Simple Tips for Pain Prevention

It’s amazing how many ailments can be prevented with a few simple stretches and good posture. We take stretching lightly, yet tight muscles are often is the stem of many of our aches and pains. When muscles are tight, we tend to shift our posture to compensate or to become more comfortable. Over time we slowly evolve in to that elderly person bent over with a walker.

Who would guess that tight calves may cause heel pain or that tight hamstrings (the rear leg muscles) could be the reason for low back pain? That almost sounds too simple of a diagnosis, nevertheless stretches are almost always a part of every physical therapy patients treatment plan.

In addition, think of all the people who are walking around with neck pain and don’t give any thought to how we carry our eight pound head around. Of course when we think about the way we hang our head over all the time, it’s easy to understand how that could put a strain on our neck and back. Could improved posture really help?

It just seems we only really give these things serious thought after an injury or when the pain gets too much to bear. I’d like to encourage you to become more aggressive in getting the information you need now to improve the quality of the rest of your life. There is simply too much information to pass along to you in a few short paragraphs, but I can at least get you started and your interest peaked.

1. Work on improving your posture. Yes, I said work. It’s not going to change overnight and will require a conscious effort at all times. Post notes at your desk, TV and even in your car to remind you to sit up straight. Eventually it will become natural.
2. Stretch your hamstrings. When someone has tight hamstrings they tend to tilt their pelvis under to relieve tension in the back of the legs. This immediately throws the back out of alignment. To properly stretch this area sit up nice and straight and gently lean forward without bending your back - do not bounce.
3. Strengthen your core. Strong core muscles help to splint the back which protects your back in case of a fall or accident. Your abdominal and back muscles act like the shocks in your car. They are designed to take blows a lot better than your rigid body parts.
4. Take a Yoga or Pilates class. If you don't know how to stretch, take a Yoga or Pilates class. You can even rent or buy a video to follow at home.
5. Never give up. Nobody cares about your health, or knows your body, as well as you do. Your health depends on your ability to effectively communicate with your health care and fitness professionals. Be patient and understand your progress may require some trial and error. The difference between success and failure can be one more try.