Feet are the foundation of our posture and the platform from which we move. When imbalanced, the body works to correct the issue by redistributing weight, which alters the natural posture and alignment of the spine. Over time, this causes pressure and stress on the muscles, which can lead to back or leg pain. Properly fitted footwear can provide mechanical support and protection, and can help ensure that the body is balanced and aligned. Before you embark on a new fitness routine this spring, it is important to consider the correct footwear choice for your exercise style. The appropriate shoes will support your springtime workouts, as well as protect against injury and back pain. If you are interested in walking for exercise, footwear choice is important. Walking shoes allow feet to roll slightly inwards and outwards, helping balance the various forces that act on the body while it is in motion. Make sure that the shoes feel secure with a close fit at the heel and midfoot. It is also important that the shoes allow for flexibility in the forefoot to enjoy smooth motion, balance and comfort. Running shoes are a necessary tool for those who would like to start

Your mother was right, maintaining good posture is important for back health. Sitting with correct posture puts the least amount of stress on muscles and ligaments, helping to avoid back and neck pain. However, a recent study has shown that slouching may have some benefits, specifically on our cognitive abilities. The new study, led by Japanese researchers, demonstrated that a relaxed posture might improve focus and productivity during activities that require mental effort. The researchers studied a group of 28 fourth graders fitted with electrodes that tracked their core muscle activities. The researchers presented the children with simple arithmetic problems, followed by more challenging ones, and asked to solve the equations in their heads. The study found that the children relaxed their core muscles when they were working on the math problems, and that their muscles were the most relaxed as they worked on the more challenging equations. The children performed equally well on both tasks, while sitting in this casual, slouched position. The researchers deduced from these results that slouching releases cognitive abilities that are not available when focusing on maintaining correct posture. However, the results are only suggestive, as Marjorie Wallcott, a neuroscientist at the University of Oregon

The new tool that hopes to better predict spine fractures is not being developed by the medical community, but by mechanical engineers whose expertise lies in bridges and buildings. A professor of mechanical engineering at Boston University, Elise Morgan, Ph.D., is leveraging her engineering background and methods to create a screening technique will more accurately anticipate and diagnose spine fractures. Spine fractures are one of the most common back injuries, affecting 40 percent of women ages 80 and older, and nearly 20 percent of men over 50. The fractures occur when the vertebrae, the small bones that make up the backbone, break and collapse causing sudden and chronic back pain. Patients’ risk of bone fractures are currently estimated with a bone density scan, a form of x-ray technology that measures bone strength. The scan generates a T-score, a rating of a patient’s bone density as normal, osteoporotic or osteopenic, meaning that they are at risk for osteoporosis. According to Morgan, the issue with this method is that, “About half the people who fracture their spine are classified as normal based on their T-score. Clearly the scan is missing something.” To create a more precise screening process, Morgan is utilizing mechanical engineering techniques that

It’s not just poor posture, chances are if you are in your forties or older, you are shorter than you used to be. On average, people lose ¼ to ½ inch every decade after age 40 with more rapid shrinking as time goes on. Several factors can contribute to why we lose height as we age. Generally, the discs between the vertebrae in the aging spine lose fluid, causing them to dehydrate and lose height. This process causes the spinal column to shorten. Our muscle mass, especially in the abdomen, also tends to weaken, which can cause uneven pressure on the discs and a stooped over posture. Osteoporosis, a disease that reduces bone mass and density, is another common factor. The bone disease causes bones to become porous and brittle, leading to a far greater risk of fracture. For patients with Osteoporosis, an action as simple as coughing or lifting a heavy object can cause spinal compression fracture. This injury is when the spinal vertebrae break, often resulting in back pain, loss of height and a forward flexed posture. While it is not possible to prevent height loss all together, there are certain measures that can help control loss of height. The

Living with chronic back pain does not have to prohibit you from enjoying a healthy, active lifestyle. Whether at the gym or from the comfort of home, you can use exercise equipment that will not only jump start your fitness regime, but actually help alleviate the pain as well. When exercising, it is important to avoid high-impact aerobic workouts that place too much strain on the back, such as running, jumping and tennis. Low-impact cardiovascular exercise, on the other hand, increases the circulation of blood and nutrients to the back structures without jarring them, helping to relieve stiffness and support healing. Treadmill The treadmill is a smart machine for beginners, as it provides a straightforward and low-impact aerobic workout. The machine is gentle on the back because it propels the body forward with each step, decreasing stress on the joints and spine. Its smooth surface also helps to negate risks such as tripping, falling and worsening your back condition. Elliptical Trainer The elliptical has many advantages for those who suffer from back pain because it insures minimal pressure on the bones, joints and most importantly, the spine. The machine’s pedals are suspended in mid-air so that users can simulate walking, running and/or skiing without the harsh impact of repeatedly landing on the ground. Stationary Bike The stationary bike, another no-impact workout, is ideal because it focuses on moving large muscle groups in smooth, cyclical motions that relieve pressure from the spine. There are two

A new study published in the journal Arthritis Care and Research found that those who suffer from depression are 60 percent more likely to experience chronic lower back pain than those who do not. Depression, a common yet serious illness, is one of the most frequently diagnosed mental disorders in the US, affecting approximately 6.7% of adults each year. Patients with depression typically experience persistent sad, anxious feelings and decreased energy, often resulting in physical pain, including muscle aches, headaches, cramps and/or digestive problems. The new study on the relationship between depression and back pain, led by Physiotherapist Marina Pinheiro from the University of Sydney’s Faculty of Health Sciences, is the first of its kind. Incorporating all relevant research in the field, including 11 studies and over 23,000 people, the study found that depression may actually trigger back pain. Those with symptoms of depression had a 2.5-fold increased risk of developing low back pain than those who did not, and the risk increased with more severe forms of depression. Additionally, the researchers found that when coupled with depression, low back pain was more intense and harder to treat. According to Dr. Paulo Ferreira, “When patients come to us with both back pain and depression their cases are much more complex. They don’t respond to treatment in the same way as patients who only experience back pain – they take much longer to recover and treatment can be expensive.” While this

Practicing mindfulness, the practice of being fully aware moment-to-moment, is often linked with various health benefits, from boosting the immune system to improving memory and attention skills. A new study to be published in the Journal of Neuroscience shows that mindfulness can also be a natural healing technique for emotional and physical pain that may be even more powerful than morphine. Mindfulness, a secular form of meditation, was created as a tool for reducing pain and stress. During mindful meditation, participants focus on their breathing, recognize thoughts and feelings as temporary, and pay special attention to the body’s physical sensations. The new study on mindfulness and pain relief, led by Dr. Fadel Zeidan of Wake Forest Baptist Medical Center in North Carolina, focused on the relationship between mindful meditation and the brain. Zeidan scanned the brains of 75 healthy participants with an MRI as they experienced painful heat from a 120-degree thermal probe. His team found that those who practiced mindfulness experienced a decrease in pain intensity. At the conclusion of the test, patients who mindfully meditated reported less physical pain by 27% and less emotional pain by 44%. On the other hand, the researchers noted that morphine, the most

Welcoming discomfort is a fundamental technique of Ayurveda, a natural, alternative remedy that invites pain in the process of relieving it. In conjunction with professional medical treatment, Ayurveda can be a powerful healing tool. The natural healing technique originated in India 5,000 years ago, and focuses on the mind-body connection and the power of daily routines. The ancient medicine believes that the root of physical discomfort lies in subconscious, negative habits, such as tensing muscles, suppressing emotions, and not drinking enough water. Ayurveda’s primary philosophy is that pain is the mind’s way of alerting the body that it is pushing physical and emotional capacities. The method attempts to resolve these issues by encouraging the mind and body to listen to each other and establish new, healthy habits and regimens. For lower back pain, Ayurveda specialists tailor unique daily routines to undo the pain naturally. The first step is for the patient to welcome and accept the pain, by viewing it as a subjective experience. The Ayurvedic practitioner, who is trained in human anatomy, Hinduism, Sanskrit, yoga, aromatherapy, and herbal therapy among others, will then create a multifaceted program for the patient’s specific needs that comprises activity, rest and diet. Ayurvedic

It is widely understood that how and when you stretch can affect your exercise performance. However, have you ever considered that the type of stretching can affect your performance as well? A recent study concluded that a stretching routine with dynamic activity, stretching that utilizes momentum rather than standing still, can help enhance your workout. The study found that this type of warm up reduces muscle injuries and increases range of motion with inconsequential effects on athletic performance. This demonstrates that dynamic stretching will not wear you out or slow you down, and that it can even increase your performance. The researchers, who looked at more than 200 studies of how stretching affects subsequent exercise, found the opposite to be true for static stretching, i.e. stretching while standing still. They determined that stretching without movement could actually inhibit the ability to “generate power,” or lower your flexibility. For instance, a static stretch, such as reaching down and touching your toes while standing, does not adequately loosen your hamstrings, making it harder to leap or jump during exercise. However, it all depends on your workout of choice. A New York Times take on the study states that these results are applicable