How To Move Without Pain

September 2021

girl stretching in chair for postural tension relief

The Importance of Good Posture

Posture involves our whole musculoskeletal system at all stages of life. The child carrying a heavy backpack or sitting in classes, the pregnant women adapting to a growing baby, those with desk jobs or travel jobs that sit for long periods, and those with jobs that require lifting. All of these require specific postures, and our ability to adapt in and out of these postures can make these and other activities much easier.

If we sit at a desk for long periods of the day, then drive home, then sit at the dinner table to eat before heading to the couch to relax… What have we done to revert the effects of our desk job?

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Strength Training Exercises for Women Over 50

As we age the prevalence and severity of bone diseases like osteoporosis, osteopenia, osteoarthritis, ankylosing spondylitis increases. Maintaining strength in our bones and muscles is an important part of managing those diseases.

Strengthening is recommended for everyone. CDC guidelines show that everyone should perform muscle-strengthening activities at least twice a week.

Strengthening has benefits not only to the muscles but also the bones, tendons, balance, endurance, and overall function.

Try these exercises for building strength and muscle when you are over 50.

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Tips to alleviate everyday joint pains

Our joints bear the burden of supporting and moving our body weight as we move, lift, and are active. It may be inevitable that as we age, play in the backyard, complete yard work, or any repetitive activity that our joints can become painful or irritated over time. But what does that mean? 

Years of everyday use can stress the cartilage and tissue that protect the joints, leading to potential osteoarthritis or other bony inflammatory processes that make our joints and movement painful. 

Learning ways to manage your joint pain so you can reduce the pain struggle and activity limitations will help reduce frustration and feeling limited while also keeping you as strong and mobile as long as possible.

Read these 8 tips to alleviate your joint pain.

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Why does my shoulder hurt?

Shoulder pain is very common, in fact, research shows 47% of people will develop shoulder pain annually and 70% will have shoulder pain at some point in their lifetime. Causes of shoulder pain are broad, and can include arthritis, torn muscles or tendons, damaged cartilage, overuse injuries, bone spurs, swollen irritated bursa, adhesive capsulitis (aka frozen shoulder), referred pain from a pinched nerve in the neck, and even heart attacks. 
Shoulder pain can be debilitating, limiting the ability to function easily and comfortably, such as sleeping, driving, using a computer, getting dressed, and reaching overhead. Acute and chronic pain in the shoulder can occur for many reasons, depending on what tissue is irritated. Injuries to the shoulder are often short-lived and heal quickly. This is often the case with a minor sprain from overuse, like gardening, carrying something heavy, or after an awkward movement.

When something goes wrong in the mechanics (the movement of the joint) the pain can be short-lived or set off a cycle of pain and inflammation that can last weeks or months.

Understanding what is irritated and how to manage the symptoms is key to getting rid of shoulder pain as quickly as possible.

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