Susan Countryman

One of the most common areas of pain and discomfort is the lower back.  It is estimated that 31 million Americans experience low back pain at any given time.  Worldwide, back pain is the leading cause of disability, preventing people from going to work and engaging in other physical activities. 

Your back is comprised of bones, joints, ligaments, and muscles.  These 4 components work together to allow movement, stability, and hold your back in proper alignment.  Back injuries can occur when you have poor posture, perform repetitive tasks, or lift heavy objects. Chronic arthritis may also contribute to back pain.

Studies show that physical activity and exercise can reduce back pain. Let’s focus on 4 simple stretching exercises that may reduce back pain and strengthen the muscles in your back. 

Cat/Cow 

Using a yoga mat, begin on your hands and knees. Exhale as you round your spine, keeping your head down, into “Cat Posture”. Hold for a few seconds, then inhale as you arch your spine and lift your head up into “Cow Posture”.  Perform both Cat and Cow for 8 repetitions. 

Child’s Pose

Using a yoga mat, begin on your hands and knees. Exhale as you lower your hips down to your ankles while reaching your arms forward.  You will feel a stretch in your lower back.  Hold for 20 seconds and repeat for 2 sets. 

Knees to Chest 

Using a yoga mat, lay on your back and bring both your knees to your chest. Wrapping your arms around your knees, hold for 20 seconds and perform a total of 2 sets. 

Eagle 

Using a yoga mat, lay on your back and bend your right knee up toward your chest then over to your left elbow.  Keep your left leg straight and keep your back and arms on the ground.  Hold for 20 seconds and switch to the other side.  Perform 2 sets on both sides. 

Looking ahead, next month we will cover 4 strength exercises to strengthen the back and hips.

Last summer I remember exercising during an intense Sacramento heat wave.  During my session I noticed that I was sweating more than usual, my warm-up sets felt like my one rep max, and I started getting light headed.  I sat down and tried to catch my breath but the room started spinning.  My friend gave me water and I gradually felt better afterwards.

During exercise your blood flow increases and generates heat.  As the outside temperature increases your body has to work harder to cool itself off while at the same time keep up with the demands of your exercise.  In my case, since I could not handle both exercise and the heat, I experienced heat exhaustion.  

The most common signs and symptoms of heat exhaustion include: 

• Muscle cramps
• Profuse sweating
• Fatigue 
• Nausea 
• Headache 

If you experience any of the symptoms above, it is essential that you lower your body temperature and hydrate immediately.  I was lucky enough to have my friend around to help me re-hydrate and cool off.  Other treatment tips are to remove yourself from heat and rest, take a cool shower or bath, or apply external cooling measures such as fans or ice towels.  The neck, forehead, and under your arms are areas that can benefit greatly from cooling. 

Heat exhaustion is preventable with adequate water intake and rest.  However, if not treated, heat exhaustion can lead to heat stroke.   This is when the body rises above 104 degrees Fahrenheit and you lose consciousness.  There have been cases of severe injury to those who suffer heat stroke, which range from professional athletes to older adults.

Heat exhaustion and stroke can be prevented!  Try these tips below: 

• Exercise before or after peak sun hours.  Any time before 10am and after 5pm are recommended.  Reschedule a workout if the temperature is above 100 degrees Fahrenheit ; otherwise, your performance will be affected and you are at greater risk of injury or heat related illnesses. 
• Slow down and pace yourself.  You probably won’t break any personal records as heat can limit exercise intensity.  Listen to your body and see what works best for you. 
• If you have no other choice but to exercise during noon, please acclimate yourself.  Your body can take 14 days to adjust to temperature changes.  Try 10-15 minutes at a time and slowly build up your endurance. 
• Wear lightweight protective clothing and hat.  Apply plenty of sunscreen (UVA/UVB protection and minimum SPF 30 or more) and wear sunglasses.   Lighter colors will help reflect sunlight while darker colors will absorb light, which will increase temperature. 
• Drink extra fluids if you are planning on going out to exercise.  The general recommendation is to drink 24 ounces of fluid before exercise and 8 ounces after.  If you are thirsty then you are most likely already dehydrated. 

Have a fun and safe summer! 

Summer Hydration

The beach is my favorite spot to visit in the summer.  There’s something about the water, sun and warm sand between my toes.  I feel like all my problems melt away and there’s a sense of peace and tranquility.

I usually pack my sunglasses, sunscreen, hat, and towel.  But it seems like I’m missing something very important. Water!

Water is one of the most important things for our body yet at times can be forgotten in the summer fun. Water is essential because it regulates body temperature, lubricates joints, transports nutrients, and circulates blood.  However, if we become dehydrated, our bodies ability to perform these essential functions become compromised.  Therefore, it is essential we hydrate frequently, especially in the summer heat.

Below are three tips to help you stay hydrated this summer.

Hydrate with water

Soft drinks and soda contain water, but they also contain something called a diuretic, which causes your body to lose water. This in turn can lead to dehydration.

Hydrating with water is the better choice as it contains zero calories and is generally cheaper than sports drinks.  People have various water needs based on weight and how much they sweat, but the general recommendation for daily water intake is 8 glasses of 8 ounces of water.  Keep in mind this number changes during the summer.

Refuel with fruits and veggies 

Fruits and veggies, which contain high water content, are great snacks to refuel your body.  Oranges, grapes, carrots, lettuce, and berries are all high in water content.

If you don’t have fresh fruit, frozen fruit is a great substitute.  Keep frozen fruit in your freezer and add some to a healthy and delicious smoothie.

Check in with yourself

Monitor your body, especially when you exercise, to determine if you are developing symptoms of dehydration.  If you feel dizzy, nauseous, or overly exhausted during exercise, take a break and hydrate yourself.  Your body fatigues faster during the summer so it is a good idea to take it easy.  Lower your expectations on your next run or exercise session.

Summer is meant to be enjoyed but remember to bring your water with you.  Stay safe and healthy!