Category: Wellness

What Causes Lower Back Pain?

MOTION: HOW YOU MOVE

Our spines are remarkable—they’re made up of incredibly intricate systems of bones, ligaments, tendons, and muscles that work together to enable movement in all directions. While all of this movement is great, the potential downside is that it can contribute to injuries and wear-and-tear damage over time that may lead to back pain and stiffness. Back pain is commonly caused from everyday movements as seen below:

• Lifting a heavy object or twisting the spine while lifting.

• Sudden movements that place too much stress on the low back, such as a fall.

• Poor posture over time.

• Sports injuries, especially in sports that involve twisting or large forces of impact.

POSTURE: THE POSITION YOU ARE IN

Unsupported postures cause the loads on your spine to disperse incorrectly, weakening the tissues in your lower back. As a result, the intricate network of muscles, discs, and joints in your back tend to be pushed beyond their tolerable limit, causing pain. Common unsupported postural habits come from everyday activities that typically involves a combination of actions, such as walking, sitting, standing, bending, lifting, and lying down. Common habits that you may develop while performing these actions include:

• Slouching or sitting slumped on your office chair or couch.

• Lying on your stomach on the bed while working on a laptop/reading a book.

• Sitting on a bed and working on your laptop.

• Hunching forward while weeding your garden or washing dishes for a long time.

• Using your vacuum cleaner with one hand and long arm movements.

• Standing with the weight of your body concentrated on one leg.

• Walking in a hunched manner without supporting the head or the trunk.

• Lifting heavy objects off the floor by bending your back.

When you use incorrect posture, several areas of stress may develop within your muscle tissue, spinal joints (lumbar facets), and discs. These stresses may be relieved once the offending posture is corrected or may continue to accumulate, slowly weakening the affected structure.

LOADS: COMPRESSION OR SHEAR ON THE SPINE

The lumbar spine is subjected to a multitude of loading combinations in everyday life, both on and off the job. Loading modalities on the spine are frequently categorized as compressive forces (forces acting down the long axis of the spine), shear forces (forces acting at 90° from the compressive forces defined above, in both lateral and anterior–posterior [A–P] directions) and torsional forces (rotation forces acting around the long axis of the spine). 

Shear: This is the load or weight away from the center of mass or hip. The farther away the load 

is the greater the shear on the spine.

You’ve probably heard it before that a sedentary lifestyle is contributing to so many chronic illnesses and conditions in the modern-day society. Being sedentary means that most of your daily tasks do not involve very much activity and can be completed from a seated position.

However, there are ways to intentionally help combat a sedentary lifestyle to help not only your health, but mobility and help improve overall body composition.

Wake Up and Stretch

One of the best ways to start your day is with some activity. Depending on how early you wake up you can even go for a walk, but at the very least, do a 10-minute stretch and get the blood flowing through your system.

Want a mobility routine to try out? Check out our YouTube video here: https://www.youtube.com/watch?v=T1oLXCHbo2w

Go For a Mid-Morning/Noon Walk

Walking is a highly underrated way to staying active and is accessible to most people! Just one 30-minute walk can take your daily step count from 4000 to 10,0000, which is a big deal. This will not only keep your joints, heart and muscles healthy but also increase your total daily caloric expenditure.

This is especially important for anyone with weight loss goals or even those who are struggling with their mental health. Going outside and getting fresh air and sunlight is a great strategy for feeling more energized and healthier.

Standing Afternoon Break

Don’t have time for another walk or to exercise in the middle of your day? No problem! Try standing during meetings or between meetings. If you work from home, step away from the computer and do a quick household chore or walk over and talk to a family member.

Depending on the nature of your work this can look different for different people, but try setting reminders to get up from your desk at least twice per afternoon.

Evening Workout

Exercise is the way to ultimately build a strong body and mind. There are plenty of ways to exercise and the most important factor is that you enjoy the process. While it may be challenging at times, find a way to move that motivates you to be better every single day.

Check out any of our videos here to help you get started: https://movatiathletic.com/on-demand-video/

While breaking up your day like this may not work for you, take this opportunity to look for ways to find a way to place activity breaks throughout your day to help you live a long, healthy and mobile life.

When it comes to exercising during pregnancy, it turns out that as a society we were wrong about a lot. You likely know people who hold many beliefs that are considered now to be outdated and you may still hold some of them yourself.

As a facility that has many members who will perhaps one day end up pregnant, it’s prudent we reinforce current recommendations and clear up common myths when it comes to keeping the pregnant body fit and healthy!

MYTH #1: If you didn’t exercise before pregnancy, you shouldn’t start

This one is probably the most common one you’ll hear, and it may surprise you that it is indeed a myth. While it’s true you shouldn’t start intense and frequent training all at once if you were sedentary pre-pregnancy, starting to exercise and building the habit of moving your body is highly recommended assuming you have been cleared by your physician to do so.

In fact, according to the 2019 Canadian Guideline for physical activity throughout pregnancy, it is strongly recommended that women who were previously inactive to be physically active throughout pregnancy unless they have specific contraindications.

MYTH #2: Pregnant women should stop lifting weights and only do very light exercise

This is not true! While pregnant people go through many bodily changes and some adjustments may have to be made to accommodate, the pregnant body is still quite resistant and should be moved in a variety of ways.

According to the 2019 Canadian Guideline for physical activity throughout pregnancy:

• Pregnant women should incorporate a variety of aerobic exercise and resistance training activities to achieve greater benefits.
• Pregnant women should accumulate at least 150 min of moderate-intensity physical activity each week to achieve clinically meaningful reductions in pregnancy complications.

MYTH #3: You don’t have to change anything about your exercise regime

While most types of exercise are encouraged, to assume that every activity should get the green light would also be incorrect.

There are several contraindications for moderate-intense exercise that you should discuss with your doctor and in that case, you should follow their specific advice on how to proceed.

For otherwise healthy pregnancies, you should still avoid activities where you are at risk of falling or experiencing impact to the abdomen. Examples of this may include one legged exercises and step ups without any balance support, or even sports like skiing, snowboarding, mountain biking etc.

There is also some evidence to suggest high intensity interval training should also be avoided especially for those with complications and it’s best to review your exercise plans with a medical professional who is well versed in the most updated recommendations.

Gone are the days of not lifting a finger for 9 months out of fear that it will negatively affect your pregnancy. The reality is that the moment you deliver the baby you will be expected to carry strollers out of cars, car seats, or even just carry your child, and so deconditioning yourself entirely for more than half a year isn’t in your best interest.

With the proper guidance, most pregnant individuals can continue to exercise throughout their pregnancy, and it will likely lead to better outcomes for parent and child.

References: 2019 Canadian guideline for physical activity throughout pregnancy, Mottola et. Al. (https://bjsm.bmj.com/content/52/21/1339)

Intermittent fasting is a form of time-restricted eating that has been popularized in the last several years, most notably as a method for losing weight.

It’s grown so much in popularity that you probably know someone doing it right now or who has done it in the past. But what is it and does it live up to the hype?

What does intermittent fasting mean?

Intermittent fasting, in short, means that you are abstaining from food for an extended period. You can think of the time between dinner and breakfast as “intermittent fasting,” but in popular culture it refers mostly to those who intentionally fast for longer than the conventional period of dinner and breakfast.

While someone typically fasts 8-12 hours from evening to night, someone who is partaking in “intermittent fasting” will extend this to 13-18 hours.

Why has it gained popularity?

Intermittent fasting has gained popularity much like any diet gains popularity: it provides novelty and presents an alternative to the current popular views. This particularly will catch the attention of those who are struggling to find success with the current prevailing methods.

For so many years the predominant belief was that 6 meals a day were the way to success in fitness and as such intermittent fasting came as a direct challenge to that belief system. This then provides a new way to achieve the same goal, but for those who have not found success or adherence with previous method.

In addition, it marketed itself as a “non-restrictive” way of eating since there were no rules for what you could consume. However, we should be careful in labelling it as non-restrictive because it is restrictive, just with time instead.

Is Intermittent fasting the magic pill we’ve all been waiting for?

Many do find success with intermittent fasting because it simply lessens their opportunity for overconsuming food throughout the day. It is also a naturally preferred way of eating for many, especially those who were never fond of breakfast to begin with.

In the end, if you lose weight, you simply did so by creating a deficit in overall calories consumed. The act of holding off eating is not a magic pill, just one strategy, and it may not work for everyone.

Women have reported the loss of their menstrual cycle so that and any other hormonal abnormalities are something to be aware of. Further, those with a history of eating disorders and disordered eating behaviours should acknowledge that this is still a restrictive way of viewing meals and likely isn’t advisable.

Please speak with a dietician or medical professional before altering your diet in a significant way and remember the right diet will always be the one that is sustainable for you in the long term.

One of the most important things we can focus on in 2020 is supporting our immune systems. With both COVID-19 and the flu season upon us, it’s more important now than ever to tend to habits that will help us in the long term.

Exercise has been historically seen as an immune system suppressant, but the opposite appears to be true.

Also remember, in addition to exercise and our other recommendations, one of the best ways to keep yourself healthy during a pandemic is by keeping a 6ft distance from those around you, regular hand hygiene and wearing a mask whenever possible.

Changes to immune system due to exercise 

Exercise is good for many long-term health conditions such as osteoporosis and heart disease; however, there appears to be a benefit even for acute conditions like colds, flus and other viruses like COVID-19.

Getting regular exercise can help flush bacteria out and keep your airways clear and less susceptible to getting sick.

In addition to flushing bacteria, after a bout of exercise, antibodies, molecules that help you fight immune system threats, will change the way they behave in your body. It’s not confirmed that this exercise-induced change will prevent illness however it is speculated that because more antibodies are circulating around, they could potentially be able to detect a threat sooner and, ultimately, protect you.

A third way exercise supports your immune system is by helping you reduce stress. Both at a mental health level and at a physiological level. It’s no surprise that we feel good after exercise but exercise really does have an impact on our stress hormones which are known to be immune system suppressants.

Other considerations: Sleep, Nutrition, Stress

While exercise is great for a number of reasons there are some additional considerations and lifestyle changes that can’t be ignored when caring for your immune function.

Sleep is our time to rest and regenerate, and that includes our immune system. One of the best gifts you can give to your body is by getting 7-9 hours of quality sleep every day.

In addition to sleep, we should pay attention to what we put into our bodies. Nutrition can’t be ignored as the vitamins and minerals in food helps run all our body systems including the immune system.

And finally, stress can be considered a threat to our immune system which is why you may find yourelf getting the sniffles after a difficult or stressful month. With that, try to manage your stress as best as possible and seek support and help if you are struggling.

In Conclusion

Exercise is good for you, pandemic or not. While other factors also play into how our immune systems function we should welcome regular exercise as a preventative tool in our toolbox.

If we look at lifestyle differences in most people from even just 50-100 years ago it’s no secret that automation and the digital revolution has taken us by storm. We no longer wait in line for a teller because we have online banking and ATMs and groceries can come straight to our doors with the click of a few buttons. Although convenient, what is this doing to our physical health and could addressing this area of your life be the key to reaching your goals?

What is NEAT?

NEAT stands for Non-Exercise Activity Thermogenesis and is, in short, all the moving you do in a day that you don’t consider exercise. This means anything like taking out the garbage, walking around the grocery store, doing laundry and vacuuming.

What does this mean for your body composition?

The total amount of energy you use up in a day is a combination of the energy it takes to keep you alive at a cellular level, the energy you use to exercise and the energy you use to do all the other activity. So, assuming you are getting some exercise in a week, the most reasonable way to increase your total energy expenditure is by adjusting NEAT, or simply put, filling your day with more general, low impact activity.

Someone who is sedentary and adds in a single walk in their day may notice remarkable differences; however, if you are already generally active throughout your entire day the changes may not be as significant but it may be worth a shot to try and find more opportunities for it!

Simple ways to increase your daily activity levels

• Park farther away from the store or destination
• Stand when doing stationary household tasks like folding laundry or chopping vegetables
• Turn on your favourite podcast and go for a walk for the duration of the entire episode
• Have fun and play alongside your kids outside 
• Turn on some music and just dance 
• Go to the restaurant and order food in person instead of choosing delivery
• Consciously choose to take on more physical tasks around the home if someone else is largely responsible for them now

Why increase NEAT and not just do more exercise?

At the end of the day, exercise is stressful for the body. It’s a good kind of stress, but too much of a good thing can also be bad. The great thing about NEAT is that these activities for the most part go unnoticed and may not make a huge difference in your appetite but in the end will likely enrich it, both by adding more activity into your day and consequently giving you more energy to continue staying active throughout your days to come.