1. Preventing Pain & Injury
The Importance of
Daily Strength & Flexibility
in Injury Prevention
With Melissa Nordin MS, BA, CES, eRYT-200
2. Get Enough Sleep
Core Strength
Seated Stretches At Work
Stretches At Work
Neck Shoulders Wrists Back Hips Legs
Posture Is Important
Defining Back Pain
A DISCUSSION ABOUT:
Property of Melissa Nordin MS, BA, CES, eRYT-200 all rights reserved
4. Lower Back
Pain
Leg pain
Hip pain
Numbness
& Tingling
Difficulty
walking
Burning
sensation
Chronic pain
more than 3
months
Defining Back Pain
Symptoms of Sciatica
5. Defining Back Pain
Why Does My Body Ache?
Sacrum
Piriformis
Muscle
Sciatic Nerve
Sciatica is inflammation of the
sciatic nerve
Sciatic Nerve runs down the
spine & leg
Pain felt in the back, pelvis,
hip, and upper thigh
Slight shift in how we walk, sit,
and move can irritate the
Sciatic Nerve
Can lead to functional disability
10. Strengthen Spine, Pelvis, &
Abdominals
No slouching! Proper posture at
work, home, or driving supports
spine, shoulders & back
Regular aerobic exercise for 30
minutes 3 - 5x weekly
Increase flexibility, tone core,
increase back strength
Posture Is Important
What can I do?
24. The Science of Sleep
Sleep and
Metabolism
are controlled
by the same
sectors of the
brain
Reduces
cortisol levels
from a
stressful day
Supports blood
flow to muscles
and connective
tissues
Get Enough Sleep
25. TIP: Skip Late Night TV & Turn in Early 3 days/week
Catch Those Zzzs!
Boosts
heart function &
lowers heart
rate to combat
high blood
pressure
Restock
energy
stores
Rest
muscles
& bones
Performs Routine Maintenance On A Cellular &
Metabolic Level
Zzz...
Melissa Nordin Top 10 Die2ng and Lifestyle Mistakes
Get Enough Sleep
26. Strengthen your core
daily
Stretch every day
before work and before
bed
Get 30 minutes of
exercise every day
4 Part Series Fourth part: Exercise, Alcohol, Tobacco
Bottom Line To Preventing Injury
27. Sources:
l Circadian clock governs highs and lows of immune response
l NR Project @ Neilarey.com
l Low back and radicular pain: a pathway for care developed by the British Pain Society
l Diagnosis and Management of Piriformis Syndrome: An Osteopathic Approach
l Low Back Pain and Sciatica