Types of exercise recommended
Exercise Right recommends a combination or stretching, strengthening and improving posture through corrective movements and functional activities. There are two phases to understanding musculoskeletal pain, firstly the need to understand the mechanism of the injury (what movement’s cause pain), and secondly how to correct poor movement patterns.
Graduated training – the best medicine is to stay active and gradually start walking at a low-moderate pace. This will assist in maintaining not only aerobic capacity, but assist with being able to complete activities of daily living
Postural correction – an accredited exercise professional will be able to provide simple cues and exercises to improve and maintain correct posture throughout day to day activities.
Strengthening – people with MSDs need to re-educate their body how to move without pain, therefore exercises catering in re-educating the body how to move correctly, is extremely important. Muscle strength, particularly in the small muscles that stabilise the lower back, does not return automatically when low back pain eases. To regain this strength, it may be required to begin with some specific strengthening exercises, with graduated difficulty to progressively increase strength.
Flexibility – along with strengthening exercises, stretching or flexibility training needs to be incorporated in the program to restore full range of movement and improve their ability to complete functional activities. Stretching of the tight muscles/structures should be completed daily.
Walking, swimming and cycling also allow people with MSDs to become active and stay active.