Page 7 - Boca Exposure - November '24

Boca Exposure, Page 7
Healthy Answers – A Guide to Healthy Living:

‘Oh, My Aching Back!’

By Dale Brown, B.S., up. Also, the production of synovial fluid, which during your equilibrium and gives you the range of motion you
M.A., C.E.C. Dale is a the day keeps your joints lubricated, slows down during need to live independently. Stretching also promotes
motivational speaker who sleep. So, until you start moving again you walk around relaxation by triggering the release of endorphins, which
has spent many years as a stiff legged, zombie-like until things loosen up. are natural mood lifters. There is a peacefulness that results
Certified Life Coach and has There are a variety of reasons why people have back from slow, static stretching that helps us be less uptight
written numerous articles pain as they age. It could be arthritis, worn and torn and more relaxed.
and e-books relating to cartilage or a lifetime of playing sports that have taken Back pain and feeling stiff in the morning are normal
self-improvement and ways their toll. Regardless of the cause the important thing is physiological responses to inactivity during sleep, but with
to build a high-performance to warm-up and stretch for at least three to four times per some adjustments it can be minimized for a smoother start
team. She is the author of week, if not daily, to maintain and improve flexibility. to the day. Here are a few suggestions that might help you
the book, “Small Steps... For as long as I’ve known my husband he has practiced reduce morning stiffness:
Big Changes: The Personal a daily stretch routine that was recommended by his Stretch Before Bed: Gentle stretching or yoga before
Stories of a Life Coach.” Her education and years muscle therapist. It only takes about 20 minutes and I sleep can help keep your muscles more limber during the
of experience in physical fitness and training of elite have to say he never misses. I tease him about looking a night.
athletes have enabled her to sharpen her knowledge in little silly swinging his arms or holding up the wall while Stay Hydrated: Drink plenty of water throughout the
many health-related areas. The following introduces a doing his hamstring stretch, but it gets him up and going. day and before bed (but not too close to sleep to avoid
new approach to Ms. Brown’s series of columns devoted He is clearly dedicated to this routine that he claims helps waking up).
to many topics that deal with the mind/body connection jump start his day with vim and vigor. Use Proper Sleeping Posture: Use a supportive pillow
and the importance of living a healthy lifestyle. Dale, However, not everyone adheres to a similar regimen. and mattress that help keep your spine aligned and avoid
a Bocaire resident, can be reached at dalebrown@ There are some people who rise early in the morning, putting strain on your muscles and joints.
lovingmondays.com. throw on their clothes and hit the golf course for 18 Gentle Movement Upon Waking: Start your day with
There may be a time in your life when your night holes. I’m not surprised when I hear they suffer with back light stretching or a short walk to get your blood flowing
table might start looking like the “pain relief” aisle at the problems. I recently joined a group of golfers after their and loosen up your muscles and joints.
pharmacy. Let me give you a shortlist: Tylenol, Advil, game and the topic of conversation dealt with their aching Warm Showers or Baths: A warm shower in the
Aleve and eye drops. Anything to help you sleep better backs. One guy was wearing a back brace, another was morning can help increase blood circulation and relax
and avoid the dreaded and anticipated morning pains. taking pain medication, and another could barely finish stiff muscles.
Hopefully, you’re not there yet but let me ask you: When the last hole because his back was so bad. Regular Exercise: Regular physical activity can help
you wake up in the morning does it take you a while, not Often, we take our physical abilities for granted until keep your muscles strong and flexible, reducing stiffness
only to open your eyes, but also to straighten up? we do something that reminds us that our bodies are not over time.
Those first few movements of sitting up, getting out as young as they used to be. You realize you can’t easily Stretching doesn’t have to involve a major time
of bed and taking a walk to the bathroom can make you get up off the floor or get on your shoes or clip a toenail. commitment but can end up giving you huge results.
feel like you’ve aged 10 years during the night. Even As we age our flexibility decreases because collagen, Consistency is more important than doing it for long
bending over or brushing your teeth is enough to send the protein found in connective tissue, begins to change. periods. Maintaining flexibility throughout your lifetime
sharp pain to your lower back. Yet, after a few minutes of Collagen fibers in skin, muscle sheath, bone, tendons, is probably one of the most important factors affecting
moving and walking you find yourself gradually feeling ligaments and cartilage begin to stick together making the quality of life as you age.
better. Why? them less elastic. The less active you are the more your Consider joining a yoga class, or a “stretch zone” near
This is because during sleep your body is inactive for joints stiffen up. you if you prefer instruction and the benefits of a group
several hours, resulting in less blood flow to your muscles. This is the reason that stretching is so important! It dynamic. I can tell you from experience that learning the

This lack of movement causes a temporary decrease in keeps your body limber by lengthening the muscles and correct way to stretch with proper breathing techniques
circulation so your muscles feel stiff when you wake tissues that hold your body’s structure in place. It helps will help you get the results you desire.

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