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NIFS Healthy Living Blog

Fight Back Against Back Pain: Fitness and Wellness Solutions

GettyImages-866081050With millions of people around the world suffering from back pain, is there any hope for relief outside of traditional methods? Low back pain can be excruciating and immobilizing, but there is still hope. When dealing with any pain or injury, exercising might be the last thing that crosses your mind, especially if it’s chronic low back pain (CLBP). However, that’s exactly what is recommended and what can help.

Research is revealing that people who exercise and stay flexible are better able to manage pain than those who are sedentary. So my charge to anyone reading this, whether or not you are living with low back pain, stay proactive and make health and fitness a priority. Rather than be forced into reacting to an injury that might have you sidelined for months, take a step toward low back pain relief.

The Impact of Lower Back Pain

Alarming statistics reveal that the single leading cause of disability globally is none other than low back pain. According to the American Chiropractic Association, “Back pain is experienced by 31 million people at any given moment.” After all, it is the third most common complaint during doctor visits and accounts for more than 264 million lost work days annually.

What Causes Low Back Pain?

Low back pain can flare up and subside in the blink of an eye. Often there is no warning and there are no other accompanying symptoms. Pain can occur in varying intensities and pain levels. It is important to take back pain seriously because it is your body trying to tell you that there is something wrong and that you need to make a change. Common causes include the following:

  • Muscle strain/sprain
  • Muscle spasms
  • Bulging discs
  • Arthritis
  • Skeletal irregularities

What You Can Do: Fitness and Wellness Ideas

Fortunately, there are several precautionary steps that you can take to prevent low back pain episodes as well as further injury. Keep in mind that humans are complex beings and it is important to address overall health.

  • Start and maintain an exercise program. Our NIFS staff can work individually with members to develop a proper strength-training program that addresses cardiovascular fitness as well as flexibility and mobility.
  • Maintain a healthy weight. According to the National Arthritis Foundation, “Every pound of excess weight exerts about 4 pounds of extra pressure on the knees.” Therefore losing a few pounds can take pressure off the back and knee joints.
  • Limit and manage stress levels. Paying attention to stress levels can help you avoid behaviors that lead to obesity such as overeating and a sedentary lifestyle. If stress levels stay low, it can help improve overall health.

Always keep in mind that we are complex beings and it is important to address our overall health needs. It might take multiple methods to address back issues, but why not jump ahead and try to prevent them through proper health and wellness strategies? Visit www.nifs.org to find out more information, see the up-to-date Group Fitness Schedule, and start your fitness journey now.

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This blog was written by Cara Hartman, NIFS Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: stress group fitness muscles weight management pain fitness and wellness lower back pain low back pain arthritis

Stress Relief with Physical Activity: Sweat Therapy

GettyImages-896274520Throughout your life, you will come across times and situations that are tough, making you feel as though getting through it all is inconceivable and hopeless. There are more traditional ways to deal with these ups and downs of life, such as therapy, but there are other ways to overcome stress in life that can be as easy as taking a walk, shooting some basketball, or even lifting weights.

Forget Your Worries: Emotional Benefits of Exercise

There seems to be something about exercise that allows us to forget our worries and deal with our stresses while also improving our lives through wellness and fitness. With as much stress as we see in people's lives today, it would seem as though fitness would stand out as a blessing to anyone who wants to make their life better. Because this isn’t always the case, you can start as slow and as basic as needed to make sure you are getting the right exercise at the right amount at the right time.

The Anxiety and Depression Association of America has determined that exercise is essential for good mental well-being and that the benefits go beyond just reducing stress. Improved mood, increased energy, better sleep, reduced anxiety, and improved self-esteem all are payoffs too.

Get Your Endorphins Going

You might have heard of endorphins. They are the hormones that are released from the brain and nervous system and into your body. We feel good when endorphins are released into our bodies. This can happen as a result of almost anything that stimulates your brain, ranging from riding a rollercoaster to seeing your favorite band perform. With fitness, the same endorphins can be released through exercise, giving you similar feelings. We call this the “runner’s high.” You don’t have to be a runner to achieve this feeling, but exercise is the key ingredient, however you decide to score those endorphins.

Thomas’ Tips for Getting More Active

  • Start small, start smart. Take a walk around the neighborhood or with friends after work at the mall. Walking is definitely exercise and has many benefits. .
  • Do activities you like to do. If you are trying to keep this fitness and wellness going for a long time, you’d better like what you are doing (at least some of the time).
  • Don’t be afraid to ask for help. Not only are there fitness professionals who can help you, there are other individuals who are in the same boat as you. Make time to commiserate and help each other overcome obstacles together.

Getting started in fitness can be a daunting task. Even knowing the benefits associated with exercise might not be enough to light your spark. NIFS has certified and degreed individuals ready, willing, and able to assist with every aspect of wellness and fitness, ranging from fitness programming to nutrition and wellness. Let us know how we can help you reach your goals and hopefully reduce stress along the way. Make a choice to be a better you today!

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This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

Topics: NIFS Thomas' Corner stress relief fitness and wellness endorphins emotional physical activity