Reduce Joint and Back Pain up to 30% in the comfort of your home

Use it or lose it

A common misconception is that reduced movement helps with joint pain. This is a myth! Joint movement has been shown to reduce pain in the joints. In fact, research has shown an individual who engages in the correct exercise can reduce joint pain by up to 25%! It is therefore important to seek advice as to the various exercises that can benefit your presentation even if you have pain in a joint.

The older we get the more important it is to exercise daily. This can be done in the comfort of your home, going for a walk around the neighbourhood or shops, swimming, being involved in a group class and many other ways. Physiotherapists are experts in assessing your health and creating an individualised exercise program that is safe, effective and can be done at home.

Exercise your back pain away!

Specific exercises have been shown to reduce back pain by up to 30%. When an individual gets a back spasm or acute lower back pain, a common thought is for complete, or a significant reduction, in movement. Hoewever, research into low back pain suggests the opposite! Rather individualised exercises are given that are often in a non-provocative direction. Importantly, a subsequent physiotherapy appointment should be made so the exercises can be progressed.

Reduce the risk of debilitating falls

There are many exercises that a physiotherapist can give to assist in the reduction of falls. Falls are very serious and can result in various issues. Frequently associated with a fall is the fear of future falls. But the best way to approach this, is not to fall in the first place. Specific exercises can be given which can assist, where current research suggests that falls can be reduced by 35%.

Exercise – nature’s natural anti-depressant

Engaging in exercise results in your body releasing endorphins. These have various roles, one of which is to interact with receptors in your brain which reduces the perception of pain. Another role is to trigger a positive feeling in the body. Current evidence suggests that exercise can reduce depression and associated mental health conditions. Therefore this is directly associated to an increase in quality of life.

Any exercise should be completed in a safe manner. This often means such is performed in front of a sturdy chair or table. Some exercises that can be competed in your comfort of your home include:

• A stationary march
• Sit to stand (off a chair)
• Standing hip extension (moving leg backwards in a standing position)
• Side leg raises (moving leg out to side in a standing position)
• Single leg stand (with something in front of you)
• Arm/chest stretch (arms forward with hands together)
• Tricep stretch (by putting your bent arm behind your body when sitting and applying a downward force with the other hand to your elbow)
• Quadricep stretch (holding onto a chair, and bending one knee holding onto the ankle)
• Calf stretch (keeping the knees straight, push against a wall)

These exercises are just a guide and have not been individually recommended for you. Phone (08) 9203 7771 to make an appointment with our Greenwood/Warwick Physiotherapists, Robert and Jeff, for your individualised exercise program.