Don’t let pain hold you back—here are five essential tips to help you prevent and manage back, joint, and chronic pain.
Let’s face it: life’s too short to be held back by pain. Whether it’s a nagging ache in your lower back or a stiff neck after a long day at the desk, musculoskeletal (MSK) pain is something most of us have experienced. In fact, over half of all Americans deal with MSK pain, and it’s not just something that affects older adults—more than 75% of these conditions impact people under 65.¹
Here’s the good news: you don’t have to wait for the pain to strike. With the right preventative care, you can stop MSK pain before it even begins, keeping you moving and feeling your best.
Your musculoskeletal system is the complex network of muscles, bones, and connective tissues that keep you moving every day. It’s what helps you walk, lift, stretch, and stay active. When this system isn’t taken care of, it can lead to chronic pain, stiffness, and make it harder to do the things you love most. Keeping your MSK health in check will keep you strong and mobile, so you can keep living life to the fullest.
When it comes to MSK health, prevention is everything. It’s easy to ignore minor aches and pains, but waiting until they become unbearable can lead to longer recovery times and more costly treatment options. Addressing dysfunction in your musculoskeletal system early is recommended to keep you actively participating in your life
Studies show that early intervention and preventive care can significantly reduce the risk of chronic musculoskeletal conditions, leading to better health outcomes and reduced risks like sickness, absence, and long-term pain.² When you take proactive steps to prevent MSK issues, you’re not just avoiding pain—you’re setting yourself up for long-term success.
Here are some everyday tips to help you stop pain in its tracks:
Staying hydrated isn’t just about quenching your thirst—it’s about keeping your joints lubricated and your muscles flexible. Drinking around eight glasses of water a day can help ward off that stiff, achy feeling and make a noticeable difference in how you feel every day.
Sitting for extended periods of time without changing positions or varying your posture (desk job anyone?) can lead to muscle fatigue and overall feelings of tightness. The trick to preventing discomfort is to mix things up! Stand up, switch chairs, and take a few minutes to stretch. It’s the little things that make all the difference.
Regular exercise strengthens your muscles, ligaments, and tendons, helping your body stay resilient to stress. And it’s not just about building strength (though that is a plus), it’s about creating a body that can handle whatever life throws your way. If you’re dealing with specific MSK issues or chronic pain that you’ve found difficult to manage on your own, you may consider addressing these concerns with a physical therapist. They can help you manage the pain and find ways to prevent future injury to keep you doing the things you love most.
Here are five simple exercises you can do to relieve lower back pain.
While staying active is important, pushing your body too hard can place additional stress on your system, increasing your risk of a future injury. Listen to your body’s signals, take breaks when you need them, and dial it back if something feels off. Not sure how far to push yourself? Start with small, attainable goals and gradually work your way up. It’s all about steady progress.
Getting a balanced mix of vitamins, protein, and healthy fats will support your body’s ability to repair and strengthen itself. Proper nutrition keeps your muscles and bones strong and resilient, helping you move more effortlessly and live pain-free.
At Kaia Health, we know that maintaining your MSK health is essential to living a full and active life. That’s why our approach is centered on prevention—helping you take proactive steps to protect your health before issues arise. The Kaia digital therapy program includes:
Personalized exercises
Kaia’s exercise programs are customized to target your specific needs. Whether you’re looking to build strength, improve mobility, or reduce pain, our curated exercises are designed to help you achieve your goals.
Mindfulness and breathing techniques
We know that MSK health isn’t just physical—it’s psychological too. That’s why our program includes mindfulness practices to help you manage stress and stay focused. After all, a strong body starts with a healthy mind.
Real-time exercise feedback
Kaia’s real-time exercise feedback ensures you’re getting the most out of every movement. Our advanced motion analysis technology provides instant corrections and tips as you go, so you can be confident that you’re exercising safely and effectively. It’s like having a personal coach right there with you, making sure every rep counts.
Kaia coaching
Kaia Coaches work with you 1:1 to develop a plan that fits your lifestyle, offering guidance, support, and accountability every step of the way.
Taking preventive steps now can help you avoid pain and maintain your freedom of movement as you age. Start by incorporating small changes into your daily routine, like regular stretching, staying hydrated, and varying your posture throughout the day. And remember, you don’t have to do it alone—there’s plenty of support to help you along the way.
Learn more at www.kaiahealth.com.
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