Exercise and Fitness Archive

Q. I have sciatica. I also have vertebral fractures caused by osteoporosis. I'd like to get physical therapy for my sciatica but am worried about damaging my spine further. What do you advise?

A. I am glad that you are interested in pursuing physical therapy to treat the sciatica. It's the best treatment for it. The physical therapist is likely to show you how to do gentle stretching exercises for your upper legs, buttocks, and back, as well as how to use your back, core, and legs more effectively to avoid worsening the strain on your sciatic nerve. She will also train you to do exercises to strengthen your back and core. None of these maneuvers will damage the bones in your back. But it's important for you to tell the therapist that you do have osteoporosis and vertebral fractures. She will keep that in mind as she works with you.

Men who want to live longer would be wise to remain physically active as long as possible, according to a long-term study of aging in older men reported in the British Journal of Sports Medicine.

In 1972–73, the Oslo Study recruited nearly 15,000 Norwegian men ages 40 to 49. In 2000, the surviving participants filled out a survey about their daily physical activities. This included everything from couch-potato time in front of the TV to vigorous athletic workouts several times a week.

High levels of these fatty particles in the blood means you may need to step up healthy lifestyle changes.

Here's how to get the most out of physical therapy and cardiac rehab.

Q. I have pelvic organ prolapse and work out at the gym almost every day. Are there any forms of exercise that will make my situation worse?

A. Pelvic organ prolapse results from weakened muscles and ligaments of the pelvic floor, which allow your bladder or uterus to drop and press against the walls of the vagina. You didn't say what type of exercise you do at the gym, but there are a few you should avoid—lifting heavy weights, especially over shoulder height; high-impact aerobic activities involving jumping or hopping; and sit-ups. You should check with a trainer at the gym to see how you can modify strength training, core exercises, and aerobics to reduce stress on your pelvic floor.

Physical therapy and weight loss can relieve knee pain and protect your mobility.

If you feel run-down, lack of iron is probably not the cause. You can easily get enough of this key mineral in your diet.

Decades ago, advertising for the liquid vitamin and mineral supplement Geritol warned against "iron-poor, tired blood." It's a reference to the fact that red blood cells need iron to make hemoglobin, the molecule that grabs oxygen and transports it around the body.

This ancient practice may support heart health, general fitness, and mental well-being.

Maintaining a healthy weight is the best way to rein in gastroesophageal reflux disease (GERD), or chronic heartburn, according to a study in The American Journal of Gastroenterology. Researchers found that GERD symptoms increased for every incremental rise in body mass index (BMI), which measures the ratio of weight to height.

In GERD, the acidic contents of the stomach back up into the lower esophagus, causing burning pain. The most effective treatment for GERD is taking an acid-reducing proton-pump inhibitor medication, such as omeprazole (Prilosec). People who are overweight are much more likely to develop GERD.

A few simple measures can protect your most flexible joint and put it back in service after overuse or injury.

All you need to do is rotate your arm to realize what a marvel your shoulder is. It's the body's most flexible joint and one of the most essential. Whether you're reaching the top shelf, swinging a golf club, or washing your hair, "it's the one joint you can't stop using," says Karen Weber, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Network. "We do a lot of repetitive motions with our arms. When our shoulder muscles aren't strong, we can set ourselves up for injury," Weber says.