommend back surgery as an option for you to help alleviate your back pain or disorder. Surgery should only be used as a last resort if all other avenues have been exhausted. Surgery can also offer the only permanent cure for back injury or other conditions that produce chronic back pain.

For some, coffee can ease back pain. Studies are pointing to the caffeine found in coffee blocking a chemical named adenosine. This chemical acts to stiffen your back, so drinking coffee helps the back muscles stretch, thereby preventing pain.

You have read about how common back pain is, and sometimes it’s about finding what is causing you pain instead of jumping to the doctor right away. Take the advice that this article has given you, and make sure you are always taking good care of your back every day.

Back Pain Tips That Are Easy To Try Out

Back pain exhibits different symptoms in each person who suffers from it. Some complain of a sharp, shooting pain and others describe an overall stiffness in their back. Back pain sucks, but these tips will get you feeling better sooner.

One of the top reasons for doctor’s visits is because of lower back pain. A lot of the daily actions you take could be done differently to avoid lower back issues. You need to find appropriate methods of preventing lower back injuries to eliminate the chance of developing back pain.

A good mattress can effect how much back pain you experience. Most people spend a good part of the day sleeping and if they are using a mattress that isn’t right for them, they may experience more pain. Get a mattress of medium firmness and a pillow that will support your neck!

Make sure that you wear supportive shoes as a means to reduce back pain. Shoes that don’t fit right will alter your posture, resulting in possible pain in your back. If you must wear them, you should purchase some insoles and only wear them for short periods of time.

To prevent unnecessary back pain, or even when you sit, retain good posture. A lot of folks incorrectly assume that only rigorous physical actions serve as the cause of a back injury. The truth is, if you sit the wrong way, like when you are at the computer for long hours, that can cause ongoing damage to the muscles in your back.

Always ensure that you are getting enough vitamin B-12 in your daily diet. A deficiency in this type of vitamin has been known to cause back pain for some people. You can eliminate back pain by eating foods that are high in B12. Consult your doctor to check your blood for deficiencies and then customize your diet based on your needs.

While it may be hard to believe, chronic back pain can be eased by drinking coffee. New medical studies showed caffeine in coffee blocks the chemical adenosine. Adenosine stiffens your back, so drinking coffee will stretch out your back muscles and prevent pain.

While there are plenty of symptoms when it comes to back pain, each symptom is just as painful as the other. Pain in the mid and lower back can ruin entire days or weeks in a casual sense. On a more serious note, it’s been known to immobilize patients and put entire lives in despair. If you utilize these tips when you have a sore back, you can keep living a better life.

Learn How Back Pain Can Be Managed

Back pain can negatively affect your life in several ways. It can keep you from going out or working out, and it makes daily activities sometimes difficult. Read this article if you are suffering from back pain and would like to do something now about it.

Even with severe back pain, if you stress a lot over it, you just make yourself feel worse. Try to relax as much as possible. If you become too tense, you could experience a muscle spasm. Rest, and place a heat pad on your back to sooth the pain.

If you have back pain, think about starting water therapy. Being in water reduces the pressure you put on your back and spine. Water can also improve motion range that can be affected by different back problems. Most community recreation centers have water therapy.

Back pain during pregnancy is often caused by being off balance and is only temporary. The baby puts extra stress on the mother forcing her to constantly bend forward, so this should be rectified by making an effort to lean back every now and then . Massage therapy to relax the knotted muscles is the most effective treatment for back pain of this type.

Quit smoking and using nicotine. Back pain is more prevalent in smokers by up to 30% according to recent studies. Smoking causes your blood vessels to tighten and blood circulation to decrease. This can stop vital nutrients from reaching your discs and lower spine, weakening them, and increasing the likelihood of injury.

Back pain is important, so do not ignore it. People often ignore their bodies. And then they think that the back pain can be “walked off”. If you move around too much during these painful episodes you can make the situation worse. You need to rest so that the pain can ease up a bit.

Drink a half gallon of water a day. Proper nutrition has many health benefits, not just alleviating back pain. In addition to the ability of nutritious liquids and nutrients to thwart the advance of back pain, you will also benefit from lower body weight that eases pressure on back muscles.

Believe it or not, drinking coffee can help to ease chronic back pain. Caffeine helps to block adenosine, which causes stiffness and helps to boost the power of analgesics. Adenosine stiffens your back, so drinking coffee will stretch out your back muscles and prevent pain.

Get a professional massage. Many back pain sufferers experience a great deal of relief from touch therapy. Massages can help you relax by helping to loosen the tight muscles in your back. If you can get a massage once a week at least, you will have a lot success in controlling your back pain.

While it may be costly, seeing a professional for your back pain may be the best way to solve it. If your local hospital does not offer a therapist, they will at least direct you to the right place. It might be costly, but consulting with a professional can offer many benefits.

Do you have back pain? Try your best to not twist in any of your daily activity. No matter what you are doing, if you frequently twist your back, you can injure your back muscles and cause pain. While playing any sport, remain cognitive of how your movement may affect your back and ease up whenever you feel any indication of pain or discomfort.

Apply the tips from the above article to live a life free of back pain. Pain caused by back issues should not be left untreated.

Suffering From Back Pain? Try These Handy Tips!

Not everyone shares the same types of symptoms when they experience back pain. Sometimes the back just feels stiff, but other people will feel stabbing pain. There is nothing pleasant about back pain, so use the following hints and tips to manage your pain and prevent further damage to your back.

Try to eat a healthy diet, and drink at least 8 glasses of water per day. A nutritious diet provides you with many things that can help you, one of them being the prevention of back pain. Not only can it help you stay thin, which prevent back pain complications, but it also releases other nutrients and chemicals that reduce your risk of making the pain worse.

If back pain has caused you to be immobile, try stretching your surrounding muscles for the time being. Because the back muscles are so large and important, pain in one can lead to soreness all over your body. Remember to stretch the muscle groups that surround your back, as well.

Have a massage. A lot people suffering from back pain get considerable benefit from touch therapy. A massage helps loosen the tight muscles and causes relaxation and pain relief in your back. Many people have reported dramatic improvement in back pain with a weekly massage.

If you want to cure your back pain – quit smoking! Smoking affects circulation and contributes to the degeneration of spinal discs.

When your muscles are warm is the best time for you to stretch them to reduce back pain. When you have finished exercising, ensure you also stretch.

You risk back pain whenever you sit or drive for a long period of time. Buy a back cushion to help your back issues. These can be bought online, or at the pharmacy. Their are a variety of orthopedic cushions available, so it is important to try them out and discover what works for you.

By having the correct mattress, you can reduce your back pain. While mattresses are expensive, many manufacturers want you to try them for around a month or longer, provided that it’s protected.

You can protect your back by taking short walks during your breaks while you are at work. Cumulative pressure can be very damaging to your back, so getting up to stretch out compressed back muscles and vertebrae can help to prevent or alleviate back pain.

Be sure to have the loads switched from one side to the other when carrying heavy items or bags. Carrying the heavy items using one half of your body continually can put excessive strain on certain back muscles, potentially causing pain later.

All kinds of people have a difficult time because of back pain; continuing to lift heavby objects can only make the problem worse. Carefully plan out how you are going to life an object and do so in a way that has the least impact on your back.

Your doctor might recommend back surgery as an option for you to help alleviate your back pain or disorder. Surgery should only be used as a last resort if all other avenues have been exhausted. In addition, sometimes surgery is the only option when certain injuries occur and for certain conditions that result in back pain.

Bad posture will cause pain, especially when performing activities where slouching is common, such as vacuuming. If you are continually bending forward while pushing the vacuum, you’re going to experience back pain. Push the vacuum while standing straight, making sure that your posture is good, so that you won’t develop any back pain.

While drinking too much alcohol isn’t good for your health, occasionally drinking some red wine can assist you in relieving back pain. Red wine is great for relieving the tension in your muscles, including your back. In small amounts, it is also fantastic for helping you fall asleep. Red wine could be an excellent treatment for an aching back.

Drinking coffee will help relieve back pain. New medical studies showed caffeine in coffee blocks the chemical adenosine. This chemical acts to stiffen your back, so drinking coffee helps the back muscles stretch, thereby preventing pain.

Your back needs support. An articulating arm can help you with your back pain. This machine can hold your computer monitor and it can even swing it out of your way.

Current statistics show that about 66 percent of people currently experience pain in their back at some point in their lives. Most people think of back pain as the result of a traumatic injury of some kind. Quite often, only the latest in a sequence of events contribute to back pain.

Although there are lots of symptoms of back pain, it doesn’t mean that there are symptoms that are less painful than others. Your entire day can be ruined if your back starts hurting. Use the tips and advice in this article you have read to help you deal with your back pain and live a better life.

Make Back Pain A Thing Of The Past With These Tips

It is estimated that approximately 80 percent of all adults will go through back pain during their lifetime. To avoid being another statistic of back pain, take note of the following advice. Hopefully, you can get rid of your back pain on your own.

If you have back pain, make sure to add the right amount of Vitamin D to your diet. Vitamin D can increase bone strength and health, helping to relieve back pain. You can find Vitamin D in milk, fish and fortified cereals.

Do not smoke. On top of all the other negative health effects smoking has, it can cause an increase in back pain. You can reduce the back pain by stopping smoking.

Believe it or not, drinking coffee can help to ease chronic back pain. Medical researchers have found that caffeine can help block the action of adenosine. The chemical blocked by caffeine is one that is responsible for causing stiffness in the back-area and leading to more serious issues.

There are some cases where paralysis can be fixed via surgery. It depends on how severe the case is and the patient’s individual situation. Surgery could also be the only treatment option for some other types of rare back conditions, as well. In most cases, these conditions are degenerative afflictions or situations that do not have a specific cause, symptoms or cure.

You may consider seeing a chiropractor for a consultation and adjustment if home remedies to relieve your back pain have so far been unsuccessful. Your chiropractor will help you find the best plan for your pain, and will likely x-ray you to be sure you don’t require further intervention. By making minor adjustments, you will see your pain subsiding.

Seeking household help may help decrease your back pain. It is not a sign of weakness to ask for someone’s help in lifting heavy items or getting assistance in housecleaning. After all, you don’t want to make a back injury worse by putting your back out whilst trying to dust door frames or move unwieldy furniture.

If you’re suffering from back pain, it may be because you’ve been standing up for too long. Standing for long hours without breaks can place undue strain on back muscles. Take turns sitting and standing to keep your back muscles from feeling fatigue.

If you have bad back pain, try eliminating or at least reducing the caffeine in your diet. Caffeine has triggered spasms and can cause muscles to flare up if you’ve got muscle damage. So, consider consuming lesser amounts of caffeinated coffees, sodas and tea if you want to give your back a break.

Pay attention to your posture in order to avoid back pain that is not necessary. Many people believe that back problems stem from a physical injury. In reality, just the cumulative effect of bad posture over time can cause back injuries on par with those caused by hauling boxes around.

Things That You Need To Know About Back Pain

A lot of individuals are cursed with chronic back pain. The contrary is true: back pain doesn’t have to be a fact of life. You can make changes in your life to reduce your pain or get rid of it altogether. Put the tips in this article to use to reduce back pain.

Maintain good posture, even when you sit, to prevent unnecessary back pain. Many people believe that back problems stem from a physical injury. Poor sitting posture for extended periods of time can lead to cumulative damage to the muscles in your back.

If you’re taking a long road trip, pull over often to rest your back and give it some exercise. It’s good to schedule things properly and know how often you will need to stop during any given trip.

Avoid repetitive stress to the same muscles, by learning to use other muscles to take some of the stress off of your back. Avoid repetitive movements at work or while performing tasks at home. Shift your balance, stance and center of gravity, and be sure to move around periodically.

Drinking coffee has been reported to help with easing chronic back pain. Studies indicate that caffeine found in coffee acts to block the chemical adenosine. Adenosine tightens your back muscles. By drinking coffee, you are preventing that from happening and helping your muscles stay flexible.

If your back pain has led to paralysis or other extreme conditions, you may find relief in various types of surgery. There are other back conditions, although rare, where there is no other option but surgery. Degenerative diseases will oftentimes require back surgery.

Calcium and vitamin D are important and need to be included in your diet for back pain avoidance. Your bones will be depleted if you lack these nutrients. If this happens, you will suffer from deterioration, and that can quickly result in back pain. Eat calcium enriched foods, get some sunlight, and take a supplement if necessary. You will notice an improvement in the condition of your back.

When you are experiencing back pain, it is important that you relax your muscle spasms. The best way to accomplish this is to lie on a bed or floor and put heat on your sore muscles. Drink plenty of water and avoid eating foods rich in sodium until the pain goes away. Too much salt and not enough liquids can cause dehydration, which can trigger muscle spasm or make them worse.

After reading this article, you should now be aware just how many different ways there really are to help decrease your back pain, while helping you live a more relaxed life, overall. Use the suggestions provided and you can be free from back pain. You do not have to have a life full of back pain. You have a choice to make.

Simple Tips On How To Deal With Back Pain

If you see a doctor about your back pain, they may not be able to do much for you other than prescribing rest and pain killers. The piece that follows offers some great ways to assist with back pain flares.

You can minimize the amount of back pain that you are experiencing with the help of a good mattress. While mattresses are expensive, you can choose a mattress with a trial period to ensure that your purchase suits your needs.

Drinking coffee may help ease back pain that’s chronic. New medical studies showed caffeine in coffee blocks the chemical adenosine. This chemical acts to stiffen your back, so drinking coffee helps the back muscles stretch, thereby preventing pain.

It seems that everybody suffers some sort of back pain sooner or later. Most people logically blame the event closest in time to their injury, but little do they know that back pain can be a problem of accumulated stress over many weeks or even months. In many cases, it is the last portion of a line of events that led to the pain.

Drinking red wine in moderation has been shown to help alleviate back pain. Red wine is great for relieving the tension in your muscles, including your back. In small amounts, it is also fantastic for helping you fall asleep. As long as you drink responsibly, wine is an excellent way to help your back.

Remaining stationary for too long can harm your back. Buy cushions designed specifically to ease back pain. You can find these online, or even at your local pharmacy. There are various types of support pads, so finding one that works for your situation shouldn’t be too hard.

Quit smoking and using nicotine. Studies show a relationship between smoking and developing back pain. This is because smoking interferes with your blood circulation. This then stops necessary nutrients from doing their job in your spine, which can subsequently make it fragile and easily able to be damaged.

You can get rid of back pains by wearing comfortable shoes. Ill-fitting shoes that make walking difficult can throw your body out of alignment, resulting in bad posture and discomfort. If you must wear high heels, purchase insoles, and do not wear them for hours.

One way to lessen the pain of a backache is to lay in a position where your knees and hips are approximately at 90 degree angles to each other. This is a comfortable position that reduces the stress on the back. You should explore various positions to find out what works best for you, but the position I’ve described is a great starting point.

Try not to slouch while completing your housecleaning chores. The constant push and pull, along with the bending that comes with the manipulation of a vacuum, is sure to result in irritating back pain. When you are vacuuming, maintain good posture by standing up straight and using your legs rather than your back to move the vacuum. This can prevent any back pain.

If back pain is seriously limiting your mobility, you should think about stretching your back and also the surrounding muscles to loosen up. The muscles that support the back are large, and when they are affected it can cause pain throughout the body. Try to stretch muscle groups around the area as well.

Give up smoking now. Aside from the various problems smoking causes, smoking can worsen back pain. Quitting smoking now will make your back feel better.

At night, when you sleep, be cautious. Laying on your back should be the best way to prevent any pain from appearing during the night. Place a heating pad on your bed if you need to. Try to steer clear from sleeping on your abdomen.

Back strain is often associated with poorly designed computer work stations. Working at a computer for long periods of time with back pain requires that you take preventive measures, such as placing the screen in a direct frontal position and having the monitor at the level of your eyes.

A simple way to relax is to release all the tension from your body when lying down. The next step is to flex and relax various groups of muscles around your body, such as your shoulders or thighs. This helps relax your entire body and release muscle tension.

If you’re 10 pounds more than your desired weight, you need to get on a diet. Carrying additional weight, especially in your abdominal area, can shift your body’s center of gravity. This causes strain on your lower back, and you could get chronic pain down there.

Back pain is something that can change anything you have going for the day. Apply the advice from this article to your life, and in doing so, you can prevent back pain from constantly intruding into your life.

Eliminate Back Pain With These Simple Tips

“YOUCH!” There are issues with this one.. Is this what you say when you have to get out of a chair, or is this what you hear when a loved one gets out of a chair? Back pain is a serious issue and you need to have the right information to handle it. This article offers a few useful tips to ensure you are doing all you can to treat and manage your back pain.

Coolness and heat are both valuable tools that you can use to combat back pain. Applying ice or anything cold can diminish pain and swelling. The use of heat increases blood flow, relaxing your muscles and speeding up the healing process. For heat, try an electric blanket, heating pad or a warm bath, but make sure not to fall asleep while using any of those methods.

Drink a lot of water during the day. A healthy diet can do a lot of things for you, such as preventing back pain. It can help you lose weight and reduce strain on your back, as well as provide your spine and back muscles with the nutrients they need to remain healthy.

Consider buying a new mattress to reduce your back pain. Mattresses are expensive, but thankfully many manufactures encourage trying out the mattress for a month or more, as long as it is amply protected.

Believe it or not, drinking coffee can help to ease chronic back pain. Caffeine helps to block adenosine, which causes stiffness and helps to boost the power of analgesics. This chemical acts to stiffen your back, so drinking coffee helps the back muscles stretch, thereby preventing pain.

Make sure you get sufficient rest. Your back will benefit when you get enough rest. Rest on the bed with pillows beneath your legs. Once you get up, take a little bit of time to stretch around and loosen up. Make sure you pay attention to anything your body is telling you to do so you can rid yourself of the pain.

By now, you should know how important it is to take care of your back so you can relieve your back pain. Take the information presented here and use it to make smart choices in your management of back pain.