Physical Activity

What Can We Do About Low Back Pain?

Low back pain can affect how your performance is, whether you are at work or at school. Most of us like to resort to pain killers to relieve our discomfort or pain but should we actually take medication to help with our back pain?

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NSAIDs can be very harmful and lead to other health problems such as ulcers, stroke, and heart attacks. Studies suggest that medications help minimally in relieving pain and cause a lot of harm instead. 

What should you do when you are experiencing low back pain?

If the back pain isn’t linked to anything dangerous, then let your back take a rest for a day or two with minimal stretching and exercising. If needed, physical therapy can be applied as well after a day of resting. However, if the back pain worsens or does not improve, it is always safer to contact a practitioner and figure out what could be the cause of the low back pain.

With a new case of low back pain, having rest and applying heat is important for the first few days. As the pain continues to linger, you can try a massage, acupuncture or spinal manipulation. If the pain continues, you can mention to your general practitioner about the issue and they could suggest a MRI to eliminate any serious issues.

Every individual experience low back pain at a different level so if you feel that you cannot handle the pain, it is best to see your local chiropractor or practitioner for more help.

It’s Never too Late to Set SMART Goals

For many of us, today is the first day back to school! Have you considered setting new SMART goals for the start of the school year? It is common to set SMART goals for yourself in the new year however it is not too late to create new goals in September!

Haven’t heard of SMART goals before? They are goals that are more specific and are more measurable throughout your progress. How do you know if your goals are SMART?

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Specific: Create detailed, concise and clear goals of what needs to be achieved with a fully constructed result.

Measurable: How will you be able to keep track of your progress?

Achievable: Is this goal realistic? Are you able to attain this goal within the reasonable amount of time mentioned in the goal?

Relevant: Is there a purpose along with the goal you have made? Is it the right time to set this goal and are you able to continue going through with the goal?

Timely: How soon or long will it take to complete your goals? Is it a reasonable period of time for you to attain them?

 

Following these criteria can create detailed goals and tracking your process can become a lot easier as you allow yourself a set time to accomplish these goals!

 

Tips for Back to School

School is approaching faster than we expected. How should we help our children protect their health as they go back to school?

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Choosing the Right Backpack

First you should consider the backpack your child currently has. Does it seem like it is time for a new one? Here are some tips you may use to help your child find the right backpack without harming your child’s back.

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How do you Know if it Fits

Now that you have considered the aspects of the backpack, how would you know if it is actually good for your child? It is time to ask them some questions.

Keeping the Same Level of Exercise 

With school comes homework and assignments. This can mean that your child will be inside and sitting more often. Encourage them to play sports with their friends, especially on a sunny day. If not, remind them to take a rest after an hour of sitting or laying down to walk around the house and do some stretches. Try to recommend these different levels of physical activity for your child’s active life. The 3 different types are: moderate aerobic exercise, vigorous aerobic exercise, and strengthening activities.

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If you and your child follow these suggested tips, it can keep your lifestyle bad-posture free and healthy.

 

 

 

Tips for Neck Pain

We all experience a little bit of neck pain from time to time but there are many easy ways to avoid having that neck pain.

Neck pain can occur when the neck muscles are strained due to poor sitting posture and sleeping posture. Most neck pains gradually leave on their own but in rare cases, it can lead to numbness or pain that radiates down your arm, which is quite severe and you should seek medical care. Experiencing neck pain can mean your body is indicating that you are performing movements that is straining on the muscles.

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One common problem associated with neck pain is when you constantly look down on your cell phone. This is known as “text neck“. As you spend so much time looking down at your phone, your neck starts to bent forward and can lead to more problems such as pain on the shoulders and back.

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Here are some tips you can try to ease your neck pain:

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If these tips are not helpful, it is always safer to see a practitioner about your recurring neck pain!

Hypertension

Hypertension, also known as high blood pressure, can be quite life-threatening if the conditions are not controlled. Hypertension is when your arteries are experiencing higher-than-normal pressure which causes extra stress on the vessel walls. A normal blood pressure is approximately 120/80 mmHg. For this condition to become  If the walls are damaged or has a tear then other health problems can occur such as Atherosclerosis. High blood pressure can affect the function of other organs and can cause heart failure leading to heart attacks and strokes.

A reason why this condition is dangerous because there are usually no symptoms so many individuals will not know if they have hypertension until something serious occurs or if they visit their family doctor.

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There are many factors that contribute to high blood pressure, including drinking alcohol on a regular basis, over consumption of salt, not enough physical activity and obesity, or having hypertension in family history.

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If caught early, you can control your lifestyle and lower your blood pressure. There are medications that can help control your blood pressure:

Changing your diet and the amount of physical activity you do can greatly impact your blood pressure. Consider having meals with less sodium and reduce your alcohol intake. When exercising, try to maintain 30 minutes of physical activity everyday which can help lower your blood pressure. Even learning to manage your stress can greatly reduce the pressure on your vessel walls.

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Have you Tried Exercising in Water?

Have you ever considered doing your exercises in the lake or a swimming pool? Exercising in the water can be beneficial for your body and it can be fun to switch up your work out routine once in a while to keep yourself motivated!

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Here are some benefits when you exercise in water:

  1. Low impact on your joints: As you exercise in water, there is buoyancy which help you float and reduce the amount of stress on your joints when you have contact with the ground. Therefore, a lower risk of injuring your joints.
  2. It can lower your chances of overheating: When your body core temperature is higher than optimal, your body begins to counteract that through sweating. By working out in cold water, it helps you cool off faster so overheating can be prevented. When working out in warm water, it can increase your blood flow and remove toxins in your body.
  3. There is water resistance: Exercising in water can increase resistance on your body which is beneficial for muscle strengthening and toning without having to carry extra weights.
  4.  Helps with your cardiovascular system: For some individuals, they may think that recreational swimming is a lot more relaxing than running on a treadmill. By lowering your stress, you are protecting your cardiovascular system since your blood pressure can be lower. A study show that recreational swimming can burn the same amount of calories as brisk walking.

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Exercising on land may be difficult for some individuals so attempting water aerobics can be a great alternative for someone who would still like to stay active. Anyone can try exercising in water and should consider it as a routine in your weekly activities just to train differently, strengthen your muscles and stay healthy.

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