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Saturday, December 21, 2013 – Daily News 3B FEATURES Strength and stretching can heal back pain time. Gradually DEAR DOCbuild up to roughTOR K: My lower ly 30-second back has been givstretches. ing me trouble. It's not just Could you your back muscles describe some that need strengthexercises to ening and stretchstrengthen it? ing; other muscles DEAR READalso are important ER: If misery Dr. K in keeping your loves company, by Anthony L. straight. you'll be glad to Komaroff, M.D. back Specifically, a hear that there are many people who have stretching and strengthenback problems. One large ing regimen should target survey conducted by the your back, abdominal and government found that buttock muscles. Togethabout one out of every er, these muscles help four adults had suffered maintain an upright posfrom back pain lasting at ture and support the back least a whole day in the during walking, standing and sitting. previous three months. The muscles of the The good news is that an exercise program upper legs also need to be designed to stretch and strong and flexible. When strengthen your back and they are weak and tight, core muscles can help you they can strain the supheal from back pain and porting structures of the help prevent a repeat back. If you were exercising episode. Both strengthening before your back pain and exercises and stretching had to slow down or stop are essential. The bones of because of it, don't your spine (the vertebrae) resume exercising at the hold you upright. They are same level as before the stacked on top of each episode. If you try to pick other like a roll of dimes. up where you left off, you That stack is like a col- might hurt your back umn, but the bones in that again. Gradually build stack stay on top of each back up to where you other only because the were before. I advise working with muscles attached to those bones keep them in proper an expert to develop a suitable exercise program. position. When those muscles Ask your doctor to recomare weak, changes in the mend a physiatrist (a docposition of the bones can tor who specializes in cause pain. Nerves that physical medicine), a run between the bones can physical therapist or a repbe pinched, and ligaments utable personal trainer. that attach the bones to The right exercise proeach other can become gram will help you build strong, flexible muscles strained. Stretching is important that will be less prone to because sometimes the injury. To get you started, I've pain comes from the muscles themselves. As we put descriptions and illusget older, our muscles trations of several backtend to stiffen up more. strengthening exercises on When a stiff muscle is my website, AskDocsuddenly asked to work, it torK.com. can cause pain. If the musDr. Komaroff is a cle is gently stretched, it becomes more ready to physician and professor Harvard Medical work. Supple, well- at School. To send stretched muscles are less go to prone to injury. Stretch questions, or gently, without bouncing. AskDoctorK.com, If you aren't used to write: Ask Doctor K, 10 stretching, start by hold- Shattuck St., Second ing a stretch for a short Floor, Boston, MA 02115. Community Clip? e-mail: clerk@redbluffdailynews.com or Fax: 527-9251 The Over 25 years of experience STOVE JUNCTION The North State's premier supplier of stoves Now Carrying! 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We told Joe has asked me to sell her we could give her a cermy house and move in with him, but I have mixed emo- by Kathy Mitchell tain amount toward the wedtions regarding our rela- and Marcy Sugar ding, but we could not afford for both of us to tionship. Although he has a very nice home, I am quite comfort- attend. Her response was, ''You'll able in my own place. To simply figure it out.'' My husband is two years away move in together without being married makes me wonder about his from retirement, and we refuse to take out a loan. I'm afraid this is level of commitment to me. Joe is a kind and caring person. going to cause tension in the family. He has told me I can stay in his Please help. — Not Going Dear Not: Your stepdaughter home for a lifetime should something happen to him. What if I seems rather self-absorbed. Let her moved in with him and then our know that you have ''figured it out'' relationship changed for the worse? by deducting the cost of your airfare I would no longer have a home, and and hotel from the amount you have at my age, it would be very difficult offered to give her toward the wedto begin all over. Should I just end ding. When she objects (and she the relationship now and be alone? I will), be excessively sweet and say truly love this man, but I am at a in that case, her father will attend without you, and wish her well. crossroads. — Torn in Toledo Dear Torn: When someone asks People who plan exotic destination you to move in with him, and you weddings place a huge burden on aren't ready to do so, the answer is their friends and family and cannot a simple ''no.'' You don't have to demand that everyone show up. Dear Annie: Please tell ''Holdend the relationship over it. If you need a commitment to marry before ing My Breath'' that the kindest moving in, say so. Joe cannot read thing she can do is tell this woman your mind. If he doesn't wish to with ''killer breath'' to see a perimarry you, feel free to continue to odontist to rule out gum disease. If Mailbox inadequately treated, it can lead to bone loss and the loss of her teeth. While in medical school, I learned very little about gum disease that results from inadequately treated gingivitis. Two of the major symptoms of this disease are bleeding gums and bad breath. Many years ago, I failed to tell my wife that she had bad breath, because I didn't want to hurt her feelings. I have regretted my ignorance ever since. For the past 40 years, she has endured complicated, uncomfortable and expensive procedures, which now include dental implants. Expenses have exceeded $100,000. We have discovered that regular six-month checkups with our dentist and dental hygienist are absolutely necessary. We also make sure to brush our teeth twice daily for at least two minutes at a time, along with daily flossing and rinsing with antibacterial mouthwash. Since we have started this regimen, neither of us has bad breath or bleeding gums. Her dentist can recommend the appropriate care products. — An MD Who Learned the Hard Way Annie's Mailbox is written by Kathy Mitchell and Marcy Sugar, longtime editors of the Ann Landers column. Please email your questions to anniesmailboxcomcast.net, or write to: Annie's Mailbox, c/o Creators Syndicate, 737 3rd Street, Hermosa Beach, CA 90254. Slacklining: Tai chi on a tightrope By Relaxnews Some say it's like tai chi on a tightrope. Maneuvering across a flat bouncy strip of nylon just a few feet off the ground, called slacklining, is the perfect duo of strength and focus. Once relegated to mountain climbers and thrill seekers, slacklining now has just about everyone wanting to try it. Invented by a pair of American rock climbers in Olympia, Washington, back in the late 1970s, the sport has been growing in popularity ever since. It's long been a common sight on college campuses in the West Coast of the US, is wildly popular in parts of Europe, and is even becoming a leisurely past-time in Paris, with inhabitants stringing up slacklines while picnicking in the city's parks. Part of what is driving the surge is the backing of the biggest manufacturer of slackline gear, Germany's Gibbons, which is heavily promoting the sport with demonstration tours in hotspots around the globe -- and now other companies like Merrell are doing the same. Plus the Los Angeles Times writes that younger customers are also driving the demand, thanks to exposure to slacklining videos on YouTube. A slacklining kit, which usually starts at around $65, includes webbing and a tensioning device -- so all you need are two anchor points, most frequently trees, for setup. While slacklining is infinitely harder than it looks, experts say that it's about as risky as climbing a flight of stairs. The only real danger is to the trees, since the setup can damage bark. In addition to gear, some companies, such as Rocky Mountain Slackline andTriSlacklining, are focused solely on courses and workshops on perfecting the art of slacklining and building up a sense of community.