Motion is essential to our wellbeing. Daily movement and exercise helps to align our bodies and strengthen our physical and mental health. The good news is that you can easily assess your current strength and mobility from the comfort of your own home or office – then work out the next steps to take care of your physical health.
Welcome to ‘Mobility Month’!
This March, Australian Chiropractors are actively encouraging everyone to test their movements in an effort to safeguard their spinal health. Raising awareness about the importance of spinal health – and its impact on our overall wellbeing – is essential in 2021 because of the many months of Covid-induced lockdown we have experienced. Working from home (often in a less-than-ergonomic environment) and the reduced opportunity to exercise has negatively impacted the spinal health of many Australians.
When a third of the Australian workforce found themselves working from home, 40% of people admitted to suffering from back pain, a third from neck pain (39.8%) and shoulder pain (34.4%).1
A staggering three-quarters (72.2%) of people who had to work from home suffered posture related pain.1
The Connection between Spinal Issues and Mental Health
Spinal problems have the ability to go beyond physical pain. Living with chronic pain and / or physical limitations caused by spinal issues can result in long-term mental health problems such as stress, depression and anxiety. Interrupted sleep patterns often lead to fatigue, irritability and difficulty functioning during the day.
A third (32.6%) of Australians who live with ongoing pain admit that it impacts their mobility and quality of life. One in five (20.7%) say it causes them anxiety and depression.2
Conversely, psychological stress can also result in back pain and spinal issues.
‘Mental or emotional distress may be the reason you are experiencing back pain.’3
Moving your body – even a short walk or careful stretch – has the wonderful ability to assist with the management of both physical and mental health problems.
Mobility
Difficulty with mobility often indicates an array of significantly more serious health issues. Research shows that people with a sedentary lifestyle and posture-related pain double their risk of:
- cardiovascular diseases
- diabetes
- obesity
and increase the risk of :
- colon cancer
- high blood pressure
- osteoporosis
- lipid disorders
- depression
- anxiety2
To gently improve your general mobility, pop here to find some inexpensive, ‘easy and fun ways to Make Your Move’. These are simple, mindful steps that we can take every day to help combat the possibility of long-term physical and mental health concerns.
Four Simple Ways to Assess your Mobility
To help us assess our movement capabilities, the Australian Chiropractor’s Association (ACA) have compiled four simple mobility level self-assessments.
STOP and consult a chiropractor or health professional if you:
- are unsure about your general fitness/health,
- have any questions about whether these exercises are appropriate for your current needs
- experience recurring, sharp or shooting pain at any time
| Neck Rotation: Sit down, keep your shoulders still and against the chairTurn your head all the way to the left as if you are looking over your shoulder. How far around did you get?Repeat on the right. Was it even? Was it comfortable? |
| Trunk Side Bend: Stand with your feet comfortably apartRun a hand down the side of your leg so you side bend without leaning backwards or forwardsRepeat on the other side. Was it even and comfortable to do? |
| Sit to Stand: Sit in the middle of your chair. Cross your arms over your chest.Keep your back straight and arms across your chest.Stand straight up and then sit back down. Did you do this easily or was it hard? |
| Single Leg Stance: In a safe environment free of trip hazards, stand upright with feet together and place hands on hipsLift one foot off the ground. Do not allow your legs to touch. Time how long you can stand without moving.Repeat on opposite side. Are you able to stand on each leg for at least 40 seconds? (If under 60 years.) |
Chiropractic care improves flexibility, strength and balance
If you experienced any pain or difficulty when doing these tests, it’s a good idea to consult with one of our chiropractors to explore how chiropractic care can improve your mobility and general spinal health.
We’ll help you comfortably move into March…. and beyond!
References
- Australian Chiropractors Association, Consumer Research Survey: July 2020
- WHO. Physical inactivity a leading cause of disease and disability, warns WHO. Available at: https://www.who.int/news/item/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who
- https://ioaregenerative.com/blog/can-stress-cause-lower-back-pain
