Activities abound this fall. Whether you are decorating your home for the holidays or partaking in charity runs and walks and seasonal events around the community, you want to stay healthy. For those dealing with joint pain and regular back problems, it’s important to listen to your body and not tax yourself.
Be mindful of your bone health and take care not to injure yourself. Here are a few tips, as recommended by the American Academy of Orthopaedic Surgeons, to ensure a safe and active rest of the year.
Warm Up Before You Play
When you warm up before any exercise, you prepare your body for more intense activity. Warming up gets your blood flowing, raises muscle temperature, and increases your lung capacity. When you give your body time to adjust to the demands of exercise, you can improve your performance and help you get the results you want. Stretching exercises before exercise may also be helpful in preventing sprains and pulled muscles during play.
Get Your Daily Dose of D
Vitamin D is crucial for bone health. It is recommended to take 1000 IU per day to keep your bones strong. We get Vitamin D from spending time in the sun, or through supplements and foods naturally rich in D, like salmon and tuna. If you believe you may have a Vitamin D deficiency, especially if you are older and susceptible to bone loss and fractures, talk with your doctor.
Weight Train For Strong Bones
Weight-bearing exercises build and maintain healthy bones. If you participate in team sports or play tennis, or like to walk or jog, this is good for improving your bone health. Consider other activities around the house as well–gardening and mowing the lawn among them
Bear Weight and Lift Properly
We all want to carry all the grocery bags in one trip, but too much weight to bear can put a strain on your muscles and limbs. Bend with your knees when you need to carry heavy objects, and distribute the weight of a backpack evenly when wearing one. Take multiple trips when coming home from the store as well. Saving time isn’t worth creating an injury.
“Fall-Proof” Your Home
Most accidents occur at home, and are preventable. A slip-resistant rug in the bathroom and kitchen is helpful in the event of water spills. Stickers in the tub to keep one from slipping on slick surfaces may just save you a trip to the ER as well. Install hand rails where needed–near stairs or in the bathroom–to aid in standing and walking, and look for ergonomic cooking equipment to make holding pots and pans easier.
Source: American Academy of Orthopaedic Surgeons
Are you living with back and neck pain? At Virginia Orthopaedic & Spine Specialists, our will discuss your care based upon your needs, because back pain is a personal matter that requires individual assessment. Surgery may be an option, but it isn’t for everybody. Learn more about physical therapy, spinal fusion, laminectomy and discectomy.