Importance of Movement

Before you hurt your back, your tissues were fit and healthy. There was a certain amount of activities that you could do before damage (i.e. pain). After the injury, your body’s tolerance to damage is decreased so it takes less activity to provoke your pain.
What it means is your body is not used to the stress that is put on it so it reacts as though it is in danger! Even though there is no danger to your body!!!
By gradually increasing your activity, the amount of activity to cause a flare-up will slowly lift along with your training level. 

You are training your brain, reducing the apparent threat, and building tissue strength in a non-threatening way.
Your tissue tolerance will also improve-the tissues get stronger, fitter, and better

Importance of Movement
1)Essential for the health of all body systems and processes

2)Increases the health of joints, soft tissues, circulatory and respiratory systems.

3)Joints need movement and regular compression for their health. 

4)Muscles can be made stronger right throughout the life span and all the tissues stay lubricated via movement.

5) Aerobic exercise has been shown to help reduce back pain!
GET MOVING!!!


Here is what a healthy week might look like so you can stay healthy and get your back better:

While the specifics vary from person to person, there are some aspects of health that should be considered on a daily basis:
  • Prevention:
    • Probably the most important aspect of living a healthy life is to avoid preventable diseases or injuries. Getting recommended screening, immunizations, wearing seat belts, etc all play a huge role in staying healthy.
  • Eat 3 well-balanced meals.
    • According to the Harvard school of Public Health half your plate should be colorful vegetables. A quarter of your plate: whole grains. A healthy source of protein, such as fish, poultry, beans, or nuts, can make up the rest. To quench your thirst drink a cup of water or a similar drink with little to no sugar added.
  • Aerobic Exercise: 15-20 minutes of vigorous or 25-30 minutes moderate aerobic exercise
    • The American Heart Association recommends a minimum of 150-180 minutes of moderate aerobic exercise a week and 75 minutes of vigorous aerobic exercise to combat cardiovascular diseases and improve quality of life.
    • Remember: If starting a new program, always contact your doctor first for approval and find an aerobic exercise you like since you’ll be more apt to continue doing it.
  • Brush and floss your teeth.
    • The American Dental Association recommends twice daily brushings and once daily flossing to prevent decay and periodontal (gum) disease.
  • Sleep 7-9 hours.
    • Sufficient sleep has been recognized to help with chronic disease prevention and health promotion.
    • The Center for Disease Control recommends going to bed at the same time each night, and rising at the same time each morning. Additionally it recommends sleeping in a quiet, dark, and relaxing environment, which is neither too hot nor too cold.

Other activities don’t need to be performed daily but should be done a few times a week and include:
  • Strengthen your core and joint stabilizers(see our Best of the Best series for examples) 3-4 days per week.
  • Challenge your balance
    • Whether it is tai chi, yoga, pilates or something else, improving your balance has been shown to help decrease falls and strengthen muscles.
  • Challenge your mind
    • Just as your muscles need exercise, so does your brain. The Franklin Institute states that with most age-related losses in memory or motor skills it is a result of inactivity and/or a lack of mental exercise and stimulation. As we say in therapy all the time: Either use it or lose it.

While this list of recommendations may not be comprehensive it is a good starting spot for most individuals. If you would like more information or are interested in receiving one-on-one guidance, please contact your health care provider.
 

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