BALANCE for Pain Prevention

Balance exercise helps to strengthen your legs and core, which helps to decrease your risk for joint pain and injuries. So here is one way I add balance exercise to my usual routine.

First, pick a standing activity that takes you at least one-two minutes (for me, it is blow-drying my hair, which takes much longer). Next time you do that activity, do so by standing on one leg. See if you can hold that position for at least 30 seconds before you switch legs. If you do not have good balance, be sure to stand close to a table or counter so you can catch yourself. Be careful not to fall. If you lose your balance, you can always touch your other foot down and then start again.

Once you are good at balancing on one leg and can do so for 30-60 seconds easily, here is the next step. Stand on your left leg and slowly kick your right leg straight out to the side. Kick slowly (about 1-2 seconds up and 1-2 seconds back down). Do not kick very high (about 2 feet). Repeat at least 10x on each side (try to not use arm support if you can do so safely). This exercise is great for improving balance and hip muscle strength!

Back trauma and future PAIN

There are two basic forms of trauma to the back: major trauma, such as a one-time event and repeated micro-trauma. The good news is that both can be avoided (at least most of the time).

Major back trauma can be avoided by proper body mechanics (every time), caution with activities (such as moving heavier objects), good technique with strenuous tasks, and a lifestyle focused on safety. PREVENTING FALLS is key!

Repeated micro-trauma can come from:
1. Poor posture over the years
2. Multiple minor back injuries
3. Limping for excessive periods of time
4. Obesity
5. A sedentary lifestyle/lack of exercise (starting early in life)
6. Improper bending, twisting and lifting
7. Playing certain sports

Fall prevention for PAIN PREVENTION

Falls should be prevented at all costs for those who want to prevent pain. This is true at any age. So here are some common risk areas for falls.

1.  Wet floors (bathroom, kitchen, restaurants, stores).
2.  Walking in the dark (walking to bathroom in the middle of the night, walking outside in unlit areas)
3.  Walking in the rain, ice or snow.
4.  Walking too fast or being in a rush.
5.  Doing multiple tasks at once (carrying something while reaching for something else and turning at the same time)
6.  Stairs.
7.  Doorways.
8.  Curbs.
9.  Changing ground surfaces (from sidewalk to grass or tile to carpet, etc.)
10. Obstacles/objects on the floor in your home.
11. Getting in/out of bathtub or shower.
12. Sitting down/standing up carelessly.
13. Walking/running on uneven surfaces.

So start thinking about SAFETY and FALL PREVENTION today! Your body will thank you.