Let's Talk About Habits

Integrating healthy daily habits can be more impactful for managing aches and pains than solely relying on a home exercise program. Modifying habits is often the most critical factor in recovering from pain or injury, whether you’re at work, the gym, or relaxing on the couch. While home exercise programs involving stretching and corrective exercises are important and I still prescribe them, significant improvements in pain often come from making minor adjustments to form, enhancing muscle recruitment during everyday activities, and improving postural awareness.

For example, imagine a client with neck pain who carries stress in their neck and frequently finds themselves holding their shoulders up toward their ears while working. Physical therapy treatment might include massage to the neck muscles, back strengthening, stretching, breathing techniques, etc. However, if the client doesn't become aware of this behavior and practice techniques to relieve this stress-related posturing, the neck symptoms will likely recur.

Similarly, gym habits are critical. If you rush to the gym and your only warm-up is a lighter set of your exercise, you’re at increased risk of injury. It's crucial to warm up your tissues, whether through a cardio warm-up (e.g., stationary bike, jog), or a round of bodyweight exercises and mobility work. Adding 5-10 minutes to your workout for a proper warm-up can greatly reduce your risk of aches and pains. If you’re short on time, this might entail that you omit a working set. After all, you’re training for the long game, right?

Even your relaxation habits can be impactful. The posture you lounge in can contribute to your aches and pains. For example, if you have low back pain and constantly lie in a slouched position that aggravates your back, a slight tweak to your positioning may reduce your pain and optimize nerve healing in your lower back.

If you’re dealing with an issue that isn’t improving, please don’t hesitate to reach out. I want to help you become pain free, but it’s also my mission to educate you on how to best care for your body to prevent further pain and injury. Let's create healthy habits together!