No Back Pain Series- Key 5; The Importance of Movement & Flexibility for a Pain-Free Spine

Introduction to how it helps Back Pain
Maintaining spinal health involves more than just your chiropractor keeping your spine aligned; it also requires regular movement and flexibility. A flexible and mobile spine is less prone to stiffness and pain. In this article, we’ll explore why movement and flexibility are crucial for spinal health and how you can incorporate them into your daily routine.

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Understanding Movement and Flexibility
Movement and flexibility help keep your spine healthy by ensuring that it can handle the demand and stress of normal daily activities. Regular movement helps maintain spinal flexibility and reduces stiffness, while flexibility exercises increase your range of motion, improve your energy conservation and reduce the risk of injury.

Common Issues from Lack of Movement and Flexibility

• Stiffness: Inactivity can lead to a stiff and inflexible spine. It makes daily activities like putting shoes on and getting out of furniture and vehicles more difficult.
• Pain: Reduced movement can increase the risk of back pain. Joints stay healthy through movement. Movement increases the circulation of the blood which brings nutrients and oxygen to the joints. Using your joints  increases the flow of synovial fluid. This joint fluid cushions bones and helps them move smoothly with reduced friction. Inactivity leads to weakened joints and the surrounding tissues of muscles, ligaments and tendons. 
• Injury Risk: Lack of flexibility can make your spine more susceptible to injuries. Research by  De la Motte 2019 showed a clear relationship of joint flexibility and injury risk.

Benefits of Regular Movement and Flexibility for Back Pain

• Pain Prevention: Regular movement prevents stiffness and pain.
• Improved Mobility: Flexibility exercises enhance your range of motion. Your ability to perform regular daily activities such as getting in and out of furniture, getting up off the floor and caring for yourself are so much easier, faster and safer.
• Better Overall Health: An active lifestyle supports overall well-being. It improves your cardiovascular health, muscle strength, sleep and mental wellbeing.

Tips for Maintaining Movement and Flexibility

1. Incorporate Stretching Routines: Yoga and Pilates can enhance flexibility and reduce stiffness.  But don’t think it has to revolve around formal classes. Stretching can be done anywhere and anytime. Do a calf stretch while taking a phone call. Easy.
2. Stay Active: Regular physical activity helps maintain spinal health. It doesn’t have to be extended or exhausting. Take a 10 minute walk, it all helps.
3. Take Breaks: Avoid long periods of inactivity by taking breaks to stretch and move.

Conclusion.
Movement and flexibility are essential for maintaining a healthy, pain-free spine. By incorporating regular movement and flexibility exercises into your routine, you can reduce the risk of back pain and enjoy better overall health.

Back Pain? The 7 Keys to a Pain Free Spine.