Exercises for Back and Neck Pain Relief

Any repetitive movement can cause an injury, even text messaging. Probably the most common of the many possible causes of lower back pain is overuse of the muscles, tendons or joints. Overuse can cause repetitive strain injuries (RSI) in ligaments, muscles, facet joints and sacroiliac joints. Due to strenuous activities, some muscles are exercised more than they are used. In most cases, due to poor posture, small muscles are pushed or strained by erratic movements. The key is to have strong core muscle to maintain a good body posture.

Exercises for Back/Neck Pain
Expert Opinion

Strong core muscles are the foundation for sustaining health and fitness, however they are often neglected. Most people have weak core muscle, which are the cause of many injuries, poor posture and back and neck pain.

Master Moves has been perfectly designed to provide functional exercises for balance, multiple joints, multiple planes of movement, thus decreasing the risk of back injuries and increasing the holistic benefit of motor coordination, good posture, balance and flexibility.

Cathy Russel , Registered Physiotherapist
Wellness Consultant

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What are Repetitive Strain Injuries?

Repetitive strain injuries (RSI) are a family of injuries affecting tendons, tendon sheaths, muscles, nerves and joints. These trauma disorder are the result from prolonged repetitive, forceful, or awkward hand movements. RSI cause persistent or recurring pains most commonly in the lower back, neck, shoulders, forearms, hands, wrists, and elbows. Mastermoves is a holistic fitness program that prevents RSI by exercising all your muscles in a gentle and natural way. Each routine takes 15 minutes which can be done everyday, twice a day.

What Happens When You Have RSI?

Symptoms of RSI include:

  • tingling, numbness, or pain in the affected area
  • stiffness or soreness in the neck or back
  • feelings of weakness or fatigue in the hands or arms popping or clicking sensation

What are The Causes?

RSI can be caused by either too little movement or excessive movement while handling light as well as heavy loads. Most RSI conditions are linked to the stress of repetitive motions at the computer or in sports. The main causes can be classified in the following ways:

  1. Static loading injuries, caused by fixed positioning with unsupported limbs.
  2. Rapid movement injuries, caused by repeated rapid movements
  3. Forceful movement injuries, cause by exertion of muscle movement

Taking Care of Yourself

Prevention is the best medicine when it comes to RSI. The key is avoid overusing muscles and joints without resting. Here are some guideline that we use in the practice of Mastermoves:

  • Be sensible about the amount of time you spend doing any repeated motions. Take breaks and do something different every 60 minutes or so.
  • Avoid reading or doing tasks for extended periods of time while setting in a bad posture.
  • Exercise regularly but avoid strenuous activity. Overall flexibility and strength can help to prevent RSI. As explained in the Mastermoves manual and videos, always warm up and cool down with appropriate stretching exercises before and after playing.
  • Proper Nutrition helps preventing RSI. Proper nutrition is essential for developing and maintaining strong and flexible muscles and ligaments,
  • Proper hydration also helps preventing RSI. Muscle tissue is comprised of over 70% water, and it serves an important role in all cellular activity, so we would say it's really important!

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