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MOVE TO IMPROVE

Published on 14 February 2017  | Download | back to previous

People are advised from many different quarters about the huge benefits of physical activity for several aspects of physical and mental health. For example, it is not clear that low fitness levels are worse for your health than smoking, diabetes and obesity combined! However, many people who experience pain are naturally reluctant to take part in exercise, because it can initially be painful. Also, many people with pain fear it may cause them more problems. This, though, is not the case! Not only is regular exercise important for a person’s general health, it also helps reduce pain and disability once a person starts gently, progresses the amount they are doing sensibly and sticks with it in the long term. Which type of exercise? All types of exercise are beneficial, with no single type clearly being the best at reducing pain or improving function. Studies have shown no difference between walking, cycling or Pilates for chronic low back pain. Across a wide range of painful conditions, walking, stretching, cycling, jogging, running, yoga and many more formats all seem to be safe and equally effective for pain reduction. How to get started: You can start by doing some gentle light activity and then increase your levels when you feel confident to do so. Here at Young’s Spinal Health, our chiropractors can help you form an exercise plan, which will involve increasing your activity gradually and when you are happy to do so. These are the benefits of regular exercise for your pain and general health: • Reduces muscle tension and nervous system sensitivity, by activating our own body’s natural painkillers (endorphins) in the body. • Improves memory and concentration (reduces the rate of thinking and memory decline in Alzheimer’s disease). • Improves mood by releasing endorphins, and by giving you a sense of self-mastery, control and achievement. • Strengthens your immune system. • Helps with weight control when supplemented with a healthy diet. • Reduces the risk and progression of heart disease, blood pressure, cholesterol, chest and lung problems, type 2 diabetes and neurological conditions. • Increases muscle strength (can reduce falls in the elderly). • Can reduce the need for surgery (as effective as surgery for low back pain, hip and knee osteoarthritis and shoulder pain conditions). • Improves sleep quality. • Reduces fatigue, tiredness and increases energy levels. • Can prevent and reduce stress and anxiety. In short, exercise is medicine without the drugs or tablets. All types of exercise are good and are equally beneficial for reducing pain. Just always remember, pick an exercise you enjoy, is easy to afford and is easy to get to.