Ask Satin Wellness?

My lower back is aching ‐


Dear Satin Wellness,

My lower back has been bothering me on and off for years, what should I be doing to manage this
better? H.A., Concord, MA

Dear H.A.,

Thank you for your question. One of the most frequent issues new clients talk about is back problems.  To answer this questions let’s go back over the four pillars of fitness from one of my earlier posts -

Pillar #1 Strength Training aids those over 50 in its role in reducing muscle loss, bone loss and opening joint spaces. Pillar #2 Flexibility reduces joint compression in vertebrae. Pillar #3 Cardiovascular Exercise brings nutrients to the body and removes waste products from muscles in lower back. Pillar #4 Balance helps reduce back, hip, knee and ankle injuries along with lowering risk of falling.

The four pillars of fitness give us information on how to allow the lower back to move correctly while building strength. The human body is amazing, with over 650 muscles and 206 bones, just think of the complexity when we sneeze, cough or walk and the impact those daily occurrences may have on your back. If there is a link that is challenged or needs strengthening like the back; there could be many things that need to be worked on to correct the lower back. It normally requires focusing on more than one area to lessen back issues, here is a simple way to start taking control of your back pain by building strength and flexibility in key areas.

• Strength and flexibility of the Lower Back Muscles. There are three layers of muscles and 33 bones in the back and if they are held together correctly it reduces the risk of lower back soreness and allows the bones in the back (vertebrae) to move easier.

• Strength and flexibility of Abdominals. There are two layers of abdominal muscles in the front, two from your side toward the middle and one on the side. If they are functioning correctly they not only act as a girdle for your internal organs, they also work in conjunction with your lower back muscles to give you good posture and reduce lower back issues.

• Strength and flexibility of the Hip Complex. The hips are made up of 4 bones and 17 muscles and if they function correctly they can also reduce lower back issues.

• Strength and flexibility of Hamstrings. The hamstrings are made up of long muscles in the back of the upper thigh and if they have been strengthened and are appropriately flexible they reduce the pull on the hips.

To see changes in one specific area you may need to look at multiple modalities such as: a physician,
exercise physiologist, physical therapist, acupuncturist, chiropractor, yoga practitioner, massage therapist or all of above to lessen the discomfort and stop it from recurring. We have seen individual approaches and a combination work for clients.

In most cases, not only do you not need to live with lower back pain, with strength and flexibility training you can manage your back pain, avoid further injury and in many cases resume all normal activities of the lifestyle you want.

As with any exercise program, please consult your doctor before you begin to make sure you are ready to begin. Carlisle resident Steve Satin, Exercise Physiologist, is the founder and owner of Satin Wellness an in home personal training company since 1991. Have a fitness question? Send it to
ssatin@satinwellness.com. For more information, visit www.satinwellness.com or call 978-369-3492.

Ask Satin Wellness? We answer your health and fitness questions

What makes up a really good workout?

Ask Satin Wellness?

Dear Satin Wellness,

I just turned 55 and although I have been working out on and off for years (more off), I’m curious what makes a really good workout program? N.F., Concord

Dear N.F.,

First of all, congratulations on the milestone of reaching your mid-fifties – your health becomes even more important than ever.  There are four key pillars to an effective exercise program, especially if you are over 50.

Pillar #1 - Strength training is resistance exercise that builds muscle and bone strength.  As you age strength is a critical factor for leading an active life and being able to do the things you want.  Whether you use resistance tubes, free weights or even detergent bottles they all do the same thing which is to build muscle and bone strength.  You need strong muscles and bones to help you move better and as we age they begin to weaken, strength training has been proven to help replenish them.

Pillar #2 - Flexibility is stretching that helps to open the joint spaces between your bones.  Better separation between your bones helps offset many common ailments of aging including arthritis, lower back pain, shoulder, and neck pain.   Whether you stand on your feet all day at work, sit at a desk for hours, or find yourself in any prolonged position for extended period, flexibility exercises offer an easy way to help relax muscles after a long day.

Pillar #3 – Cardiovascular (“cardio”) exercise is continuous movement that helps your circulatory system bring oxygen and nutrients to your brain, muscles and bones.  Common examples of cardio are walking, biking, swimming and the many pieces of exercise equipment available today.  Cardio needs to be done for more than 10 minutes at a time to have an impact on your circulatory system.

Pillar #4 – Balance and coordination are an often missed but very important component of a comprehensive exercise program.  Many research studies have shown a direct correlation between better balance and a lessening of lower back, hip, knee and ankle injuries, especially as we age.  The better your balance, the lower your risk of falling.  There are simple ways to build in balance exercises into your day, for example brushing your teeth each morning standing on one foot works great.     

Whether you want to walk up stairs comfortably, hit a golf ball further, move easier or get down on the floor to play with grandchildren and be able to get up again; your goals for fitness are personal.  If you are just starting a workout routine, start slowly so you feel no discomfort, don’t just focus on one area of your body, be consistent (at least 3 times per week) and develop a goal that’s meaningful to you.  As you step into your fifties and beyond - take it slow, include all four pillars and most of all remember to have fun!

As with any exercise program, please consult your doctor before you begin to make sure you are ready to begin.

Carlisle resident Steve Satin, Exercise Physiologist, is the founder and owner of Satin Wellness an in-home personal training company since 1991.   Have a fitness question?   Send it to ssatin@satinwellness.com. For more information, visit www.satinwellness.com or call 978-369-3492.