Preventing Pain & Injury

The Importance of Daily Strength & Flexibility

in Injury Prevention

With Melissa Nordin MS, BA, CES, eRYT-200

Get Enough Sleep

Core Strength

Seated Stretches At Work

Stretches At Work Neck Shoulders Wrists Back Hips Legs

Posture Is Important

Defining Back Pain

A DISCUSSION ABOUT:

Property of Melissa Nordin MS, BA, CES, eRYT-200 all rights reserved

Should I be worried?

Back Pain

Lower Back Pain

Leg pain

Hip pain

Numbness & Tingling

Difficulty walking

Burning sensation

Chronic pain more than 3

months

Defining Back Pain

Symptoms of Sciatica

Defining Back Pain

Why Does My Body Ache?

Sacrum

Piriformis Muscle

Sciatic Nerve

Sciatica is inflammation of the sciatic nerve

Sciatic Nerve runs down the spine & leg

Pain felt in the back, pelvis, hip, and upper thigh

Slight shift in how we walk, sit, and move can irritate the Sciatic Nerve

Can lead to functional disability

Repetitive motions

place strain: • Shoulders • Neck • Back • Hamstrings

May develop: •  Collapsed

posture •  Rounded

shoulders • Weakened

core

Weak core & back muscles

lead to stress on:

• Lower Spine • Hips • Knees

Defining Back Pain

Everything Is Connected

Is this important?

Posture

Lordosis

Kyphosis

Flat Back Sway Back

Identify Standing Body Posture Habits

Posture Is Important

Proper Posture

Posture Is Important

Let’s Look Inside: Back, Neck, Knee, Hip & Shoulder Pain Are All Related

Strengthen Spine, Pelvis, & Abdominals

No slouching! Proper posture at work, home, or driving supports spine, shoulders & back

Regular aerobic exercise for 30 minutes 3 - 5x weekly

Increase flexibility, tone core, increase back strength

Posture Is Important

What can I do?

What should I

be doing?

Daily Physical Activity

Stretches At Work Shoulders Neck Wrists

Stretches At Work Back Hips

Stretches At Work Legs

What should I

be doing?

Sit & Be Fit

4 Part Series Fourth part: Exercise, Alcohol, Tobacco

Seated Stretches At Work

What should I

be doing?

Strengthening

Core Strength

Core Strength

Core Strength

Core Strength

Get Enough Sleep

Why is this important?

MelissaNordinTop10Die2ngandLifestyleMistakes

Don’t Slack On Shut-Eye

Mood greatly

influenced

Slows Reaction

Time

Risks: Injury at work,

Diabetes, Cardiovascular

disease, Obesity

Get Enough Sleep

The Science of Sleep

Sleep and Metabolism

are controlled by the same sectors of the

brain

Reduces cortisol levels

from a stressful day

Supports blood flow to muscles and connective

tissues

Get Enough Sleep

TIP: Skip Late Night TV & Turn in Early 3 days/week

Catch Those Zzzs!

Boosts heart function &

lowers heart rate to combat

high blood pressure

Restock energy stores

Rest muscles & bones

Performs Routine Maintenance On A Cellular & Metabolic Level

Zzz...

MelissaNordinTop10Die2ngandLifestyleMistakes

Get Enough Sleep

Strengthen your core daily

Stretch every day before work and before

bed

Get 30 minutes of exercise every day

4 Part Series Fourth part: Exercise, Alcohol, Tobacco

Bottom Line To Preventing Injury

Sources: l  Circadian clock governs highs and lows of immune response l  NR Project @ Neilarey.com l  Low back and radicular pain: a pathway for care developed by the British Pain Society l  Diagnosis and Management of Piriformis Syndrome: An Osteopathic Approach l  Low Back Pain and Sciatica