Top tips for better movement and pain-free living

Since my family is moving to Howick in the KZN Midlands next year owing to my husband’s work transfer, this will be my last article for The North Coast Courier.

Here are my top tips for musculoskeletal health. While I might not have evidence-based research on every point, they come from years of hands-on experience and have proven to be beneficial for many.

1. Shoes

Shoes are incredibly important. They need to have a non-slip sole on the floor part and under the foot.

Shoes should not be too tight and should support the foot. If not or is slippery, it causes strain and stress to the foot, ankle, knee, hip and lower back, making the body feel unstable.

This has tremendous effects on the alignment of the joints and far reaching effects over time. The worst offender, I find, is the humble slop,worn by all of us all the time. The amount of plantar fasciitis and foot pain I have seen from wearing them, as well as all the falls people have especially in rainy weather, I cannot even count.

Finding a good sandal for summer might be hard but worth it.

2. Sleeping

If you wake up with headaches or neck pain, the culprit is normally your pillow. So many patients say their lives have been changed through the pillows I recommend.

Although expensive, not one patient has said it wasn’t worth the investment into their health.

I recommend proper pillows to anyone who has had a whiplash injury or concussion as this helps align your posture at night.

A good quality, firm mattress is also very important. If you wake up with mild lower back pain or stiffness, you probably have the wrong mattress. Turn it or upgrade your mattress update. There are many great brands out there.

3. Excersise

General movement is very important for the body, at least five times a week. This does not have to be long and hard, anything from 10 minutes a day helps prevent the joints from becoming ‘rusty’. A simple routine of basic exercise can keep you pain-free.

For the lower body I recommend a combination of gentle lunges, stair climbs and squats. For the upper body push-ups and planks, light weights and triceps dips.

To this I would add two spinal mobility exercises (pictured). For the first, lie on your back and bring your knees up with your feet on the floor. Move your legs together from left to right 40 times.

The second is a standing exercise. With your arms folded in front of you, rotate from left to right and back 40 times five times a week.

If they cause pain reduce the angle and number of reps.

Finally, I’d like to thank the North Coast community for their support over the last five years, especially Eden Health Centre with whom I was privileged to work with. I’ve learnt a lot.

As a family we will miss Freedom House Church, the beautiful community, all the surfs and swims and ice cream at Everest.

I will be starting my practice in Howick in February.

Dr Tracey Joelson qualified as a chiropractor in 2001 and has worked from Eden Health in Salt Rock. She has four children and a special interest in family wellness and children. Contact: 073 907 1581.

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