DUCK-DYNASTY-facebookYou might say the executives of the A&E cable network were pleased with the premiere of the 2013 season of Duck Dynasty. Actually, it would be more accurate to say they were happy, happy, happy – to borrow a phrase from the patriarch of the Robertson clan!  As USA Today noted, “Wednesday’s episode, which focused on a surprise wedding-vow renewal ceremony for Phil and Kay Robertson, attracted 11.8 million viewers and 6.3 million advertiser-coveted young adults (18-to-49).” This was no fluke. This episode was up 37% in viewers and 26% in young adults vs. last season’s premiere, which also set records.

So, what gives here? Why would almost 12-million viewers tune in to a reality show based on the often ridiculous exploits of a group of self-avowed, redneck duck hunters?

Dr. Ralph F. Rashbaum, M.DWe asked Texas Back Institute surgeon and avid outdoor sportsman Dr. Ralph Rashbaum that question and his response is consistent with media observers around the world, “It’s simple, really. This show is about family values. All of the hunting, fishing, duck calls and related hijinks are just supporting storylines to this.”

Whether it was intentional or not, Duck Dynasty and the Southern charm of the extended Robertson family has had a positive influence on a large number of people –  both city slickers and country bumpkins – who have developed an interest in hunting and fishing. While the fishing rod, shotgun and camouflage apparel manufacturers are (dare we say it) happy, happy, happy, this will inevitably lead to more people in the fields when the fall hunting season kicks off in September.

Unfortunately, some of these hunters will show up in Dr. Rashbaum’s examining room shortly thereafter. Before getting some advice from him about avoiding back injuries while swinging that shotgun, let’s take a moment to introduce Duck Dynasty to precious few who have not made the acquaintance of the Robertson family of West Monroe, Louisiana.

Meet the Folks who Work for Duck Commander

 

The storylines of the 1950’s situation comedy “I Love Lucy” worked around a one-bedroom apartment in New York City where Lucy and Ricky Ricardo managed to get into hysterical predicaments with the help of their neighbors, Fred and Ethyl Mertz. Similarly, almost every episode of Duck Dynasty incorporates the “Duck Commander” duck call factory. Unlike Lucy and Ricky’s home, this factory actually exists and this very successful company, started by Phil Robertson, has produced highly regarded duck calls for many years.

When Phil retired to hunt ducks, fish for crappie and teach his grandbabies “how to avoid becoming yuppies,” his son Willie took over as CEO of Duck Commander. The other Robertson son, Jase, is an employee of the company and, as the most of the funny premises of the show result from Jase refusing to recognize the authority of his older brother, Willie. He is usually joined in this harassment of his brother by their Uncle Si, Phil’s brother, a Vietnam vet, perpetual ice-tea drinker and full time philosopher, and the rest of the employees at Duck Commander.

Each week, these real-life characters deal with simple issues that are cleverly embellished to become a comedic crisis. In the end, everything gets worked out and the last scene of every episode has the entire family around the dinner table with Phil saying grace.

Duck Dynasty: A Boon for Outdoor Sports

The fun these folks on Duck Dynasty are having is resonating with men and women who have decided to take up the sports of hunting and fishing. Several outdoor sports trade publications have noted that the show has done more for increasing the popularity of these ancient pursuits than anything in the past century.

It’s estimated by the National Shooting Sports Foundation (NSSF) that more than 20.6 million people in the U.S. hunt each year and this number will likely increase with the popularity of this show and others like it. Two years ago, the NSSF noted that more than 8,000 U.S. hunters annually were injured while enjoying their time in the woods and as more novice hunters get out in the field, this number will likely increase.

As someone who is both an avid outdoor sportsman and highly-regarded spine surgeon, Dr. Ralph Rashbaum is in a unique position to offer some guidance to both novice and seasoned hunters and anglers. “Stamina and flexibility are the two most important factors in avoiding back strains or injuries, but common sense and proper safety precautions are even more important,” he said.

Hochschuler and Rashbaum 03Dr. Rashbaum continued, “I love to bow hunt and many times this is done from a tree stand to avoid the superior sense of smell enjoyed by deer. Climbing up to the stand can cause back strains if the muscles are not properly conditioned. Falling from a tree stand can seriously injure or facture the vertebrae in the spine. This type of accident is very common and it can be avoided with proper precautions.”

Dove season begins in most states in September and many hunters will be donning the camo and swinging their 12 and 20-guage shotguns for hours. What does Dr. Rashbaum suggest for these hunters to avoid back strains and injuries?

“I’ve been on a 4-day dove hunt in South America, where my son-in-law and I shot more than 2,300 rounds of 12 and 20-gauge shells! Needless to say, we were tired at the end of the day (however, not as tired as the retrievers who brought back the birds!), but because we had conditioned our shoulders, neck and arms and had spent time stretching these muscles before the hunt, we were able to have an amazing experience and very little back pain.”

Fishing is also popular with the Duck Dynasty clan and millions of other outdoor sports enthusiasts. What does Dr. Rashbaum recommend to avoid back strain from a day of casting? “It really depends on the type of fishing you are thinking about. I love to deep-sea fish and also enjoy fly fishing in fresh water. These are two very different experiences and require different conditioning.”

“If you think you might fighting a marlin for two hours on the open sea, you should definitely get to the gym a few weeks before the trip and work on building strength in your back, shoulder and arm muscles. This can be done with weight training as well as such exercises as rowing and pull-downs. On the other hand, the most dangerous part of fly fishing is not from casting but rather from walking on slippery rocks to get near the fish. Having appropriate equipment – waders with boots that don’t slide and using a walking stick – will help with this.”

Life Lessons of Duck Dynasty

It’s interesting that the situations and values portrayed on Duck Dynasty seem to be as relevant to an urban audience as it is to that which is rural. While he lives and practices in the highly-urbanized area, Dr. Rashbaum is a big fan of the show. “The people on Duck Dynasty are the salt of the earth and represent the best of family values. Plus, they’re very funny!”

It appears that life lessons of Phil, his family and friends on Duck Dynasty go beyond frog catching and duck calling. As Uncle Si would say: “That’s a fact, Jack.”

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The fact that June 5th was National Running Day was lost on many people. Why? The joints and muscles of most individuals are not flexible or strong enough to take the pounding that running requires. However, almost anyone can walk and this exercise seems to be as effective as running. There’s even recent research that proves this.

In April 2013, Paul Williams of Lawrence Berkeley National Laboratory in California and Paul Thompson of Hartford Hospital in Connecticut compared 33,060 runners to 15,045 walkers and found that it’s how much a person exercises, in terms of energy spent, not how long he or she spends exercising. While it takes longer to walk a mile than to run one, when these two exercises compared in terms of energy expended, they are comparable yielding the same benefit.

The researchers measured blood pressure, blood sugar and cholesterol at the beginning, and then watched for six years to see who got diagnosed with high blood pressure, unhealthy cholesterol or diabetes. Those who exercised equally (in terms of energy output) got the same benefit whether they ran or walked. This study was published in the American Heart Association journal, “Arteriosclerosis, Thrombosis and Vascular Biology.”

In addition to these physical benefits, walking lowers stress levels in most people. A study at the Department of Behavioral Science at the University of Texas M.D. Anderson Cancer Center showed university students who walked had lower stress levels than sedentary people or even those who exercised strenuously. Plus, walking can be done almost anywhere – on the street, in a park or in a shopping center.

Is Back Pain Keeping You From Walking Tall?

With all of these benefits, why isn’t everyone walking every day? Sometimes, back pain precludes this activity. This is where the spine specialists at Texas Back Institute can be of assistance. We spoke with Dr. Stephen Tolhurst, an orthopedic spine surgeon at Texas Back Institute about the benefits and challenges of a regular walking program.

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To watch a video interview of Dr. Tolhurst explaining the benefits of walking for the back, please click here. 

Are there benefits to back health that are derived from a regular regimen of walking? If so, what are these?

Walking improves one’s overall health and this affects the whole body including the back and neck. The back tends to be healthier and less susceptible to injury and/or disease such as arthritis when an individual is active. Additionally, walking can help to keep the core muscles – abdominals, back and legs – stronger and this supports the back and neck.

What are some lower back problems that can keep someone from walking and how does one know when these pains are serious enough to visit the physicians at Texas Back Institute?

There is a condition called spinal stenosis, which is an abnormal narrowing of the spinal canal that can occur in any of the regions of the spine. This narrowing causes a restriction to the spinal canal, resulting in a neurological deficit. The symptoms of spinal stenosis include pain, numbness and loss of motor control. The location of the stenosis determines which area of the body is affected. This can cause a “rubbery” feeling around the leg when walking. This condition is serious and should be treated by a spine specialist.

There are also situations where pain shoots down one’s leg when standing or walking. This could be caused by a herniated disc or pinched nerve and should also be treated by someone on our staff.

However, mild to moderate back pain or stiffness during or after walking is usually not serious. If the pain is not getting worse, it’s probably safe to work through. In fact, the exercise from walking will likely help this pain and stiffness.

What are the most common factors that can cause lower back pain and keep someone from walking?

The number one factor is a sedentary lifestyle and the lack of regular activity. In this situation, core muscles are weak and walking can cause back pain. Obesity also plays a role in back pain and it’s no surprise regular physical activity can help to reduce obesity. Sleeping on awkward surfaces, such as a cot, floor or even a too-soft mattress, can cause back pain.

Some people experience “side stitches” when they walk. Is this a back problem or not?

Side stiches are not a back issue. While there are lots of theories on what causes them, no one is sure. They are not dangerous but they are annoying. When I’ve gotten them, I’ve used deep breathing techniques – after inhaling, breathing out through pursed lips to force the exhale – and this helps me. Stopping and stretching is also a tactic to use to work out this pain. Under any circumstances, this is not a sign of spinal problem.

How You Can Get Started

Just knowing the physical and psychological benefits of walking is not sufficient to motivate most people to “put on their walking shoes.” Texas Back Institute is involved in the specialized care of neck and back pain, spine trauma, scoliosis, artificial disc replacement and related spine surgery – not fitness counseling. However, we recognize physical fitness can have very positive effects on one’s back health.

With this in mind, here are a few fun suggestions to get you and your entire family involved in a daily walking program.

  • Bring along a walking buddy. This can be friends or family and if they’re excited about feeling better…all the better!
  • Walking has to be fun, otherwise it’s boring. Finding visually interesting places to walk such as trails in parks and greenbelts and then combining natural studies such as bird watching or tree/flower identification activities with your walking buddy.
  • Purchase an inexpensive pedometer, clip it to your waist and keep track of the miles you walk each day. Some of these steps will come from your daily activities. The average person’s stride length is approximately 2.5 feet long and this means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. Set a reasonable and attainable goal and then log your daily steps in a journal and try to add more steps each day.
  • Take the stairs whenever possible. Climbing stairs is a great aerobic exercise and when you take them, you’re not stuck in an elevator with 5 or 10 other people.
  • Get some tunes for your walk with your mobile device and ear buds. Music is a wonderful addition to any walking program because it not only distracts the walker from fatigue, but sports psychologists have noted that a steady beat can elevate a person’s performance by as much as 20%! In order to get you in the mood, why not download some tunes that have “Walking” in the title. Here are some:

Spring and summer is a great time for you to step up to a walking program. With this advice from Dr. Tolhurst you have some of the medical facts you need to get started. Now all you need is your walking buddy, pedometer and walking tunes and you’re good to go. Are you ready? Start walking.

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Two years ago, Keith Roberts was relocating his office. He began to feel immediate pain in his lower back after lifting a table. The pain became progressively worse from that point. His doctor told him it was just a sprain, but he soon learned more about his diagnosis.  After a regimen including rest and anti-inflammatory medications, he didn’t get better. “I’m a fairly active person and I knew there was something more to this,” he said. His first doctor ordered an MRI and the scan revealed a herniated disc. “My wife and I did a lot of research and we decided to try Texas Back Institute,” Keith said. “It was the best thing we’ve ever done.”

Keith made an appointment with Dr. Jessica Shellock and hasn’t looked back since. Texas Back Institute helped him navigate through the sometimes laborious paperwork involved with a worker’s compensation claim. “Without Dr. Shellock’s medical expertise and Tonya’s help with everything, I have no idea where I would be today.”  The Tonya he is referring to is Dr. Shellock’s medical assistant, Tonya Edwards. Medical Assistants are imperative to the delivery of healthcare for the providers at Texas Back Institute. They help obtain information about the patient including vital signs, medication, and their medical history.  They also assist the patient with future testing and appointments. “If it wasn’t for them, I wouldn’t have been able to get the surgery that I really needed to get better.”

After failing to respond to conservative treatment and without sustained relief following a microdiscectomy, Keith ultimately underwent a L5-S1 fusion in November 2012 with Dr. Shellock.  It was after progressive worsening of his symptoms at this point that I recommended the fusion,” said Dr. Shellock.  “He has done fantastic. “

He took three months off of work to recover properly and is now attending outpatient physical therapy sessions at TBI. He went from being very active to no activity and is now making a comeback. In April, he was able to complete his first 6-mile bike ride and this summer, his plans include a 12-mile hike in the Ozarks with his wife.  He and his wife are avid photographers and have donated art work for Dr. Shellock’s patient rooms.

“It’s amazing to go from being able to walk less than a half a mile and having so much pain to this,” said Keith. “I missed out on 2 years of my life and I would be missing more if it weren’t for Dr. Shellock.”

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What is it about the spring and summer that makes us believe our bodies are indestructible? Maybe it’s the warm weather beckoning us to get out of the house after a long, cold winter. Perhaps it’s the traditional warm-weather outdoor activities such as gardening, walking, biking, running or fishing. It could be the horror that comes from glancing at the full-length mirror in the hall and noticing  the winter weight – resulting from all the comfort food and no physical activity – is about to be displayed for the entire world to see the first time a swimsuit or tennis togs are worn.

For these and a myriad of other reasons, many otherwise sane individuals decide  the pleasant chirping of birds and distant hum of a lawn mower should be accompanied by the sounds of running shoes hitting the pavement and the huffing and puffing that comes from someone trying get back into shape. In moderation, this is a worthwhile and even healthy endeavor. However, if it’s overdone or done improperly, it can result in debilitating back pain, excruciating joint pain, herniated discs, sacroiliac joint strains and possible injury to the spine, neck and limbs.

In order to help you avoid this rite of spring, we’ve asked Texas Back Institute occupational and sports medicine specialist, Dr. James Cable, to give us some insights on avoiding the pain while realizing the gain of exercise and activity. Before getting this advice, it’s interesting to review the ways we abuse our bodies, in the hopes of getting into swimsuit shape.

The Numbers Don’t Lie

The Center for Disease Control (CDC) is the U.S. governmental agency charged with a wide range of public health monitoring and management duties and one of its missions involves promoting physical activities and preventing injuries. The agency’s website notes, “Participation in sports, recreation, and exercise is increasingly popular and widespread in American culture. These activities include organized sports (school or club) and unorganized sports (backyard or pick-up), such as basketball, football, and hockey; recreational activities, such as boating, biking, skiing, swimming, and playground activities; and exercise and training activities, such as weight-lifting, aerobics, and jogging.”

The site continues, “Participation in sports, recreation and exercise activities contributes to health-related fitness; however, the risk of injury is inherent in any physical activity.” This is why the CDC is concerned about you or your family members’ participation in organized or individual exercise and recreational activities.

The public health agency references some serious public health data.

  • More than 10,000 people receive treatment in the nation’s emergency departments each day for injuries sustained in (recreational) activities.
  • At least one of every five emergency room visits for an injury results from participation in sports or recreation.
  • 1999, Americans made an estimated 1.5 million ER visits for injuries sustained while playing basketball, baseball, softball, football, or soccer.
  • Approximately 715,000 sports and recreation injuries occur each year in school settings alone.

And here is the most depressing part of these data.

  • Injuries are also a leading reason people stop participating in potentially beneficial physical activity.

The statistical breakdown on sports and recreational injuries is also interesting to contemplate – especially before jumping in to that full-court basketball game without warming up.

  • Children younger than 15 years account for about 40% of all recreation related emergency room visits.
  • Adolescents and young adults under age 25 have high participation rates in recreational activities and experience almost one third of all recreational-related injuries.
  • The population of older adults is increasing, and little is known about their injury risk during participation in Sports Related Exercise.  In 1996, emergency rooms treated more than 53,000 sports and recreation-related injuries among people 65 and older, a 54% increase from 1990.

This third point suggests even more mayhem as the Baby Boomer generation, which has a well-chronicled interest in feeling and looking healthy, ages. This zest for life and activity combined with the wear and tear on muscles and joints exponentially increases the potential for emergency room visits.

With All of These Fitness Options, Why is Obesity at an All-Time High?

With the popularity of “boot camps” and “cross fit” training along with the proliferation of high-tech workout facilities, spinning classes, treadmills and other fitness equipment, soccer camps, basketball camps, marathon training classes and any number of other sports and recreational opportunities men, women and children have numerous opportunities to get fit. With all of these opportunities, the intriguing question is: Why is the U.S. population – especially children – more obese than it has ever been in history?

The answer may have to do with the fact  pain and injuries discourage adults of all ages and kids from participating in regular fitness activities. This would also explain why the public health experts at the CDC are concerned about sports and recreational injury trends.

Before Undertaking Vigorous Activity – Read This

 Aside from the healthcare expenses, the human misery associated with spring and summer recreational activities are serious considerations.Therefore, before taking off on that 50-mile bike ride with no advance training, or having too much weight on the bench press bar, take a minute to read this advice from Dr. James Cable. He is a specialist in recreational and occupational back injuries at Texas Back Institute.

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What are the most prevalent sports and recreation related injuries  you treat in the spring and summer?

As people get more active – working out or doing yard work – the most common injury is a back sprain. Usually, if someone with a back sprain can take it easy and then slowly get back into gentle activity, they are able to overcome this problem. However, if they’ve given it 2 to 4 weeks to rest and they are still experiencing pain, they should probably get some medical attention. For a normal back sprain, one shouldn’t spend more than a couple of days in bed because any more than this will cause a loss in muscle strength. Conversely, they don’t want to exacerbate the injury. The best approach is to slowly test the water by slowly increasing the activity.

What can a person who has been inactive during the winter do to acclimate themselves to outdoor activities, without becoming injured?

They should use basic athletic training principles of gradual increases in the level of activity. For example, if someone is not accustomed to running, she/he should undertake a walking/jogging approach. This involves alternating three minutes of walking and one minute of jogging for a total of 30 minutes. Gradually, the individual should work to increase the number of minutes jogging, while still alternating with walking for a total of one hour. The key is to slowly ease into the activity. If it’s yard work your undertaking, you don’t want to be lifting 100 pound bags of cement unless you’re used to lifting this weight.

What are the types back injuries  you treat most often for those participating in spring sports and recreation?

The types of back injuries  we see the most of are those that occur from lifting, twisting and bending. These are back muscle strains, herniated discs and sacroiliac joint strains. The pressure from lifting that 100-pound of cement or twisting the body in the course of a pickup basketball game loads the spine in an awkward fashion. Under extreme conditions lifting heavy objects can result in the discs being ruptured.

Common aches and pains will always occur when someone takes part in strenuous activity. However, is there a type of pain or feeling that suggests  medical attention should be sought immediately?

It is very rare but if the person becomes paralyzed or loses control of their bowel and/or bladder, they should go to the Emergency Room immediately. Short of that, if one develops gradual numbness in legs or arms, they need to come in to see us. Neurologic symptoms such as dragging a foot or the extreme symptoms noted above are alarming and very rare, but if they occur after strenuous physical activity, a doctor’s exam is called for.

What is your best advice for someone thinking about getting into shape this spring?

Don’t get out of shape in the first place! The biggest battle involves the couch potato who has not been in shape for years. However, we live in the real world and lots of people are out of shape. Even athletes who fail to maintain a level of physical activity can get out of shape. However, if they have been in good condition before, it’s easier for them to get back into shape. The best advice is to do something; walking, ride a stationary bike just get moving a little. Fortunately, people who are not used to exercising will see benefits a lot faster, because their baseline is lower.

Since Sunday is Mother’s Day, here’s a story about my mom. We had some puppies and I gave my mom one of these little guys. She’s about 5’ 1” and at the time was a little overweight and had health issues associated with this weight problem. This is a lady who got no exercise whatsoever. Well, the puppy wanted to be walked and she started walking him around the block a couple of times each day. The effect of this minimal exercise was pretty amazing. She lost 20 pounds and her blood pressure normalized just by taking her dog out for a walk. If she can get into shape with this small commitment of time, anyone can!


 

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Back Pain can affect us all, young and old, no matter how active you may be. In some cases all it takes is incorrect posture while lifting or normal wear and tear over time to trigger pain in your neck and back. Here are some tips from Dr. Shawn Henry that may help you think about the health and safety of your back.

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1)   Don’t lift and twist at the same time.

2)   Maintain good posture while walking. Keep your head high, chin tucked in and toes straight ahead.

3)   Wear comfortable low-heeled shoes (avoid wearing high-heeled or platform shoes).

4)   Don’t bend forward with straight legs, when lifting an object. Instead, bend at the knees and hold the object close to you. Lift steadily by using the power of your leg muscles.

5)   Maintain a healthy body weight (added weight can put extra stress on your back).

6)   Don’t sit or stand for long periods of time, get up and stretch your muscles frequently.

7)   Sit in an ergonomically designed chair that provides proper back support (and makes it difficult for you to slouch). At the very least, get an orthopedic insert or roll up a towel to help support the low back in mid-position.

8)   Quit Smoking: Smoking is known to contribute to advanced degeneration of the spine.

Dr. Henry is now serving in our Ft. Worth, Dallas, and Midland clinics.

Now that the school year is off to a good start and football season is in full swing many may think the safest place for athletes is on the sidelines, however, studies show this isn’t necessarily the safest place for athletes anymore.  In the 29th Annual CATASTROPHIC SPORTS INJURY RESEARCH report high school cheerleading is accounted for 64.8% of injuries to female athletes and 70.6% at the college level.  Many attribute this high injury rate with an increase in gymnastic type stunts.  Though injuries may never be completely preventable, there are some tips cheerleaders can follow-up help decrease the likelihood of injury.

According to The University of North Caroline National Center for Catastrophic Sport Injury Research the following are a list of sample guidelines that may help prevent cheerleading injuries:

1. Cheerleaders should have medical examinations before they are allowed to participate.  This would include a complete medical history.

2. Cheerleaders should be trained by a qualified coach with training in gymnastics and partner stunting. This person should also be trained in the proper methods for spotting and other safety factors.

3. Cheerleaders should be exposed to proper conditioning programs and trained in proper spotting techniques.

4. Cheerleaders should receive proper training before attempting gymnastic and partner type stunts and should not attempt stunts they are not capable of completing.  A qualification system demonstrating mastery of stunts is recommended.

5. Coaches should supervise all practice sessions in a safe facility.

6. Mini-trampolines and flips or falls off of pyramids and shoulders should be prohibited.

7. Pyramids over two high should not be performed.  Two high pyramids should not be performed without mats and other safety precautions.

8. If it is not possible to have a physician or certified athletic trainer at games and practice sessions, emergency procedures must be provided.  The emergency procedure should be in writing and available to all staff and athletes.

9. There should be continued research concerning safety in cheerleading.

10. Cheerleading coaches should follow the concussion policy and guidelines published by the NFHS (National Federation of State High School Associations).

11. Cheerleading coaches should have some type of safety certification.

12. The NFHS should make cheerleading a sport, which will place cheerleading under the same restrictions and safety rules as all other high school sports (physical exams, qualified coaches, safe facility, athletic trainers, practice limits, and starting and ending dates for practice and games or competitions). The NCAA should follow this same recommendation.

A cheerleader has been defined as someone who calls for and directs organized cheering, but more recently cheerleading involves much more than this.  It’s important everyone involved in cheerleading is taking an active approach to keeping our cheerleaders safe.

Do you love cheerleading?  Tell us what’s your favorite thing about cheerleading below!

 Back Pain Weighing you Down?

Dr. Rey Bosita, Orthopedic Spine Surgeon at Texas Back Institute weights in on weight gain and back pain

 Could extra weight be to blame for your back pain?  According to a study published by the American Obesity Association, probably so.  The same study found nearly one-third of Americans are severely overweight or obese, and suffer from musculoskeletal (specifically back) pain.  Individuals with excess weight in their stomachs may experience back pain as a result of the excess weight pulling the pelvis forward and straining the lower back. 

With warmer weather on the horizon, why not make a plan to get outside and get some exercise?  Here are a few examples of things you can do outdoors to get yourself looking and feeling better in no time.

  • Take a swim.  With the weather getting warmer swimming is great cardiovascular exercise and easy on the joints.
  • Take the dog for a walk, at a moderate pace
  • Toss the football or baseball with the kids
  • Go for a bike ride
  • Go on a family outing to the zoo, arboretum or aquarium.  Take the whole family!

Losing weight will not only do wonders for your waistline, but may also help alleviate back pain.

Do you have any great healthy recipes?  Share them here!

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