Using the Mind-Body Connection to Reduce Chronic Back Pain

Kumuena Tekasala most recently served as an occupational therapist for Canadian public school students with disabilities and other challenges. To enhance his skills, Kumuena Tekasala keeps up with techniques to manage long-standing pain.

A recent study showed that non-physical interventions can reduce chronic back pain. The researchers compared results with cognitive behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), and traditional physical therapy.

Cognitive behavioral therapy is used to increase happiness and solve problems by changing unproductive thoughts, actions, and feelings, and has been applied to numerous psychological disorders. MBSR alleviates stress by building awareness of the present moment through meditation and yoga.

The researchers asked men and women aged 50 to 70 with years of back pain to receive CBT, practice MBSR, or try physical therapies (when necessary) for 26 weeks. Most of the study's 342 subjects were women.

When asked to describe their experiences at the end of the study, more people who used CBT or MBSR reported less pain and better function, compared to those who used conventional methods. However, 26 months later only the MBSR group reported continued reduced pain.

The Difference Between Soccer Match and Training Balls

Kumuena Tekasala, an occupational therapist based in Winnipeg, Canada, most recently served at River East Transcona School Division and Riverview Health Centre. Outside of work, Kumuena Tekasala enjoys an active lifestyle and is fond of playing soccer.

In soccer, there are two main types of balls that you should know about - training and match balls. Soccer training balls are designed to be used every single day as part of individual or team training. Due to their repeated use, most training soccer balls are very durable and are made from medium to high-quality materials. This not only helps them last through extended play, it also helps them stand up well to being kicked against a wall.

Match soccer balls, on the other hand, are high in quality, but the construction techniques and materials used to make them don’t promote a long life. For example, they are hand-stitched instead of machine-stitched or molded, and they feature a thicker foam layer underneath the outer PU cover, making them softer to the touch. Because of this shorter life, match balls are generally reserved for use in official matches only.

Since match balls are used in official matches, they must adhere to certain criteria laid out by various soccer organizations. They also cost more, on average, and may range in price from $60 to $120. Training balls typically cost from $20 to $80.

Preventing Blisters when Hiking

Kumuena Tekasala, an occupational therapist in Canada, received his bachelor’s in kinesiology and master’s in occupational therapy from the University of Manitoba. He most recently leveraged this education to support students with disabilities and other special needs as an occupational therapist at River East Transcona School Division. Outside of work, Kumuena Tekasala enjoys hiking.

Blisters are a common issue among hikers. Although small, a blister creates a great deal of pain and is caused by moisture, heat, and friction. One of the best ways to prevent blisters from forming is by wearing the right hiking boots. Good footwear fits comfortably tight around the foot, thus ensuring it does not move in the shoe, while leaving some room between the end of the shoe and the tips of the toes.

Moisture-wicking socks are also essential. These socks should fit snugly around the foot and can be of varying thicknesses. Some hikers may prefer thicker socks thanks to the additional cushioning they provide.

Hikers should always break in their hiking boots before going on a trek, especially if the boots are made of leather. Hikers can wear their boots around the house, during brief walks around the neighborhood, or to the grocery store, allowing them to soften and conform to the feet.

Hiking Areas Near Winnipeg

Based in Winnipeg, Manitoba, Canada, Kumuena Tekasala is an occupational therapist who has worked at Riverview Health Centre and River East Transcona School Division. In his free time, Kumuena Tekasala enjoys exercising, including activities such as biking and hiking. 

Winnipeg offers access to calming, beautiful landscapes, ideal for hikers. Some hikes are found right in the city, such as the Seine River Greenway, which runs an easy 7 kilometers (with options to shorten) along the Seine River beneath tree canopies and beside historic buildings. It is a great option for someone wanting to fit a walk into a busy day. 

Hikers willing to venture farther out will find no shortage of options. Oak Hammock Marsh, found approximately 40 kilometers outside Winnipeg, is an easy 30-kilometer hike that travels along wooden boardwalks, gravel paths, and grassy trails through ecologically unique marshes with almost 300 species of birds. 

Venture two hours west of Winnipeg to find Spruce Woods Provincial Park. The park’s main trail allows hikers to view the Devil’s Punch Bowl, a crater-shaped lake near the Assiniboine River, and 30-meter sand dunes. 

Experienced hikers looking for a multi-day trek should journey to Whiteshell Provincial Park’s Mantario Trail, a difficult 63-kilometer route that takes three to four days to complete. The trail, located a little more than 100 kilometers from Winnipeg, passes some of the oldest rock in the Canadian Shield, and offers black bear sightings.