Lower Back Pain

July 13, 2010 By Leave a Comment

Exercise to Relieve Lower Back Pain

Chronic lower back pain has become more and more apparent in the American population over recent decades. This trend can be attributed to a number of things, but one of the primary factors may be the tendency for our jobs in the workforce to become more sedentary as we age. There are many different companies that try to correct our posture by manufacturing chairs that are more ergonomic for the shape of the back, but this is not be the only type of intervention that will alleviate some of the problem. It has been proven that to decrease the severity of chronic lower back pain, one must engage in some activities that strengthen and lengthen these types of muscles.

There are two categories of lower back pain; the first is an actual slipping of the disks in the vertebrae, Spondylolithesis, the second being a degeneration of material until the nerves are actually being pinched, called Cervical Radiculopathy, which causes pain in the back that can radiate into the legs. Spondylolithesis is usually the result of some kind of injury or trauma that has occurred, though it may also arise from a genetic defect of the vertebrae allowing them to slip. The second type of back pain can result from the weakening of the muscles and tissues in and around the vertebra, which can no longer keep the back in a healthy position to keep it pain-free. If you believe that you have some type of lower back problem, the best thing to do is refer to a doctor and see what types of exercise they may recommend. It is not a good idea to engage in exercises that give you acute pain, but it may be a good thing to feel a slight discomfort while trying to strengthen these muscles. Strengthening the muscles of the back and torso is a great way to improve posture, especially for those who spend long days at the office. Additionally, continually sleeping in a strange position can also have detrimental effects on the lower back. WebMD has some good suggestions for how to sleep, and where you can improve your sleeping postures to relieve some of the back pain.

One of the best routes for relief from lower back pain may be from strengthening and stretching exercises. There have been many studies that look at what is the most effective treatment for the relief of this specific type of pain. The suggestions include at-home exercises, in-clinic exercises, and even motionless sitting or laying techniques. Most people would not know where to begin when it comes to exercising a body part that hurts, which is why it is beneficial to consult a doctor before any rigorous lower back exercises. Most of the treatments that left people to their own devices did not work as well as when therapists wrote an exercise prescription tailored specifically to their needs. These types of exercises could be done at home, or with a personal trainer like the ones at the H.I.T Centers of Mesa. Having an individualized workout regiment seemed to be the best intervention in reducing pain and increasing flexibility.

Although it may seem counterproductive to exercise when there is pain, sometimes it is the best remedy for the problem. Not only will strengthening the muscles help your back, it will most likely help relieve other non-physical stress, which is also incredibly beneficial when attempting to treat this type of lower back pain.

Jacob R

Endlessly Enjoying Exercise

June 29, 2010 By Leave a Comment

                                          Mood Enhancement after Exercise

Many people who exercise on a regular basis are well aware of the way it puts them in a better mood. This may come from the rush of hormones that we get, or just the satisfaction of knowing that they are helping to improve their lives. Everyone has their own preference on what type of exercise they would want to be involved in, and to what extent they would want to exert themselves. It is a well established fact that people are in a better mood after even one bout of exercise, but the modality of the exercise contributes even more with the mood enhancement. A study done in 2005 looked at many different aspects of mood, and what type of exercise helped improve them the most. All exercises were done to elicit the same heart rate for the same amount of time, but exercise types that people preferred ended up giving them a greater satisfaction with the workout. This also brought up the question of how different surroundings affected the way people felt after a workout. In the study they gave everyone the same television station to watch, but it was not always to the participants’ complete satisfaction, which ultimately gave them a slightly less enjoyable workout experience. Whatever the underlying reasons are behind this theory, it is fairly widely accepted that people want to workout out in places that make them feel comfortable, not just a facility that promises to work them to the bone. The trainers at the H.I.T center of Mesa are experienced and familiar with many different types of exercise. Our knowledge is meant to help you receive a better, more invigorating workout without adding stress on top of your normal day. Being in a setting that you enjoy can make your workouts seem less like work, making you more inclined to want to continue working out. In saying all this, do not always stick with what you know, because some things are definitely worth trying. So, try to keep an open mind about exercise, and it will always give you some kind of useful feedback, even simply just becoming more familiar with your own personal workout preferences.

Here is the research article:

 http://www.jssm.org/vol4/n2/13/v4n2-13pdf.pdf

Jacob R

Hydration

June 22, 2010 By Leave a Comment

Importance of Hydration

While the majority of the general public understands that water plays many key roles in our day-to-day activities, many may not realize that our bodies are composed of nearly seventy percent water!  It may not seem necessary to always be aware of how much water we put into our bodies, but even a two percent decrease in water mass can begin to have detrimental effects on the human body’s performance capabilities.

It is be especially important in the blistering Arizona sun to keep yourself well-hydrated, as your body needs a continuous source of water to keep its core temperature down.  Heat is shuttled form the core and brain to the capillaries of the arms ands legs which are located closer to the surface of the body, allowing the blood to cool. This helps regulate the amount of heat that that our vital organs must endure during exercise, or even just daily living in over 100-degree weather. The well-know “rule” of drinking eight glasses of water per day actually only accounts for the amount needed to maintain the water content of a normally functioning body. Water is constantly being excreted form the body whether through regular urination, sweat, or even saliva being expelled from the mouth. So, although eight 8-ounce cups of water a day is a perfect baseline, if you are exercising or live in an extreme environment, it is always beneficial (if not necessary) to ingest a few extra cups of water.

Some simple signs of dehydration include thirst, decreased sweat accumulation, slight to severe light-headedness, and it is usually accepted that if you feel the need for a drink you are already slightly dehydrated!  Maintaining ample water intake helps the body run more efficiently just as oil in a cars engine helps the car run more smoothly. Proper hydration can also assist your metabolism immensely, as water is required in order to break down fat and glucose molecules during exercise. While everyone is prone to dehydration, children are especially susceptible when they are exercising. Although their bodies do not produce the same amount of sweat as an adult, they are already working at a higher capacity of their maximal effort. So, a child that is even slightly dehydrated is adding a great deal more stress to their body than an adult at the same level of hydration. Most of the time children do not know the importance of ingesting water, and are not conscious of their need for it even while exercising. The trainers at the H.I.T Center in Mesa can help explain the importance of hydration to children and anyone who is looking to become more knowledgeable in these hot summer months.

Basic guidelines for water intake:

http://www.thebeverageinstitute.com/hydration/hydration_guidelines.shtml

Jacob R