There’s lots of little signs that your balance is off, and although some are more extreme than others like falling over unexpectedly and feeling worried to leave the house…Some are more subtle, but if you notice and act on them quick, you can help lessen the risk of falls and get better balance in good time.
Low back pain is also a sign that your balance is slowly getting worse. The back and core help support the body and keep you standing tall, but if the muscles are weak and your back isn’t straight, then your back will be in pain. And believe it or not, low back pain can be brought on by bad balance and a weak core. In fact, all of them go hand in hand together!
Stooped posture often happens gradually and with poor balance people start to bend their necks down to look at their feet all the time. It is wise to see what is coming but many people start a habit of looking down all the time and that affects their posture and their balance. Our current world has been built around computers, cell phones, reading, watching TV and many other activities that often cause us to slouch or stoop our posture.
Here are a few balance and posture tests you can try (please be safe and be at a counter ready to hang on):
1. Stand with one leg in front of the other and see if you can hold for 10-30 seconds without touching the counter. How wobbly are you with this activity? If this is easy try to do it while turning your head to the right and to the left. Still no problem then close your eyes. If you have a hard time with your eyes closed then your vestibular system (inner ear is weak). Please be very careful to hang on at first and see if you can balance with eyes closed without falling.
2. Stand on one leg. Can you hold for at least 10 seconds? Ideally get to 30 seconds.
3. Stand with one leg in front of the other and turn your head to the right and then to the left. Can you do this back and forth without holding on? Notice how when your head turns your body wants to follow? This is important to point out that when you turn your head your body wants to follow. I treat so many people that were out walking and they suddenly turned to look at something and they fell over injuring themselves. Practicing balance activities with head turns is something we do with people to build that ability to react and keep balanced.
4. Can you repeat the above by standing on a piece of foam or uneven surface? 10-30 seconds?
5. Stand with your back against a wall. Keep your heels against the wall too. Does the back of your head easily touch the wall without tipping your head back? If yes then good job on your posture. If not you could use some stretching tips for improving your posture. People who are stuck bent over did not get there overnight. It was a gradual collapse of their posture.
6. Practice standing up and sitting all the way back down from a chair without using arm rests if you can. You should be able to get AT LEAST 10 sit to stands in 30 seconds. Make sure you come all the way up to standing straight. This is a strength and power test. If you have hip or leg weakness you are at risk for falls.
We are happy to help you get your balance back. Balance involves leg strength, posture, core strength, & balance activities of various types. We are offering free balance/fitness screenings so reach out for details! We will be offering these screenings in October as part of National Physical Therapy Month, so join us as we spread the word about PT and its benefits!
The author, Jennifer Penrose, is a Doctor of Physical Therapy and owner of Penrose Physical Therapy.
If you have any questions you can call (360) 456-1444 or by email at info@penrosept.com.
Podcasts!
Podcast Episode 16 – The Top 3 Reasons Knee Pain Is On The Rise During COVID
Dr. Penrose discusses that there are 3 main reasons people are having an increase in knee pain while staying home more due to COVID-19.. Some people are becoming too sedentary causing weakness and stiffness leading to pain of various kinds. Another group has decided this is a great time to take up more running from home and more walking and has created an overuse injury. Another group has knee pain due to starting a new work out routine and didn’t realize their body structure of their knees, hips, and feet place them at risk for injuries doing certain movements.
iTunes: https://podcasts.apple.com/us/podcast/stay-healthy-south-sound/id1460144640
Spotify: https://open.spotify.com/show/3feMt6PJtvtDBcpqPV8xXc
Now On Our Website: http://penrosept.com/stay-healthy-south-sound-podcast/#sthash.qIwYQCjE.dpbs