Fix Your Joint Pain

Two men laying on the ground during workout - Fix Your Joint Pain

Occasional joint pain is common, regardless of whether it’s due to age, exercising too much, injury, or even inactivity. When it comes to injury rehabilitation, that’s a whole other topic, but for age, overtraining, and neglect, there are ways to fix your joint pain without going under the knife…

If you have joint pain because you’re not active enough, the solution is pretty simple: Get moving! Aside from joint health, there are countless benefits from increased physical activity, so get up and start moving more for your joints, heart, and overall wellness.

Joint pain that results from overuse or repetitive motion doesn’t necessarily mean you need to slow down, but it does mean you need a new action plan. Below is a list of just a few common reasons for both occasional and chronic joint pain.

Common Causes of Joint Pain

  • Weight gain
  • Swelling/inflammation
  • Lack of exercise
  • Overuse/repetitive movements
  • Poor nutrition

Luckily, it’s not that difficult to start healing yourself, and it shouldn’t take long before you start to notice positive changes and less pain. It’s generally just a matter of adjusting your activity level and/or adjusting your nutrition to ensure you’re not lacking nutrients that support healthy joint movement.

Simple Steps to Avoid Joint Pain

  • Exercise: Joint pain can result from simply not moving your joints enough. If that’s a problem for you, the solution is simple: Move more!

    Working out in a gym with multi-joint exercises is great but not absolutely necessary. If you don’t like gyms, don’t want the expense of a membership, or would simply rather do something else, there are plenty of options. Any exercise is better than no exercise, and that goes for joint health as well as your overall health and longevity.

    Whatever you choose, make sure you stretch enough, use proper exercise form, and avoid high-impact movements. Avoiding high-impact movements doesn’t mean you should be lazy with your exercises, however. High-intensity (or even medium-intensity) workouts are great for improving movement, increasing blood flow, and strengthening your heart. Proper exercise choice will also give you all the health benefits with none of the joint pain. Pick exercises you’ll enjoy and a plan you’ll stick. Consistency is key.

    Note: Use variety to avoid overly repetitive motions that can cause joint injuries, and skip any exercise that causes pain—muscle burn doesn’t count; that’s good “pain.”

  • Stretch/work on flexibility: Whether you exercise or not, stretching is vital for health and flexibility. Technically, stretching and flexibility movements fall under the exercise category, but stretching and flexibility can be worked on separately from typical exercise programs if desired.

    The key is to find a good stretching program, but never rush to the point of over-stretching and potentially injuring yourself. Concentrate on progressive stretching rather than trying to rush tight muscles. Yoga is a great way to get some of the benefits of exercise while simultaneously working on flexibility.

  • Manage bodyweight: Being overweight can cause as much stress on your joints as it does on your organs and general health. Obviously, the more weight you carry, the more stress your joints are subjected to in everything you do. If you’re trying to lose weight or develop lean muscle, find an exercise program you’ll enjoy, and choose a nutritional plan you’ll stick with. Make it a long-term plan, not a short-term diet, and start enjoying the effects of more mobility with less pain.

  • Eat well: Many people never think about how their nutrition may affect their bones and joints, but it plays a huge role. If you have even minor food allergies, those can cause painful inflammation in joints and connective tissue. It may be worth getting tested for allergies, or you might be able to trace down bothersome foods on your own. Regardless, proper nutrition in the form of a healthy, balanced diet can help you avoid joint pain. Also, make it a point to drink plenty of water throughout the day so you stay fully hydrated.

    There are also supplements that are helpful when used in conjunction with a healthy eating plan. When combined, glucosamine, chondroitin, and methylsulfonylmethane (MSM) are often referred to as “the fountain of youth” for your joints. A  product like ASR’s Joint Regen that combines those nutrients with shark cartilage, acetyl myristoleate, boswellia serrata, and several other joint-supporting elements is a no-brainer for anyone from athletes to couch potatoes.

The steps to avoid or eliminate joint pain are fairly simple: Exercise, be more mobile, work on your flexibility, watch and control your bodyweight, and eat a healthy diet. The benefits go well beyond just bone and joint health, so you can also look forward to better overall health along with an improved sense of well-being and pain-free living.

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Stop Sitting and Get Up!

Hands on laptop keyboard - Stop Sitting and Get Up

Let’s face it. If you have an office job, you sit too much. If you’re a student, you’re at least forced to stop sitting and get up to walk to your other classes, but unless you’re involved in manual labor all day, you’re very likely sitting at your desk for far too long every day. For the sake of your health, it’s time to stop sitting and get up.

It’s estimated that approximately 75% of today’s workforce sits at a desk. The negative health implications of the nonstop sitting are piling up, and it’s time to face the fact that sitting so much is bad for your health. And I’m not just talking about the neck and back pain. Here are a few of the other negative health impacts:

  • Tension and tightness in muscles and joints
  • Numbness and muscle weakness
  • Decreased blood flow and poor circulation
  • Decreased range of motion in hips
  • Neck and back pain
  • Poor posture
  • Increased risk of disease
  • Weight gain (low activity and reduced circulation of fat-mobilizing lipase enzyme)
  • Sitting for 6 hours or more per day decreases life expectancy compared to those who sit less than 3 hours per day

So, if you find yourself sitting for most of the day, how can you avoid all the potential negative health issues? It’s simple: Stop sitting so much and get up!

It really is that simple. Even if you have a full-time office job, make some simple changes throughout your day as listed below.

Get a standing workstation

If your employer allows it, request an adjustable standing desk or a separate, standing work station. If you work from a home office, do the same, and if all else fails, get creative and make a standing work station by stacking books or boxes. 

Standing all day isn’t good either, so be sure to change between your seated and standing workstations throughout the day.

Choose the back of the parking lot

BMW at the back of a parking lot with no cars - Stop Sitting and Get Up!

Park at the far end of the lot to give yourself a little extra movement at the beginning and end of your day. Plus, as an added bonus, you’ll avoid door dings since everyone else will be cluttered near the entrance.

Take the stairs

Whether it’s at work, school, or while you’re out shopping on the weekend, take the stairs rather than an escalator or elevator. Make those otherwise neglected muscles and joints do some work.

Keep things out of reach

Sure, it’s convenient to keep everything right next to you, but do yourself a huge favor and move everything just out of arm’s reach. That’ll force you to get up and walk across your office or cubicle.

Walk or ride a bike

Row of parked bikes - Stop Sitting and Get Up!

If you live close enough to work, walk or ride a bike a few days a week. Make sure to also get up often during the day for bathroom breaks or to get coffee or water. In fact, use a smaller cup to force yourself to get up more often, and use the furthest restroom if you work in a large office.

Move!

Just get up and move! Set an alarm or use a desktop app to remind you to get up every 30-45 minutes. Take a short walk, stretch, squat, jump, lunge… Whatever! Taking even a little bit of time to stretch and move will do wonders for your health and will also make you more productive and focused on your work because of the increased blood flow.

Do I follow my own advice? Not nearly often enough, unfortunately. I’m fairly fit, but because I sit so much during the day, I’ve got chronic neck and back pain, so I fully understand how tough it is to stop working.

I’ve resorted to desktop reminders that prevent me from working until I get up and do something—annoying, but they keep me on track. I also recently dug out my old Anatomy of Stretching book to help with some of my biggest trouble areas—it’s helping a lot. I also have a foam roller that I might be a little addicted to, but that’s a story for another day. LOL!

The point is, it’s well worth the effort to get up and move every hour—or less if you manage it. Not only will it help prevent health issues, giving yourself breaks will noticeably improve your productivity.

So, stop sitting and get up!

—Jonathan Lawson


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Tight Hips Can Damage Your Back

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If you sit for long periods of time or do heavy squats in the gym, you’ve successfully followed the formula for creating tight iliopsoas muscles…

If you sit for long periods of time or do heavy squats in the gym, you’ve successfully followed the formula for creating tight iliopsoas muscles…

That means you likely suffer from back pain and poor circulation.

One of the most significant things about the psoas, or hip flexor muscle, is that it connects the legs to the spine.

When the psoas is tight from sitting for long periods, your hips get locked into a forward-thrust position…

That forward pelvic tilt can cause your hip socket to become compressed, shifting joints, tendons, and muscles with an often painful pull on your lower back, which leads to decreased blood flow and circulation. Poor blood flow below the waist can negatively affect your sex life, too, so that pain isn’t just in your back.

Loosening your hips and hip flexors is simple with the “Sequential Flow Method” developed by Rick Kaselj, M.S., leading kinesiologist and injury specialist.

Rick has given over hundreds of live presentations to thousands of health professionals in the U.S. and Canada. His Unlock Your Hip Flexors program is highly recommended. For more info, go HERE.

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