Your Musculoskeletal Health
The musculoskeletal (MSK) system is the “backbone” of your body, literally. It’s comprised of not only the spine but all your muscles, bones and joints. It’s what gives your body form. It’s what 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 functioning well, you feel strong and healthier; however, when there’s a problem you might experience pain and even disability. More than one in two adults report experiencing a musculoskeletal condition such as back pain, neck pain, joint pain, arthritis and osteoporosis. 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.
MSK conditions become more common as we age, sometimes limiting our ability to move and accomplish everyday activities. This can affect overall health negatively by contributing to lack of physical activity, which can in turn lead to obesity and chronic conditions such as Type 2 diabetes and hypertension. MSK pain and disability can also lead to problems such as social isolation, depression and even loss of independence. Nurturing musculoskeletal health over a lifetime begins with good nutrition, adequate hydration and healthy habits such as regular rest and physical activity. Prevention is also key; we can reduce the risk of pain and injury by improving our posture and movement techniques as well the ergonomics of our work and home environments.
Steps to Strength
•Move more.
•Eat a balanced diet.
•Go outside!
•Do weight-bearing exercises.
•Stay hydrated.
•Quit smoking.
•Don’t drink too much alcohol.
Steps to Stability
•Lead an active lifestyle, which contributes to a higher level of physical fitness and better spinal control as we age.
•Practice good posture. It helps keep bones and joints in correct alignment so our muscles work more efficiently, saving energy and reducing fatigue while decreasing the abnormal wearing of joint surfaces that can lead to degenerative arthritis and joint pain.
•Maintain a healthy weight. Being overweight can put stress on joints, especially as we age, leading to an increased risk of injury. However, being underweight can increase the risk of bone loss and fracture.
•Make your environment MSK-friendly to promote good posture and prevent strain. .
•Improve movement techniques to avoid strain and injury. Lifting tip: When picking up heavy items from the floor, do not bend over at the waist; instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick up the item. Alternatively, bend both knees, keeping the item close to your body, and lift with the legs.
•Limit screen time. Neck pain and poor posture can result from spending too much time looking down at your tablet or cellphone. 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.
Reprinted with permission from the American Chiropractic Association www.acatoday.org
For more information from the ACA, click here for a Your Musculoskeletal Health Fact Sheet.