Get BACK Into the Game

Have you ever said 'My back hurts... I must be getting old?' Read on and face the facts.

When it comes to your back, it’s use it or lose it. In 1997, a study was conducted that identified low back pain occurrence in lower and middle income countries around the world. The study was originally intended to prove that people underdeveloped countries would experience more occurrences of lower back pain (due to an increased amount of physical labor). The study showed just the opposite! According to this study, low back pain was much more predominant in people who worked in sedentary positions in enclosed areas such as cars or offices. Contrary to popular belief; it was those who did NOT put back into their work who were most at risk of back injury.

Low back pain affects more than 80% of adults in the United States. You are most at risk if you work in an office or in a seated position. Research has shown that people who spend more than half of their day sitting in a car have a 300 percent increased chance of disc herniation. Studies suggest that degenerative conditions are related to lack of use, and are not necessarily the result of advanced age.

It is the opinion of this newsletter that regular exercise and flexibility will extremely reduce your risk of low back pain. If you have been exposed to an injury, consult your physician. If you are in the “pre-injury” stage (remember that 80% of adults will get injured) then the following lists and attachments can be just what you need.

First Step to Prevention:
*Flexibility and Self Myo-fascial Release (foam Rolling) of the lower extremities.
*Stretch and roll your IT band, Glutes, Quads, Calves, and Hamstrings.
*Download Flexibility Menu

Second Step to Prevention:
*Strengthen the muscles in your back by staying active. (playing sports, walking around the block at lunch, walking your dog, golf, tennis, swimming, or anything that moves your body)
*Get on a regular, scheduled strength training routine.
*Download the core exercises associated with this email.

Third Step to Prevention:
* Be pro-active about identifying a game plan regarding your back and your health. Consult a professional to asses your unique body structure so as to come up with a plan that best fits your situation.