Lower back pain/injury

Hello everyone, today is going to be a post about lower back pain.  Essentially this is one of the more “popular” places where people get pain and have issues as they get older because of not using proper posture, lifting, age, etc. Not saying that youngsters do not get lower back pain but it is possible, but normally I see it with middle aged adults and older.  One thing they all have in common is they take more medication in a day than I do within a month just to get the pain to cease and with that means immunity sometimes to pain medication because it starts to wear off or not work as it did before so then you have to worry about starting new pain medicines and so on just to get by because otherwise you don’t want to stand, bend over, or do much else that requires using using the back muscles.  Lower back pain can occur for multiple reasons and people have different ways of handling the pain, today I want to talk about lower back pain on the surface and just hit a few important things so that we can prevent this from happening, be aware of some of the causes and how to manage the pain.  I will assume that some of my readers have had the struggles of lower back pain or are beginning to get back aches every now and then, if that is you, feel free to share how to manage it and if you know how it started, share that as well. I love learning about each of you and love when all of you give your feedback. Also, if you are a medical doctor someone in the expertise of lower back pains, etc.. feel free to also share your input as I am sure some readers would appreciate it! The information that I know about lower back pain is from what I have learned when in school because obviously I realize I will have clients who may or may not have ailments that hinder them from certain exercises and intensity levels and so I have to be able to work around those things and find ways to still get them where they want to be regardless of their condition. 

Lower back pain causes:

  • The bones, ligaments or joints may be damaged
  • A intervertebral disc may be degenerating 
  • lower back muscles may be strained
  • The nerves may be irritated
  • bones, ligaments or joints may be damaged
  • herniated disc
  • intervertebral disc degenerating
  • Other chronic conditions
  • Your job
  • Carrying a bag that puts too much strain on your back
  • bad posture
  • The type of workout and/or sport you play
  • Sciatica 
Who is at risk of lower back pain?
  • Being overweight
  • Inactive lifestyle
  • Jobs that require heavy lifting
  • Students who wear bookbags and put too much weight on the back
Treatment
  • Heating pad or warm baths
  • Be active, some may not feel the need to want to leave the bed but it is said that staying in bed for more than a couple of days can make the pain worse
  • Taking yoga has said to help many people
  • Going to a chiropractor 
  • Going to a massage appointment
  • Acupuncture could possibly help
  • Medications (over the counter or prescribed by the doctor)
  • Injections 
  • Some may need to have surgery
  • Physical therapy
  • Strengthening the back in the process
  • low impact aerobic exercise 
What can we do to prevent lower back pain?
  • Stay at a healthy weight 
  • Exercise regularly and make sure you are using proper form and technique when lifting
  • lift with your legs, not your back (when it comes to having to lift heavy things at work, etc)
  • Make sure the pain isn’t caused by your work station, if so, you may need a change or make some changes so that you are more comfortable if possible.
Symptoms you may have with lower back pain:
  • Difficulty moving or standing 
  • Pain that moves around to the groin, butt, upper thigh
  • Pain that is achy and dull
  • Muscle spasms (which can be severe)
  • Local soreness upon touch
  • pain is typically ongoing
  • pain that is worse after long periods of standing still or sitting
  • Burning pain or tingling pain 
  • Weakness or numbness can occur
Your fitness blogger,
Shay-lon xoxo

Who is having me over for dinner?

go to dinner meal

Alright everyone, what is for dinner tonight and am I invited? Haha, only kidding. Although this post will be a fun little discussion, especially for those that love to cook, like myself. I have previously made a post asking what is everyone’s go to breakfast meals? and that turned out to be a good way to get everyone talking and sharing recipes, etc, so this time I want to know what is everyone’s go to dinner? more specifically are you one to cook every night, or do you prefer dining out? I know meal planning will be something someone may mention, which is a great point because I do it too, but I will speak on that in a separate blog post, for now let us keep it simple and yet fun! I will have bullet point questions for everyone to answer and feel free to ask me question as well, or to share recipes, pictures, videos, etc.. whatever you want about your dinner time meal. 

  1. What is your quickest recipe that you make for dinner?
  2. what is a family favorite meal?
  3. Are you one who prefers to cook or dine out? why?
  4. what is something you want to learn to make?
  5. do you use recipes offline for ideas or experiment in the kitchen?
  6. who is the better chef at your house?
  7. How do you decide what you are in the mood for when you cook?
  8. Do you or your family tend to cook more Italian, vegan, Chinese, American dishes or something else?
  9. How did you learn how to cook?
  10. Do you make enough for leftovers or just enough for the days meal?
Hopefully most of these questions can be answered by all of you. I enjoy cooking, and learning new recipes off Pinterest. LOL. (shh). For those of you who may want to know my answers to these questions:
  1. My quickest meal I have made for dinner was a wrap of some sorts
  2. I cook for myself these days, LOL since my partner lives out of state, I have yet to cook something that would be my favorite yet! LOL still figuring this out.
  3. I prefer to cook. I am not a fast food lover, although I do love trying to new pubs in other towns and venturing into different restaurants. 
  4. I want to learn to make a mean lasgana!mmmm!
  5. I use recipes offline but twist them into my own thing.
  6. I am the best chef! hahaha although if I was living with my mom, she would be a great chef 😀
  7. I hardly ever come to terms with what I am in the mood for, it just depends on what I have in the fridge and how long it takes to cook it and if I have other plans going on. 
  8. I tend to cook more American food dishes.
  9. I pretty much taught myself with experimenting in the kitchen with different things
  10. I meal plan, so if I do have leftovers it works out fine. Normally I do make enough for leftovers.
Can’t wait to hear some of your answers!!! 
Your fitness blogger,
Shay-lon xoxo

Incline vs Decline Push ups

pushups

https://www.youtube.com/watch?v=lT2yUv99Uik

Hey fellow bloggers, I am coming at you with another exercise post! Today we will be talking about the incline and decline push up exercises. I believe most people may already know how to perform both of these exercises but in case you do not and want a demonstration, please refer to the video up top. Again, I have yet to create a workout video with me in it, but I am still in process of doing so. Sorry about that but I trust this video will be useful until I can take over.   Where to begin? okay, so I think I am going to split this up into two different things so that it won’t confuse anyone and will help as a guide. Let us begin:

 

Incline Push up exercise:

 
  • Easier than a standard push up because you are pressing less weight
  • An upper body exercise that targets the chest, shoulders and triceps
  • places more emphasis on the lower chest and triceps
  • can use a bench, piece of furniture, or elevated bar in order to do a incline push up
  • stabilizer muscles would include your legs and core
  • strength exercise
  • would do well in a circuit exercise depending on your goals

Steps in how to do a incline push-up:

  1. Stand facing bench or elevated platform, place hands on edge of bench or platform, slightly wider than shoulder width
  2. position forefoot back from bench or platform with arms and body straight, arms should be perpendicular to body, keeping them both straight, lower chest to edge of bench or platform by bending arms
  3. Push body up until arms are extended.

Decline Push-up exercise: 

  • Harder than your standard push up
  • An advanced upper body exercise that targets the chest, back, shoulders, and arms.
  • Requires strength and stability in the core, legs and back muscles
  • can be performed on a bench, furniture, platform, among other things
  • should not be performed unless you have had practice in the standard push-ups and have built up strength
  • strength exercise

How to perform a decline push-up:

  1. Lie on the floor face down, place your hands shoulder width a part or a bit wider than while holding the torso at arms length, move your feet up to a box or bench (starting position)
  2. Lower yourself downward until your chest almost touches the floor while inhaling
  3. Breathe out and press your body back up to the starting position

Both of these exercises should be done with a professional if you have not done them and have had prior injuries.  I would highly recommend doing a proper warm up before performing any of these exercises, and proper stretching afterwards. I have done the incline push up at the gym using a bench and have enjoyed it greatly, and I have done a decline push up off of a handstand during Crossfit and it is very difficult.  For someone just beginning, I would recommend working on the standard push-up before moving on to a decline push up, because the incline is easier than the standard, it is fine to begin with an incline push-up for some who struggle doing a standard push up. Both exercises if done incorrectly can cause harm to the body so please follow proper form and technique while doing the exercise.  For all of you who have done one or both of these push up exercises, is there one you like best? one you recommend when working with clients? one that you don’t like? Can you do a standard push-up? are you someone who struggles with doing standard push ups? do you like push up exercises? I would love to hear from all of you on your thoughts and opinions! Thank you for reading.

 

Your fitness blogger,

 

Shay-lon xoxo

Motivational Monday Youtube video 8/22/16

https://www.youtube.com/watch?v=VhZ9q6hmYXw

I hope all of you enjoy my youtube video! It definitely has some use for those who have been in this situation or are in this situation now. I think people need to worry less about how others look at the gym and realize we are all there to workout for our own reasons and each of us have our own story to tell. Why judge someone for looking good or bad? is it really all that bad that the girl at the gym wants to show off her legs because she is confident with herself? We don’t know people’s lives from start to finish all the time. I think women can be so cruel sometimes (not saying men are not) but we tend to “hate” females who look better, smell better, have better, do better than us..like seriously. I think the gym should be a safe place to do something for yourself without having to worry about someone talking shitty about you because you look good. Ladies, carry yourself with confidence and don’t allow someone to bring you down because whatever you are doing to look good, you are doing a great job! Don’t be mad at someone for wanting to improve themselves in a positive manner, if you don’t know their story than don’t make one up. 

Your fitness blogger,

Shay-lon xoxo 

P.S feel free to subscribe to my youtube channel, it is new! 

Motivational Moday 8/22/16 – I didn’t forget, I just was busy during the day! (apologies)

Okay, so I didn’t forget about “motivational Monday’s” with all of you, I was spending all day yesterday and most of today with my partner and got caught up in their cuteness and had to put blogging on hold until now because they left to go back home (out of state). This long distance relationship stuff is part of my get away from the computer so I can spend quality time with people. I hope no one is angry with me, I will try to finish up a motivational Monday youtube video tonight for all those in bed to watch tomorrow! I hope my words will continue to inspire, motivate and help those no matter their journey. Thank you to all of my followers who continue to make my day with your adventure, positive, informational and very interesting post! all of you have a great minds and it is shown through your writing and your topic of choice. “We all have bad days but is it how we spend it that makes the difference in our lives” -Shay-lon

 

Your fitness blogger,

Shay-lon xoxo