Have you ever felt a nagging pain in the low back, shoulder, inner thigh, bottom of foot or, a clicking sound in the knee that you chose to ignore? Irritating pain is often a sign from your body that something is going on and your body is begging for attention 

Equilibrium in your Body

Mississauga massage therapist Paul Lewis says our bodies want to stay in equilibrium on both sides. For example, if you are doing a one-armed push up or leaning to one direction while at your computer, a muscle on one side of the body may be in a shortened position while the opposite side is getting stronger due to muscle growth or muscle shortening. 

“Over time you build up one side of the back and the other side of the back will be smaller,” explains Lewis. The spine in the centre will start pulling to one side and the other side tries to pull back to stay in equilibrium. Where the pain starts could be anywhere.” 

This is why it is so important to keep the body in equilibrium. Pay attention to how your body is moving, the levels of your shoulders and hips. If you are feeling pain on side of the body there may be reasons and you should take a break from the activity that may have impacted it, try to create some balance on both sides of the body or visit a medical professional to have it looked at.

Focus on Good Alignment and Stability

Nagging pains may be caused from how we sit at work or in a car or, from repetitive motions. A nurse, for example, may suffer from a foot injury such as plantar fasciitis from standing the majority of the day while an office worker may be plagued with a repetitive strain injury.

Statistics Canada reported in 2003 that about 2.3 million Canadians over age 20 have experienced a repetitive strain injury. These injuries could be carpal tunnel syndrome, tendinitis, rotator cuff injuries (impacting the shoulder), trigger finger (your finger may lock when you bend it) or muscle strains and low back injuries. 

Pesky pain may also be related to exercise or sport. Knee injuries are common culprits and often related to poor alignment when doing lunges or squats. This could be the angle of the knees, placing too much pressure on the knee, or poor alignment when the knees track inward instead of lining up with the hips and feet. These common reasons for irritating pain begin ever so slightly but, shouldn’t be ignored. It’s recommended to work with a trainer to ensure proper alignment and check in with a medical professional before it gets too bad. 

Functional Movement

Lewis says sitting at a computer can lead to a lot of common pain complaints that cause people to visit a massage therapist. As people sit at a computer all day, he adds, they round their back and curve their neck, causing their shoulders to become anteriorly rotated. 

“Over time the body adapts by using different muscles of the upper back. Try placing a cushion behind your back where the ribs are located to keep your back inline.”

Incorporate Functional Movement Each Day

Keep pain at bay by adding basic functional moves into your day. This will help retain mobility in the upper back, lower back and legs. 

Paul Lewis’ Seated Functional Movement

• Hold onto the chair and extend the leg forward and back getting movement through the knee and causing contraction and extension of the hamstring

• Bring foot out and back causing rotation of the hip joint

• Bring toes up and down engaging the shins and ankles

• Lift heels up and down to loosen the calf muscles

• Place hands on your thighs to support your upper body. Move your torso, back and head toward your things and back up again. This lengthens, shortens and mobilizes the back muscles

• Reach down to the floor as if trying to pick something up and come back up again – alternate right and left side

• Put your hand on your shoulder and perform gentle circles in both directions with your elbow bent. This one movement works 16 muscles of the scapula

• Bring head forward and chin down toward chest and back up again

• Move head gently to the right and left side

Lewis suggests using these exercises as a baseline to create movement while sitting and to prepare your body before standing.  Incorporating functional movements frequently throughout the day will keep your body moving and contribute to keeping your body in equilibrium. When exercising or adding new movement, pay attention to what your body is telling you. Pain is an indicator that something is going on that needs to be addressed. 

Today is your day get moving!

About Kimberly Hicks-RuttanI’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer. Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly.