It’s Entirely Natural - Articles

Managing stress is becoming more important as our environment becomes more tension-inducing every year. From traffic jams to work-related stress, there are more stimuli that can make the heart race and the adrenaline flow than at any time in the past.

What is the best way to improve physical and psychological well-being?

• Exercise is a proven stress-reliever. It releases endorphins that counteract stress hormones, and improve mood. It’s always difficult to start an exercise program, so it makes sense to start gradually and work your way up. Stretching and flexing the muscles in the neck, back, shoulders, arms and abdomen help to take away tension and make it easier for the muscles to relax. Exercises that improve cardiovascular function benefit the heart and lungs and affect the blood. This causes chemical changes in the body and the release of and balance of hormones that improve overall mood. Starting and sticking with a regular exercise plan also encourages a healthy concept of self, giving one a better outlook on things and a line of defense against stressors.
• There are also relaxation techniques, or exercises that are extremely helpful in managing and reducing stress. One such technique is trying to touch the shoulder to the ears. Hold your shoulder for a few seconds and then let the shoulders drop. Rotate one shoulder toward the rear and then the other, do each shoulder up to ten times and then do both shoulders together.
• Another exercise that is good for relaxing and good for the body is to lie down with knees bent, press the back down so that all parts of the back touch the surface, while doing so pull in hard on the stomach muscles. Then just relax them. This helps to let go of tension as well as firm abdominal muscles and strengthens the back. Many people find specific exercise programs such as Pilates, tai chi and yoga to be very relaxing.
• Getting adequate sleep can do wonders for the body and mind. Just going to bed a half an hour earlier at night, or taking a short nap during the day, can reenergize the body and recharge the mind, If you’ve had enough sleep, you can make clear, thoughtful decisions.
• If a nap is not possible make sure you take time to relax or take a break. Even a fifteen-minute respite from work, school, or regular daily activities is advisable for quiet, privacy and introspection.
• Taking a brisk walk or even just going outside or to another room, the change in scenery can eliminate existing stress or to counter it before it gets to be too much.
• It is also necessary to eat properly. Eat an adequate and nutritious breakfast each day. Hunger cannot only leave you less able to cope with stress but can also be considered a stressor in itself. It is also important to make sure to eat a well balanced diet for optimal health.

Avoiding or reducing the consumption of caffeine containing substances is a simple and effective way to reduce tension and stress. Caffeine stimulates the sympathetic nervous system in a similar fashion as stress as do other substances like alcohol and tobacco that people often use as a means of reducing stress.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Stress Management.

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Tags: caffeine, exercise, hormones, relaxation techniques, sleep, Stress Management, yoga

Living a balanced life and having a balanced diet is critical to maintaining sufficient energy levels. However, every individual needs something different. Several of these needs are based on the person’s physiological characteristics. There are several different ways to find out what you should eat, and how much you should work out, as well as where the concentration should be. By understanding your physiological make-up, your nutrition needs can be more effectively met. The place to begin is your doctor’s office. You will need to have some tests to create the foundation of your diet and exercise plan.

One important measurement is your BMI - or Body Mass Index. It is a ratio derived by comparing your weight to your height. The results indicate how much of your body is comprised of fatty tissue. As may be expected, there is an optimal range for your BMI that depends on your height and weight.

Another important measurement is the RMR, or Resting Metabolic Rate. This measurement determines how many calories you burn while at rest. As with the BMI, there is an optimal level. Once you know these two numbers, you can get some good ideas about how to modify your diet and lifestyle.

Finally, you will need to know your cholesterol, fasting blood sugar, and blood pressure levels. Any one of these can limit the amount of exercise or type of exercise you can pursue, as well as the foods and diets you can try.

When it comes to calories, the three main items measured in nutrition studies are carbohydrates, proteins and fats. A complete analysis also evaluates for vitamins and minerals. All of these factors should be arranged in your diet in such a way that you get all of the recommended daily allowances of nutrients without having to resort to vitamins. Your diet plan should also take into account your level of exercise.

Other things that you should consider are dietary elements that can cause negative impacts on specific symptoms. As an example, beef is the only meat that offers every protein your body needs. At the same time, it is high in cholesterol. When you are changing your diet, therefore, it is important to keep track of your cholesterol levels, so that you can learn how your body is metabolizing certain foods.

Many times people seek diet and exercise programs because they found out their blood pressure may be too high or too low. Like high cholesterol, high blood pressure can lead to serious problems later in life. Both diet and exercise programs can serve to lower the blood pressure, as well as cholesterol levels. Some people, however, will need the help of medications or herbal supplements.

Once you have had your basic tests, and have decided on your exercise plan, you can begin to formulate your diet plan. This is not especially complicated. Basically, what you put in your body will have predictable results on how healthy you look and feel. There is a bit of effort to researching, and then measuring all of the nutritional values you will need to keep track of. In addition, you will need to do some tweaking and refining as you go along to adapt the basic diet and exercise plans to your individual body.

Knowing your unique physiological profile is an important part of developing and maintaining good diet and exercise habits. It will also help you to be able to find the right solutions to your nutrition needs. With some basic information and a sound plan, you will easily be able to control your weight, maintain your fitness goals, and have plenty of energy.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Nutrition & Health.

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Tags: blood pressure, bmi, cholesterol, diet, exercise, Nutrition & Health

Diabetes mellitus is a medical condition when the amount of glucose in the blood becomes too high. Glucose is moved from the blood to the body’s cells via a hormone known as insulin. Should the insulin level become too low, the blood glucose levels may rise resulting in diabetes.

By eating a balanced diet and taking regular exercise whilst maintaining a healthy body weight, one can assist with the prevention and delay of type 2 diabetes. Those who have developed diabetes should maintain a weight that is considered healthy and ensure that their diet is low in saturated fat and salt. They should, however ensure that their diet contains at least five portions of fruit and vegetables along with carbohydrates that are starching such as pasta, rice and whole-grain bread.

Untreated diabetes may cause increased thirst, the need to urinate more, weight loss, itching of the genital organs, blurred vision and tiredness.

Type 1 diabetes is also referred to as insulin dependant diabetes. The body’s immune system turns against itself and as result the cells that produce insulin are destroyed and the pancreas is unable to produce enough insulin. This type of diabetes usually develops in people under the age of 40 and in childhood.

Type 2 diabetes is when the body does not produce enough insulin or the insulin does not properly work. This type usually occurs in middle ages people. This type of diabetes is rapidly growing in the US due to people becoming fatter due to their poor diet and nutrition.

Treatment can include diet modification and physical activity for type 2 diabetes to help patients control their blood glucose level and help those patients who are overweight lose weight. It is usually possible to control this type of diabetes by diet and insulin. People with type 2 diabetes are advised to adhere to a healthy well balanced nutritious diet and will be give their individual dietary guidance by a health professional.

Likewise, a healthy nutritious diet and physical exercise can assist with the prevention of type 2 diabetes. Researchers have linked the regular consumption of whole grain foods to reduce the risk of type 2 diabetes, cancer and heart disease. Foods that are whole grain provide a person with many nutrients such as fibre, minerals, vitamins and resistant starch. They contain compounds such as antioxidants and phytoestrogens which can assist with disease prevention. Nutrients such as these may become lost in the refining process.

People with diabetes are advised to eat healthy – the same way that is recommended for the whole population. Their diet should contain plenty of fruit and vegetables, starchy foods and foods that are low in sugar, salt and fat. Bear in mind that cakes that are designed for the diabetic may not be beneficial as they can contain a lot of fat.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Nutrition & Health.

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Tags: antioxidants, diabetes, diet, exercise, glucose, immune system, Nutrition & Health, type-2-diabetes

The blood type diet is gaining a great deal of popularity. It began in 1996 after the publication of a book that stated the importance of blood type in determining nutritional needs. This diet is a balance of several different types of nutrition tips, and advice based on a large amount of research and investigation into how blood type affects your ability to digest certain foods.

Blood type diets begin with finding out the dieter’s blood type. Depending on whether you are A, B, O or AB blood, you will have different nutritional and exercise needs. In order to determine your blood test, you can order a home kit, or have your physician perform the test for you. Your blood type is determined by two different protein factors housed on the surface of your red blood cells. These factors are the ABO and RH groups.

After you have determined your blood type, there will be several different of areas that you can move into. According to this diet, there are specific dietary requirements that each blood type should concentrate on. For example, each different blood type may differ in their ability to digest starches and meats. Each blood type group will also require a different balance of herbs, vitamins, and supplements. There is also information about symptoms, diseases, conditions and medications that are directly related to blood types.

When you have determined your blood type, as well as related health conditions, then you can begin to find several resources to help change in your lifestyle. There are several recipes and recommendations on how to realign your diet and food choices. There are also several websites and informational centers that you can use to help begin your diet, or to give support while changing your dietary habits.

Several have called the blood type diet a ‘fad diet’ that does not have the requisite scientific testing to back it up. There are also several others that contend blood type does not make a difference, and that there is a balance of nutrients that is required by human beings as a species, and blood type is not a viable characteristic upon which to make changes. This is important information to consider if you are looking at the differing feedback on this diet.

The blood type diet is a way to determine the nutritional values that you need based on two protein groups found on your red blood cells. These groups, in turn, indicate where your ancestors came from, and what they ate. By determining your blood type, you can then alter your diet so that you focus on the foods that your ancestors evolved with. Before deciding to begin the blood type diet, it is important to consider the planned changes in comparison with what is known about overall dietary requirements.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Nutrition & Health.

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Tags: blood type diet, diet, exercise, fad diet, Nutrition & Health, vitamins

With the growing consciousness over the concerns like eating disorders, obesity, anemia, etc., it is high time that people learn about the importance of nutritional food and balanced diet. Nutritional food means that the food contains all the required nutrients in it to keep you going throughout the day. There are a few points which should be considered while eating or planning for a meal.

The most important point is, to plan a meal containing all nutrients. Ideally, a meal should have seasonal vegetables, fruits, white or red meat, and dairy products like, milk, curd, cheese, etc. As, it is not practically possible to intake all types of nutrients in a single meal or even in all three meals daily, you may need to take these remaining nutrients through supplementary food items.

After diet, comes physical exercise. To stay fit, one has to have his body and organs toned and functioning properly, which can be achieved by doing some simple exercises. Basic exercises are of two types; one which is related to heart (cardio exercises), and the other which is to do with other muscles (resistance exercises). Cardio exercises basically improve the inner strength of a person and heart. This also helps a person cope with the stress and odds he has to face everyday. Resistance exercises basically tones and build muscles, which further help, improve a person’s physical work capabilities.

Other than the basic exercises, there are several target specific exercises too. One can follow exercise(s), which are specifically meant for loosing weight. There are also special exercises for breathing problem, back problems, legs and joints, and so on. These exercises not only strengthen you physically, but mentally too.

Besides the above mentioned nutritional steps, it is up to an individual to decide as which type or types of food and exercise combination suits his lifestyle. Once you have understood the required quantity and type of food that you should take, including extra nutrients supplement foods, you are less at risk of nutrition related problem, which includes obesity, fatigue, anemia, and other such problems.

Having a nutritional diet is not only beneficial for your physical health; it directly or indirectly influences your professional life as well, by providing you with the required energy needed. In order to lead a healthy lifestyle one needs to understand, and apply, proper nutrition and exercise.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Nutrition & Health.

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Tags: diet, exercise, fatigue, Nutrition & Health, obesity, stress

There are a variety of relaxation techniques that are recommended for those who suffer from depression. They may not be a cure, but they should help to relax a person, depending on the type of exercises.

Exercise can help to relax a person and so potentially lessen stress, which can then lessen the feeling of depression. Some people like to do meditative exercises because they appear to help some feel more in control of their lives. Meditation helps depressives feel more like they are not being left behind by the world.

Some of the best of these meditative practices are yoga exercises. Yoga teachers will tell you that meditation highly benefits a person’s nervous system, while at the same time benefiting your circulation and energizing the body and mind. It is this energy that gives the depressive the feeling that they are finally able to manage the demands in their lives, especially those things that they feel get the better of them all too often.

It is recommended that someone suffering depression spend up to twenty minutes twice a day meditating and at least the same amount of time doing the exercises. The extra energy generated may be the first feeling to get up and go the depressive has had in a long time.

The expectation is that meditation will help to calm and heal the depressive and so allow for the depressed mood to diminish or disappear. If a regular routine of exercise can improve the life of the depressive even to a small degree then perhaps hand in hand with some natural supplement this may be a route worth examining closer.

Like the ancient art of acupuncture and its history with the Chinese, yoga stems from Hindu beliefs that began over five thousand years ago. It is a philosophy that aims to bring the person together within themselves into peace and happiness both on a physical and emotional level.

These ancient forms of repairing yourself seem to be things that in recent years are getting a more serious appraisal from researchers and health care providers. The breathing exercises are said to be some of the best for those suffering from depression, as they are both calming and energizing. The feeling among those who use these techniques is that the breathing exercises cause the body to take in the oxygen better and to get rid of the carbon monoxide more completely. They believe that this improves the brain’s activities including the releasing of natural feel good chemicals. These include oxytocin and endorphins.

If you want to learn more about these techniques start by talking to your health care provider. Then visit some websites on the Internet that is about both depression and yoga. Go to the library and find some of the books that have been written on using yoga to combat depression. Finally visit the local yoga teacher and explain your interest in taking classes. If you are satisfied with the reaction you get then begin classes with hopes for an improved outlook and better overall mood.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Depression.

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Tags: acupuncture, Depression, exercise, meditation, relaxation techniques, stress, yoga

Insulin resistance has reached epidemic proportions in the developed world. Closely associated with obesity, the main causes are too many refined sugars and starches, and inactivity. What is insulin resistance? What causes it, and what can we do to get rid of it?

Although there are certainly pharmaceuticals to deal with insulin resistance, it’s always better to understand the sources of the syndrome and deal with them in a natural way. The good news is that insulin resistance can be reduced or eliminated by a few simple changes to our diet and lifestyle.

How Does Our Insulin-Glucose Cycle Work in a Normal Mode?

Normally, our body produces insulin in response to activity. As our muscles and brain and other cells use energy (through physical activity or brain activity), they naturally absorb more fuel—glucose, for the most part—from the circulating bloodstream. Insulin intensifies this absorption; the more insulin in the bloodstream, the more glucose gets absorbed by the cells.

The pancreas senses this lower glucose level and produces more insulin. That hormone triggers the liver to produce more glucose, and should, in a properly-functioning body, trigger the cells to absorb more glucose. Thus the well-functioning insulin-glucose cycle keeps a balance of insulin and glucose circulating in the body, and adjusts as we are active in order to feed more glucose to the cells.

How Does Insulin Resistance Develop?

Insulin resistance is caused by a combination of two key factors, and made worse by a third. If a person doesn’t exercise very much, their body’s cycle can be pushed awry:

1. The cells don’t take up much glucose, because they aren’t very active (couch potatoes, apply here!).
2. If we eat something, the liver will produce more glucose, which increases the level in the bloodstream.
3. The higher glucose level spurs the pancreas to produce more insulin; the insulin tells the cells “wake up, and take in more glucose!”
4. As the cells don’t need the additional fuel, they cover their ears and say “I don’t believe you, insulin, because I don’t need more glucose.”
5. The result is insulin resistance—cells require more insulin to absorb the same amount of sugars.

Poor diet only makes this cycle worse. The more sugary snacks and refined starches (such as white bread and sugary soft drinks) we consume, the more glucose the liver produces. The liver can’t help it—it can’t convert all those sugars fast enough, so a lot leaks through the system and ends up in the bloodstream.

Seeing all this sugar in the bloodstream, the pancreas produces more insulin, the cells hold their ears and don’t believe the insulin, and insulin resistance gets worse.

What Can We Do Against Insulin Resistance?

The simple answer is: exercise more and eat fewer refined sugars and starches. Neither change needs to be drastic: just cutting out a couple of soft drinks or candy bars between meals can help our glucose levels return to normal. And a brisk walk or even brain activity (no, watching TV doesn’t count) can help the cells to absorb more insulin and glucose. Order is restored to the glucose-insulin cycle.

Oh yes, there is one more think that helps: lose a few pounds. Just 5-10% reductions in body weight can bring us back to ‘normal’ range for insulin use.

So it’s as easy as that? It’s always easy to tell others how to get healthy. But these simple changes in lifestyle will make a huge difference to your chances of developing insulin resistance—and eventually succumbing to Type-2 diabetes.

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John Lonergan is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Insulin Resistance.

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Tags: diet, exercise, glucose, insulin resistance, obesity

Amongst the many different causes of depression, one that greatly affects the mood and creates depression is called Seasonal Affective Disorder (also known as SAD). SAD can and should be treated. SAD treatment can have a dramatic effect on a person, lifting the physical causes of depression. Therapy for SAD is actually fairly straightforward. Researchers claim that ten percent of depressives’ condition is primarily caused by Seasonal Affective Disorder. This article deals with the causes and treatment for SAD.

What causes Seasonal Affective Disorder? It is a depression that is directly related to the seasons and how much sunlight the person is exposed to. As the days get shorter these people suffer from the lack of light and changes in their body clock. The worst months for those suffering from SAD differ by latitude, but can start as early as September in the Northern countries, and can end as late as April as the days are growing longer and there is more sunlight available.

The symptoms of SAD are similar to most other mood disorders. The person will have no motivation to do anything. They can feel tired all the time but generally don’t sleep very well. They will have an increase in the amount of sweets that they want to eat, frequently eating so sugar that they begin to put on weight. There will be a decrease in their interest in sex. The person will be irritable, sad, feel worthless, sufferer from low self-esteem and may withdraw from friends and family. This feeling of depression will last all through the shorter daylight time unless something is done.

The exact reason that this occurs is not clear and research continues to try to better understand this phenomenon. SAD is believed to be related to the levels of serotonin and melatonin in the body that are imbalanced by the diminished hours of sunlight. There are a few ways to improve this imbalance. The best ways are natural. For example a person should try to spend more time outside during the day. Exercising outside is a great way to help reduce SAD-caused depression. Exercise releases endorphins, which naturally make the depressive feel better. If one combines exercise and exposure to more sunlight, one is on his way to an improvement in mood.

Phototherapy is another option. A mere two hours of daily exposure to phototherapy treatments can make a huge difference to a person’s mood. Most phototherapy is done at night, but for those who suffer more serious bouts of SAD, there are also dawn simulators; these will actually simulate a day’s worth of sunlight during the morning hours.

Antidepressants are another method of helping those dealing with Seasonal Affective Disorder along with the phototherapy sessions. Most people with this depressive disorder find that one treatment or a combination will help them get through this problem until the days are once again longer, and the amount of natural sunlight increases.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Depression.

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Tags: Depression, exercise, melatonin, serotonin, sleep

Are you suffering from depression?

A good deal of work has been done on how to fight your depression without the need for medications or supplements of any kind. These remedies sound simplistic to some, but sometimes small things will make a big difference. Some of the methods discussed in this article will help more than expected. We will explore one such plan, developed by a physician, which lays out a few easy steps to combating depression and lifting your mood.

Where to begin? Physical exercise plays a more important role in recovery than you think. It is advised that when the first waves of depression begin to wash over you that you go for a walk. This doesn’t mean a short stroll around the neighborhood, but a walk that increases your heart rate and makes you breathe faster.

Or if you prefer, you can pursue other athletic activities. Try lifting weights. Use a rowing machine. Go for a long bicycle ride. There are many other exercises you can choose. Whichever exercises you start, push yourself just a little bit more than is comfortable—it will pay off in fighting depression.

If music makes the exercise more enjoyable for you, then put on your favorite tunes. By adding music, you help to diminish the negative energy, that ‘black cloud’ that can surround you when you’re in the depths of depression.

Look for other things you can do to reduce the build-up of negative energy. This may sound funny, but wandering around without a plan is one way to improve your mood. Walk until you have tired yourself completely. This ‘aimless’ exercise can help in dispelling the negative aspects of your day. For example, go to a market; wander downtown, window-shop in all those stores you normally don’t have time for. Go to a restaurant and try things you wouldn’t otherwise order. Whatever you choose to do, don’t stop until you are tired enough that you know you’ll sleep soundly.

Sometimes what you need is to get the bad thoughts out of your head. The more these thoughts remain, the easier it is to let them build and fester, and combats those things that make you feel depressed. Instead of wallowing in your depressive funk, sit and talk to someone you are close to, to whom you feel comfortable telling your secrets. Everyone has a dear friend who can serve as a confidant, who will listen without judging, and who knows how to lend a shoulder without letting you wallow in what’s bothering you.

If there is no such person in your life, the next best thing is to write in a journal of some kind. This journal can be a book you keep close for just this purpose or a document that you continuously add to on your computer. Either way the important thing about this exercise is to put down what is truly on your mind, don’t leave anything out. Often clearing your mind of those things that are sitting heavily in it will help to lift your spirits.

Don’t scoff at these simple steps to bring yourself out of a depressive episode. Try them first. Perhaps the results will surprise you.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Depression.

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Tags: Depression, exercise, sleep

Back pain can come from many sources. If it occurs from early childhood, sometimes this pain can be caused by a condition of the spine called scoliosis a condition which occurs when the spine is not straight. Depending on where the curve starts, scoliosis can also deform the ribs, causing them to push the chest out in front and in back. The back pain that accompanies this condition depends on where the curve begins and how severe it is plus the age of onset.

Scoliosis usually begins at birth. Genetics plays a key role in the onset of scoliosis, although the exact source is unknown. Eighty percent of all patients diagnosed with scoliosis are considered to have inherited the condition. Eighty-eight percent of patients with scoliosis are female. The onset of scoliosis can be broken down into infantile, juvenile, adolescent and adult. Adult onset is almost always scoliosis that was not discovered or treated at an earlier time.

Whatever the reason or when it was diagnosed, the onset of scoliosis can cause extremely agonizing back pain. The amount of pain is directly related to the degree of the curve. The worse the curve the more it will tire the sufferer doing their daily routines, and the worse the pain. Often, because of the angle of the curve, there can be pressure put on the nerves and the vertebrae are compacted. This can cause very serious back pain. In extreme cases this curving can even cause paralysis or heart and lung problems.

The deciding factor on how to treat scoliosis back pain is what to do about the curve. If the curve is forty degrees or less it is harder to treat since braces do not work. Larger curves do not always benefit from braces, however, since the curve can realign itself once the braces are removed. If the curve is serious enough, surgery may be suggested. Scoliosis surgery uses pins, screws and rods to straighten the spine. These devices eliminate the back pain. For those concerned about surgery, braces and exercise are the only options left to try to correct the curve.

A scoliosis sufferer’s healthcare provider will tell their patient that the key to prevent serious back pain is to ensure that the curve does not exceed fifty degrees. If the curve does exceed that limit, by the time the child reaches adulthood, they can count on a one percent increase in the curve yearly. This worsening of the curve increases the long-term pain and other issues associated with severe scoliosis curves.

Scoliosis will affect children worse if they have a large curve than if they have a smaller one. Proper diagnosis and treatment of scoliosis is not only an issue of treating pain, but of improving the quality of life for the patient throughout their lives. It is wise to investigate early and become active in treatments that can correct, even to some degree, the curve. This is the only hope to lessen the pain of scoliosis.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Back Pain.

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Tags: Back Pain, exercise