Movement Tips to Avoid Back Pain During Pregnancy

More than two-thirds of pregnant women report low back pain and up to one-fifth report pelvic pain during pregnancy. Reports of pain tend to increase later in pregnancy and interfere with daily activities, sleep, and work. About 20% of women who experience low back or pelvic pain during pregnancy report persistent pain for up to 3 years following pregnancy.

Chronic pain is complicated and much research in recent years has revolved around the term “pain catastrophizing”. Catastrophizing is a process of becoming fixated on pain, magnifying the effects of it, feeling helpless, and expecting negative outcomes associated with pain.

Research shows that those who catastrophize are more likely to develop persistent chronic pain and disability. Women who demonstrated pain catastrophizing during their pregnancy were found to be less likely to have been active throughout their pregnancy and more likely to develop persistent pain after.

The recommendation of daily physical activity...

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How to Avoid Becoming Actively Sedentary

Most of us are familiar with the picture of sedentary living, but did you know it’s also possible to be actively sedentary? Actively sedentary is a new category of people who exercise for about an hour per day but are sedentary for the other 23 hours.

Mind-blowing, right? This means that someone who is meeting or even exceeding the American Heart Association’s physical activity guidelines for adults can still be sedentary.

Avoid becoming actively sedentary by adopting a movement-based lifestyle, in which movement is an integral part of your day to day activities. Small actions matter. Sit on the floor instead of the couch. Walk short intervals throughout your day, about 3–5 miles in total. Take your shoes off and let your feet experience some texture. Just keep yourself moving. The less your body stays in one position for a prolonged amount of time the better. Living this way is simple and requires no equipment, so there is no...

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Video: How and Why to Do the Forward Bend

 

One of the keys to core stability, minimizing low back pain, and powerful walking is being able to maintain a neutral pelvis throughout the day. If you're dealing with tight and/or weak hamstrings though, it's impossible to get yourself into a neutral pelvis position.

Due to excessive time spent in chairs, most of us have developed BOTH tight and weak hamstrings. The hamstrings are a large muscle group that runs up the back of the thigh, attaching just below the knee and to the base of the pelvis. This tightness of the hamstrings pulls your pelvis into a tucked position, rendering your core useless and putting excessive compression on your low back. Not a happy situation for your back or pelvic floor!

Our favorite way to lengthen the hamstrings is to do a standing forward bend. This is a stretch we've all seen before, but also has a lot of potential for some compensations we want to avoid. Most mistakenly believe the goal of this stretch is to touch the toes... However, as we...

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Tips to Get More Walking in Your Day

Walking 3 to 5 miles per day is a human physiological requirement. Our bodies have a need for natural movement, and walking is one of the best ways to fulfill this need. Your body only functions at optimal capacity if you’re walking each day. Your blood flow, nerve function, and the ability for your cells to get nutrients are all impacted by your movement, particularly walking. 

We’re often asked, “Can’t I just run or ride a bike to get meet my daily movement requirement faster?”

And our answer is a resounding NO. There is no problem with running or biking, but it can’t replace walking. They have different physiological effects on your body. So feel free to run or hop on a bike only AFTER you’ve met your walking requirement for the day. 

Another question we often address is, “What do I do if I don’t have the time or space to walk these long distances each day?”

And for that question, we have great news! The...

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Video: The How and Why of the Calf Stretch

 

One of the first exercises we teach our new clients is the calf stretch. And for good reason!

We've written blog posts in the past about the importance of taking care of the health of your feet (which you can find here, here, and here). But long story short, your feet are your foundation. Improving your foot mobility is a great first step (pun intended) toward better health. 

Watch the video above to learn how to do the calf stretch. 

To set up: In this exercise, we use a half foam roll. But if you don't have a half foam roll a rolled up towel will work great! 

Take your shoes off, this exercise is best performed barefoot. Stand in front of your half foam roll (or towel) with your feet spaced pelvis width apart. Make sure your feet are aligned straight, like the cars on a tire. Look down and if they are angled outward take a minute to straighten them. Focus on maintaining this alignment throughout the exercise.

If you aren't sure about your balance, position...

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Action Steps To Improve Your Balance Today

 

Age gracefully by challenging your balance every day.


We don’t often think about our balance until it becomes a problem. In my work as a therapist, I’ve treated both younger and older adults with balance problems.

Balance is a complex system, involving communication between our brain, body, and sensory systems. A decline in any one of these can quickly become problematic.

We tend to associate balance problems with aging, but there isn’t a magical age you reach in which your balance starts to decline. Instead, physical decline begins the minute you stop challenging yourself.

The benefits of maintaining and improving your balance at any age are endless. You’re more likely to be capable to continue doing the activities you love as you age. You’ll worry less about falling, and have more confidence than adults who don’t have good balance. Research has even found a strong connection between balance and brain health. The better your balance,...

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Develop This Skill To Build Confidence in Your Health As You Age

A common theme I’ve noted in my work as a physical therapist is a loss of confidence in all areas of life that usually accompanies a decline in physical function, particularly in adults over the age of 60.

Once it happens, it leads to a long road rebuilding this confidence and often leaves those it happens to never getting back to the place they were before.

And it makes so much sense. A loss of physical abilities leads to difficulty leaving home, participating in much-loved activities, and creating a dependency on others for survival. This quickly leads to a feeling of isolation, depression, and loneliness which further perpetuates the cycle of decline.

So, armed with this information how can you prevent this from happening in your future?

On one hand, it’s not entirely possible to prevent every medical event. Even those who make all the right lifestyle choices can still end up with a chronic condition. On the other hand, however, we can all choose how we...

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Video FAQ: Let's Talk About Osteoporosis

 

Osteoporosis is a topic we've written about in the past, so we thought it would be helpful to talk about it for a video FAQ!

We are often asked, "What can I do for osteoporosis?" and the answer is there are so many simple steps you can take to both prevent osteoporosis or reverse it.

In this video, we cover:

  • What osteoporosis is and what it is telling you
  • How your bone either builds or loses bone density
  • What your shoes have to do with your hip bone density
  • And the simple actions steps you can take to build healthy bone density

We hope you enjoy! Have more questions related to osteoporosis? Reach out to us at [email protected] and we would be happy to address them!

 

Want to learn more about mindful movement? Sign up for our email newsletters and receive our Balance, Falls, and Brain Health course FREE today.

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5 Action Steps to Take Today to Start Aging Well

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

Whether you're 15, 35, or 75 years old, newsflash... you are aging! 

Might as well take control and decide how you want to age. 

It's never too early to start to think about aging, and if you aren't happy with how you're aging it's never too late to start. 

At our clinic, we've had the pleasure of working with adults all the way up to 102 years old who report their quality of life as very high. And that is because their daily habits support their longevity. So... we've been keeping track of what these habits are so we can help others do the same. 

There are an infinite amount of actions you can take to age gracefully, but we listed out the action steps that will give the greatest impact for the effort put in.

Always remember, aging can be what you want it to be.

1. Think Positive

We probably sound...

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How Your Physical Health Relates to Your Mental Health

Brain health isn't a topic discussed often enough, particularly within the medical community. On the bright side, the topics of mental health and access to mental health services have come to light in the last few years. But, the aging brain is often left out of the conversation.

There are many unanswered questions about the decline in brain health with aging. The medical profession is starting to observe the differences in adults who experience brain atrophy and those who don’t. So, we're gaining some clarity. But, there's still so much we don't know.
 
The research identified some clear patterns in those who receive a diagnosis of dementia. But, keep in mind that patterns don't always give a clear cause. We know fall risk increases with increasing mental decline. We know poor mental health increases the risk of developing dementia. We know a connection exists between muscle weakness and dementia. What isn't as clear is why.
 
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