Tag: back pain

Got Back Pain?

by Goal Fit, posted in Back pain

Got back pain? I have had what I thought to be sciatica for years, then last May I tripped up my garage steps (trying to carry in an entire week’s worth of groceries in one trip – not recommended) and made it much worse.  I went to about a month’s worth of physical therapy (I loved my PT & recommend him highly if you ever need one!).  MY PT treated me with the McKenzie Method and it was really helpful.  I followed the home exercises during & after my recovery, then reinjured my back when a man next to me at Keeneland appeared to have a heart attack & I went over, grabbed him under the shoulders and transferred him from a chair to the ground while in a short dress & 4″ heels. This time, I was able to complete the home exercises and my back soon returned to baseline. 

If you have mild back pain, maybe consider asking your doc for a PT referral to someone certified in the McKenzie Method for a few sessions.  If  your doc & PT decide that McKenzie is right for you, the home exercises are simple & easy to squeeze in.  The book is a great reference HERE and the McKenzie Roll HERE is really supportive when sitting for long periods of time at a desk or when traveling. 

***THIS ISN’T MEDICAL ADVICE – I’M SIMPLY SHARING MY PERSONAL EXPERIENCE, I AM NOT A PHYSICIAN OR PHYSICAL THERAPIST – ALWAYS ASK YOUR HEALTHCARE PROVIDER BEFORE STARTING OR CHANGING ANY ACTIVITY OR EXERCISE PROGRAM***

don’t be a sitting duck!

by Goal Fit, posted in Fitness, Lifestyle

So you get up at 5am to get in a workout? Great! But then do you go to work and sit for the rest of the day, drive home & sit some more? Bad news -” too much sitting, as a distinct concept from too little exercise — is a novel determinant of cardiovascular risk”.

“Prolonged, uninterrupted sitting detrimentally affects several biological processes related to cardiovascular risk”, and “…new evidence suggests the potential for broad cardiovascular health benefits through reducing and interrupting sitting time through practical and acceptable approaches involving ‘sitting less and moving more’.” SOURCE

Sitting for more than an hour can result in a reduction of production of the fat-burning enzyme lipase by up to 90%, which in turn reduces the rate at which glucose is metabolized and lowers levels of ‘good’ HDL cholesterol.

Excessive sitting can also lead to:

  • Weakened legs and glutes
  • Weight gain
  • Pain in the hips & low back
  • Stiff neck & shoulder pain
  • Potentially increased risk of heart disease, stroke, diabetes and cancer. SOURCE 1; SOURCE 2
  • Increased risk of varicose veins and deep vein thrombosis

Get up & move! Experts suggest going for a walk and staying active throughout the day. Enjoy some ‘exercise snacks‘, consider a standing or convertible desk, make a habit of taking phone calls while standing or moving about your office when feasible, take the long way to the bathroom or copier – just don’t sit in one place for too long, aiming to get a few minutes of movement for every 20-minutes of sitting.