Musculoskeletal Health: Take Steps to Strength and Stability
The musculoskeletal (aka MSK) system is literally the “backbone” of your body comprising of the spine, all your muscles, all your bones and all your joints. It gives your body form and makes it possible for you to move and do the things you enjoy. Keeping this vital system strong is essential for a full and active life.
When your MSK system is working well, you probably don’t give it much thought. When there’s a problem you may experience pain, even disability. Over half of Americans experience MSK symptoms such as back pain, neck pain, joint pain, arthritis and osteoporosis each year. They are the most commonly reported medical conditions among those under age 65 and the second most common condition for people age 65 and older (Hypertension is #1).
These conditions hamper movement and restricting everyday activities. This can affect our overall health by limiting physical activity, contributing to obesity, diabetes and (you guessed it…) hypertension. In turn, these physical ailments can also lead to psychosocial ailments like isolation, depression and loss of independence.
Promoting MSK health should be a lifelong industry for every individual. It begins with proper nutrition, hydration and health habits like regular rest and physical activity. Preventing MSK injury is always best, of course. Proper posture and movement practices including good home and work ergonomics play a big role in this.
The American Chiropractic Association offers the following small steps toward better musculoskeletal health:
STRENGTH
- Move more. Bones, muscles and joints need movement to stay healthy. The U.S. surgeon general recommends 150 minutes weekly of moderate physical activity (walking, yard work, recreational swimming, etc.) or 75 minutes of intense weekly activity (jogging, hiking uphill, basketball, etc.).
- Eat a balanced diet. Proper nutrition is as important to MSK health as it is to overall health. Eat a balanced diet that includes whole fresh foods while avoiding processed foods. Be sure to get enough calcium and vitamin D for your bones and protein to build and maintain strong muscles.
- Go outside! The sun helps our bodies produce Vitamin D, which helps to absorb calcium, strengthening bones.
- Do weight-bearing exercises. Walking, jogging and resistance exercises such as weightlifting help improve bone density. Planks, squats, even swimming and biking strengthen our stabilizing core muscles.
- Stay hydrated. Drinking water makes muscles stronger by carrying oxygen to the body’s cells. It also helps lubricate and cushion joints.
- Quit smoking. It contributes to cardiovascular disease, osteoporosis and bone fracture as we age.
- Get adequate rest. The sleep phase is when our muscles and joints repair from the day’s stressors.
- Limit alcohol consumption. Drinking alcohol excessively can lead to osteoporosis and bone fracture.
STABILITY
- Lead an active lifestyle. This contributes to a greater physical fitness and even sustained balance as we age.
- Practice good posture. It helps keep bones and joints in correct alignment so our muscles work more efficiently, reducing fatigue and abnormal wearing of joint surfaces that can lead to degenerative arthritis and joint pain.
- Maintain a healthy weight. Excess weight puts stress on joints, leading to an increased risk of degeneration and injury. Conversely, being underweight increases the risk of bone loss and fracture.
- Make your environment MSK-friendly to promote good posture and prevent strain. Electronic Device tip: Keep your monitor / phone raised to eye level so you don’t bend your neck down while looking at the screen; keep your elbows at a 95-degree angle and take regular breaks to stand up and move around.
- Improve movement techniques to avoid strain and injury. Lifting tip: Lift with your knees, not your back (remember?) and don’t overload your lift – take extra trips or get help.
- Limit screen time. Neck pain and poor posture can result from spending too much time looking down at your tablet or cell phone. Spend less time on mobile devices and do stretch and extension exercises regularly. Bring your shoulder blades together and stand up tall.
- Be proactive and prevent falls. Remove throw rugs, low furniture, cords and other trip hazards on the floor, review medications with your doctor that could affect balance; have your vision checked; and start an exercise routine to improve strength, balance, coordination and flexibility.
Enjoy Your MSK Success!
By strengthening your musculoskeletal system, you can stay healthier and more engaged in the activities that matter most to you, whether that’s participating in your favorite sport or just keeping up with your grandchildren. When injury does occur, healthcare authorities such as the American College of Physicians and the CDC recommend a conservative approach to pain management that involves first trying non-drug treatments like massage and chiropractic before moving on to medications and surgery.
Take the Next Step
Whatever your MSK health goals are, Dr. Hall can help. He practices a hands-on, non-drug approach to health care. In addition to his expertise in spinal manipulation, he has broad diagnostic skills and is trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary and lifestyle advice. At Hall Chiropractic, we are dedicated to helping you achieve optimal health through our comprehensive, patient-centered approach.
For more information or to schedule your FREE Health Consultation call / text us at 803.412.2240 or schedule here on our website. Together, we can explore the best solutions for your health and well-being.
References
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The Hidden Impact of Musculoskeletal Disorders on Americans, United State Bone and Joint Initiative, 2018.
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Physical Activity Guidelines for Americans, 2nd Edition, U.S. Dept. of Health and Human Services, https://health.gov/paguidelines/second-edition/
Posted In:
Chiropractic Care
Back Pain
Exercise
