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The details and the sign-up information for this trip on September 14 are included in this newsletter and are also on the OLLI website. Trip registration must be completed 30 days prior to the trip date in order to ensure that we meet the minimum number of participants required to reserve the bus, so sign up early and bring a friend. Registration already began on June 20, so don’t delay!

As we are sure everyone is aware, the cost of everything has increased and, unfortunately, our trips are no exception. The cost to charter the bus has significantly increased, but your travel committee is working hard to keep our trips fun, educational, and most of all, affordable. 

Looking ahead, watch for upcoming information on our goal of seeing some of Van Gogh’s most famous paintings that will be on display at the DIA beginning in October. Check your calendars and sign up soon!

To register, call AAA Nebraska directly at (402) 390-1000, press 1 from the menu and enter 203 for Dave or 204 for Michelle. The mailing address for AAA Nebraska is 815 N 98th St, Omaha NE 68114.

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Tyler Norman, Ph.D.
Manager of Corporate Outreach
ACSM Exercise Physiologist
NCFI Corporate Fitness Specialist
West Hills Athletic Club, WMU

Three Common Fixes for Chronic Low-back Pain

If you are an adult, you have likely experienced chronic lower back pain, or know someone who has. When I was 33 years old (MANY years ago), I was diagnosed with Degenerative Disc Disease (DDD) which came with severe lower back pain. I tried a variety of remedies, including anti-inflammatory medication, electrical impedance, chiropractic treatments, massage, and the list goes on. NONE of that worked. Want to know what did?

Hamstring Flexibility: Back when I was 33, I was more interested in heavy weightlifting than stretching. To stretch was a little uncomfortable and not as fun as lifting weights, so my hamstrings were about as flexible as leather straps. Knowing that the hamstrings innervate with the lower back, if the hamstrings are more pliable and flexible, they have a better ability to handle the stress of day-to-day activities. A quick google search will provide some ideas on hamstring stretches. The American College of Sports Medicine guidelines can be found . The key takeaways are that daily stretching is the most effective frequency; stretch to the point of slight discomfort and hold each stretch for 30 seconds.

Abdominal Strength: Most people that work on their abdominal muscles are accustomed to doing hundreds and hundreds of repetitions. This is great if you want to have a toned midsection, but it does not improve our FUNCTIONAL STRENGTH. I have used this buzzword before. The idea here is knowing that our abdomen and lower back are in charge of keeping our upper torso upright, so if the abdominal muscles are proportionately weak, the lower back picks up the slack, which often results in inflammation. To strengthen the abdominal muscles, we treat them like any other muscle group. Resistance is required, like holding a weight while doing crunches, for example. By adding weight and reducing the repetitions, the abdominal muscles get stronger, which results in them carrying their fair share of upper body support.

Posture: As you all sit up straight (hint hint) as most people do at the mention of the word, bad posture will not only cause chronic lower back pain but will shorten your lifespan. By not maintaining good posture, the muscles in the back that are designed to support the spine are dis-engaged. Naturally, by dis-engaging the muscles that support the spine, more stress is absorbed by the spine itself, the vertebra, the discs that absorb shock, and the nerves that innervate throughout the spine. This state will naturally result in chronic inflammation and lower back pain. To remedy this, simply lift your chest a little, and pull your shoulders back a little, even when you are sitting and especially when you are at a desk or table. By doing so your back will be straight, and the muscles that were designed to support the spine are ENGAGED.

Honorable mention tip: Weight Management is worth mentioning because by managing bodyweight we manage the stress on our orthopedic system including knees, hips, ankles, and of course, spine. Losing weight will equal reduced stress on the spine, thereby reducing pain.

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