Tag Archives: fitness

Understanding Low Back Pain

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Lower back pain is one of the most common and most misunderstood health complaints worldwide. Stuart McGill, distinguished professor emeritus at the University of Waterloo and chief scientific officer at Backfitpro, has dedicated his career to unraveling its complexities. His work offers both scientific clarity and real-world hope to patients who have struggled for years without relief.

The Anatomy of Pain

McGill begins with fundamentals: the structure of the spine and how the lower back functions under stress. He explains that the spine is not a single moving part but a system of joints, muscles, and connective tissues that interact dynamically. Weakness or instability in any of these areas can set the stage for injury.

Challenging “Nonspecific Back Pain”

A central theme in McGill’s approach is his rejection of the label “nonspecific back pain.” Rather than accept pain without explanation, he emphasizes the importance of finding the causal link between an injury and its symptoms. According to McGill, clarity is not just possible—it’s essential for recovery.

Lessons from Complex Cases

Through case studies, McGill demonstrates how careful assessment and targeted treatment have resolved severe, long-standing pain. These stories show that with the right strategy, even patients who have been told there is “nothing more to do” can regain their mobility and quality of life.

Building Strength and Stability

Beyond diagnosis, McGill stresses prevention and resilience. His core message: strength and stability protect the spine. He shares his go-to exercises designed to reinforce spinal health and help patients move with less pain. These exercises aren’t about heavy lifting—they’re about building control, endurance, and protective strength.

Practical Advice for a Healthy Spine

McGill’s guidance goes beyond the clinic. He offers everyday strategies to keep the back strong: mindful movement, proper lifting techniques, and maintaining a balance between activity and rest. His conviction is simple yet powerful: nobody needs to suffer endlessly from back pain.

Outline

0:00:30 – Peter’s experience with debilitating back pain
0:14:11 – Anatomy of the back: spine, discs, facet joints, and common pain points
0:24:48 – Lower back injuries and pain: acute vs. chronic, impact of disc damage, microfractures, and more
0:31:30 – Why the majority of back injuries happen around the L4, L5, and S1 joints
0:37:20 – How the spine responds to forces like bending and loading, and how it adapts do different athletic activities
0:45:12 – The pathology of bulging discs
0:48:33 – The pathophysiology of Peter’s back pain, injuries from excessive loading, immune response to back injuries, muscle relaxers, and more
0:59:36 – The three most important exercises Stuart prescribes, how he assesses patients, and the importance of tailored exercises based on individual needs and body types
1:12:46-The significance of strength and stability in preventing injuries and preserving longevity
1:25:33-Stuart’s take on squats and deadlifting: potential risks, alternatives, and importance of correct movement patterns
1:37:08-Helping patients with psychological trauma from lower back pain by empowering them with the understanding of the mechanical aspects of their pain
1:46:59-Empowering patients through education and understanding of their pain through Stuart’s clinic and work through BackFitPro
1:56:08-When surgical interventions may be appropriate, and “virtual surgery” as an alternative
2:05:48-Weakness, nerve pain, and stenosis: treatments, surgical considerations, and more
2:11:21-Tarlov cysts: treatment and surgical considerations
2:13:34-The evolution of patient assessments and the limitations of MRI
2:18:40-Pain relief related to stiffness and muscle bulk through training
2:26:49-Advice for the young person on how to keep a healthy spine
2:39:24-Resources for individuals dealing with lower back pain

Optimal dietary patterns for healthy aging

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A recent important study published in Nature Medicine examines the impact of long-term adherence to various dietary patterns on healthy aging.

Utilizing data from the Nurses’ Health Study and the Health Professionals Follow-Up Study – over 100K people in their early fifties followed for 30 years – in the end, only 23% of them were free of 11 chronic diseases!

Primary Message: Eat well and believe the science.

Study Parameters

Healthy Aging
Better Cognitive Function
Better Physical Function
Better Mental Health
Free from Chronic Disease
Survival Past Age 70

Key Findings:

Dietary Patterns: Higher adherence to healthful dietary patterns, such as the Alternative Healthy Eating Index (AHEI), was associated with increased odds of healthy aging. Participants in the highest quintile of AHEI adherence had an 86% greater likelihood of aging healthily compared to those in the lowest quintile.

Beneficial Foods: Increased consumption of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products correlated with better aging outcomes.

Not surprisingly, healthy options include vegetables, fruits, unsaturated fats, nuts, legumes, omegas-3s and fish. And surprisingly (you’ll like this!), wine, fast food, fried food for better chances of brain health & longer life!

Detrimental Foods: Higher intakes of trans fats, sodium, sugary beverages, and red or processed meats were inversely associated with healthy aging.

Unhealthy food, as expected, included trans fats, total meats, red meat, butter, margarine, snacks, sodium, processed meats, sweets and desserts, sugary juices, total alcohol and refined grains. Surprisingly, potatoes & starchy vegetables, low energy drinks were net negatives

Click to access full study

New obesity criteria…BMI out.

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“Excess adiposity should be confirmed by at least one other anthropometric criterion (eg, waist circumference) or by direct fat measurement when available. However, in people with substantially high BMI levels (ie, >40 kg/m2) excess adiposity can be pragmatically assumed

People with confirmed obesity (that is, with clinically documented excess adiposity) should then be assessed for possible clinical obesity based on findings from medical history, physical examination, and standard laboratory tests…”

https://www.thelancet.com/journals/landia/article/PIIS2213-8587(24)00316-4/abstract

Vitals on the Apple Watch (from iPhone Insider)

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Track sleep, heart rate, respiratory rate, temperature, blood oxygen, and sleep duration on your Apple Watch. Here’s how, from iPhone Insider (Dr Bob recommends signing up for lots of great tips and guidance on how to use your Apple Watch and iPhone 🤗

Paywalled Link on iPhone Insider

Why You’ll Love This Tip:

vitals.jpeg

In the latest version of watchOS, the Apple Watch now has a dedicated Vitals app. The Vitals app collects your health data as you sleep and brings it all together in one convenient location. Let’s take a look at the new Apple Watch Vitals app.

  • Keep track of your health data in one convenient app.
  • Compare your current vitals with the previous week.

How To Use the Vitals App on Apple Watch

System Requirements

This tip works on Apple Watches running watchOS 11 or later. Find out how to update to the latest version of watchOS.

One of the best Apple Watch features is the ability to track your sleeping habits, like your average respiratory rate and heart rate. Now, the Vitals app provides you with a breakdown of your heart rate, respiratory rate, wrist temperature, blood oxygen level, and your sleep duration. All of this data is available in one convenient app. Here’s how to navigate the Vitals app on Apple Watch:

  1. Open the Vitals app.
    img_3220.png
  2. If this is your first time opening this app, you’ll be greeted by an explanation of the app. Scroll down and tap Next.
    img_3221.png
  3. You’ll also be asked to enable notifications for this app. Tap Enable or Skip.
    img_3222.png
  4. At the top, you’ll see an overall look at your Overnight Vitals. Tap the info icon for more details on what your vitals mean.
    img_3223_0.png
  5. You can scroll down and select More Info.
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  6. This screen will tell you the difference between Typical and Outlier vitals. Tap the X to close this screen.
    img_3226_0.png
  7. Scroll down to see individual breakdowns of each of your vitals. First, is Heart Rate. Like the Overnight Vitals, you can tap the info icon for more details on each Vital.
    img_3227_0.png
  8. Scroll down to see your Respiratory Rate.
    img_3228_1.png
  9. Next, is your Wrist Temperature.
    apple watch vitals app with a red box around wrist temp
  10. Continue scrolling to see your Blood Oxygen level.
    apple watch vitals app with a red box around blood oxygen
  11. Lastly, you can see your Sleep Duration, which is how much sleep you got the night before.
    apple watch vitals app with a red box around sleep duration
  12. You can tap the Calendar icon to toggle between Today’s Vitals and the past 7 days’ Vitals.
    apple watch vitals app with a red box around calendar icon
  13. This will show you how your vitals last night compare to the previous 7 days.
    apple watch vitals app with a red box around a 7 day graph showing vitals data over the past week

That’s how to navigate the new Vitals app in watchOS 11. Each of these data points can be found in separate apps, like Heart Rate, Blood Oxygen, and Sleep, so it’s nice to have it all available at a quick glance. The Vitals app will learn you typical sleep behaviors and if there is ever an outlying bit of data, you’ll get a notification to help you improve your sleep.

You Should Be Doing Hamstring Stretches Every Day—Here’s Why (and 7 to Try)

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If you can’t touch your toes without majorly bending your knees, that’s a sure sign you could benefit from doing hamstring stretches. But even if you can touch your toes easily, you should still be stretching your hamstrings every day. According to personal trainers, daily hamstring stretches are something literally everyone can benefit from. That means whether you sit all day or you live a pretty active life, you should be doing them.

Not sure where to start?

7 Hamstring Stretches to Do At Home

Just like anything else when it comes to fitness (and health, and life in general, really), when it comes to hamstring stretches, Ofori-Atta says that consistency is key; if you don’t make it a regular habit, you’re not going to benefit all that much. He recommends spending 10 minutes every day moving through some hamstring stretches.

1. Active assisted hamstring stretch

When doing this stretch, Ofori-Atta says to make sure you aren’t rounding your back. This will ensure your hamstrings are doing all the work while preventing lower back pain.

1. Start by laying flat on your back. Lift one leg up and bend the knee to 90 degrees.

2. Hold the leg that is in the air and bent at the knee. Place your hands on your hamstring, gently pulling your leg toward your body.

3. Hold for 30 seconds. Switch legs and repeat.

2. Seated one leg hamstring stretch

Ofoti-Atta likes this stretch because it’s simple and can be done anytime, like when you’re watching TV or before bed. When doing it, he says to avoid rounding your shoulders.

1. Sit on the floor and sit up straight, extending one leg out in front of you.

2. Reach toward your toes grabbing as far down your leg as you can.

3. Hold for 30 seconds to 1 minute. Then, switch legs and repeat.

3. Standing hamstring stretch (forward fold)

“This is the most simple and accessible hamstring stretch to try,” Weber says. Besides stretching the hamstrings and calves, it also helps relieve shoulder and neck tension.

1. Start standing up with your feet together. Exhale and bend at the hips.

2. Let your head hang down and reach toward the floor as far as you can.

3. Hold for 30 seconds and then slowly stand back up.

4. Seated forward bend

This hamstring stretch is essentially the sitting version of the standing hamstring stretch. “It activates the entire back and depending on flexibility levels, you can incorporate a band to help with stability,” Weber says.

1. Sit on the floor with your legs straight out in front of you. Sit up as tall as you can.

2. As you exhale, reach toward your toes. If using a band, place the band around your feet and grab each side with your hands.

3. Hold for between 30 seconds and 1 minute before gently coming out of the stretch.

5. Kneeling hamstring stretch

Ofori-Atta says this is another great “anytime” stretch; you can do it when you’re watching TV, after a workout or before bed.

1. Start in a kneeling position, with both knees on the floor.

2. Extend one leg out straight in front of you.

3. Place your hands on the thigh of the extended leg. Tilt the torso forward while keeping your back straight. Hold for 30 seconds. Then, switch legs and repeat.

6. Straight Leg Monster Walk Dynamic Stretch

About to go on a run or work out? Here’s a dynamic hamstring stretch Kraft recommends. You will need a resistance band to do this stretch.

1. Wrap a resistance band around your ankles and stand with your feet shoulder-width apart.

2. Squat down and place your hands on your hips.

3. Walk side to side for between 30 seconds and 1 minute.

7. Dynamic Hip Hinge

“This is one of my favorite hamstring stretches because it’s done wonders for my tight hips and hamstrings,” Kraft says, adding that he believes it’s improved his running times. He recommends doing it before running, lifting or any other athletic activity.

1. Start on your knees. Bring one leg straight out to the side, keeping the foot on the floor. Your back should be straight.

2. Hinge at the hip, keeping the chest up. Hold for five seconds. Then, come back to the starting position.

3. Repeat for between 30 seconds and 1 minute. Then, switch legs.

Other Ways To Relieve Hamstring Tightness

While all three trainers say that regular hamstring stretching is non-negotiable, there are other ways to relieve tightness. Ofori-Atta and Kraft are both big fans of foam rolling balls, placing it right under the hamstring and gently moving it around. “You should feel it, but it shouldn’t feel painful,” Ofori-Atta says.

https://www.gq.com/story/7-hamstring-stretches-to-try