DR. BRUCE SADILEK Naturopathic physician Dr. Bruce Sadilek says the most important step toward spinal health is movement. “Staying physically active will keep the small back muscles strong; this is the biggest key in maintaining good musculoskeletal support.” People new to exercise regimens can begin by walking 20-30 minutes per day, becoming involved in a structured weight training program, practicing gentle yoga stretches or enrolling in a core muscle-building class. An added benefit to integrating these exercise programs into your life is weight loss. Dr. Sadilek stresses that obesity can severely exacerbate back problems. “The more weight we carry in front of our belly, the more torque on the back.” Sadilek advises that we become aware of our body’s
Mind That SPINE!
by Traci Moore R
ecent estimates indicate that 90% of Americans will experience back pain dur- ing their lifetimes. Those of us who haven’t
yet felt that little crick or twinge can be proactive, however, and increase our chances of remaining pain-free. Three Tucson health practitioners, Dr. Bruce Sadilek, Patrick Moore, and Bruce Franke, Jr., share their tips on how you can support your spine and keep it strong and flexible for decades.
movement in space and time. He feels it’s crucial to assess your posture and determine how to sit in the most bio- mechanically correct position. For instance, as you read this article, are you slouched or sitting erect? Is your chair supporting your back? When you walk, are you wearing supportive footwear? Make adjustments where necessary. Next, know your limitations. When lifting heavy objects, find a helper. Instead of lifting with your arms, let your leg muscles (or “glutes”) do the work. Structure your work area and surrounding equipment so your body is secure. Overextending your body will increase your chance of injury. With a chuckle, Sadilek says, “Ideally, think before you lift.” People who are fatigued, overly stressed or not sleep-
ing well, says Dr. Sadilek, are more prone to injury, and should temporarily avoid heavy lifting. We can reduce our chances of acquiring back injuries by insuring that we get adequate rest. Sadilek advises us to consume a healthy diet and add supplements to our regimen: glucosamine chon- droitin, essential fatty acids, a quality multi-vitamin and at least 2000 mg of vitamin C per day. To keep our backs, bodies and brains relaxed, he recommends that we also treat ourselves to a therapeutic massage once a month.
PATRICK MOORE, LMT Patrick Moore, a medical massage therapist, believes it is important to listen to our bodies. “If we pay attention to early warning messages, then more dramatic messages,
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Tucson
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