1. Avoid sedentary life: often, due to our lifestyle or our work, we spend more hours sitting than moving. That is why it is important to keep our body as active as possible. Doing some physical exercise as an individual or group sport. You can also increase our physical therapy activity such as walking to work, using the stairs, personal training, Pilates … etc.
2. Good nutrition: the importance of a good, balanced, healthy and free diet is crucial for our health, we always advise you to get the advice of a professional in nutrition. Not only to look good on the outside but to feel better on the inside. Our organs, our immune system and our musculoskeletal system will function better and our quality of life will increase.
3. Quality and quantity of rest: Not having enough hours of sleep or that the quality of it is not adequate can take its toll on us for the rest of the day. Such as muscle or joint pain, fatigue, no performance at work / daily activity. That is why the appropriate thing would be about 8 hours, with a mattress and pillow that allow us to have a good quality of our sleep. In addition to trying to sleep on your side with a cushion between your knees.
4. Ergo therapy: we must take into account the postures we adopt throughout the day. Not only while we are sitting in front of the computer, but also when walking, lifting weights, etc.
5. Bad habits: sometimes we do not notice small changes that can lead to improvements in our body. Such as not wearing heels, spreading the weight of the purchase in both hands, placing the screen of the mobile/computer at eye level, not tightening the bras/socks/belts too much, avoiding prolonged times on the sofa as we adopt the bad posture, always carry the bag on the same side, etc.
6. Treat pain as soon as possible: It seems logical but most patients do not go to their physical therapist when the pain has started. Rather, they begin to be treated weeks or months later. Which only makes the injury worse? Therefore, we should not wait so long to visit our trusted professional.
7. Stretching: doing about 10 minutes a day of general stretching would be a good way to keep our body safe from muscle overload. Sometimes it may not be enough, but you would avoid reaching the pain point of the most overloaded areas due to daily activity, stretching exercises and much more.
8. Bruxism – Bruxism is when you clench your teeth at night. This produces, apart from significant dental wear, a muscular overload in the entire jaw area. Also in the neck and trapezius area. It is convenient to ask our dentist and in this case, we should wear a discharge splint to sleep.
9. Manage stress: it would be good if everyone knew how to control their moments of stress. Since not doing so and that they are maintained for a certain period of time can cause fatigue. Even muscle overloads or alterations in our body.
10. Heat: heat is beneficial when our muscles are tense as it helps them relax. It would also be a form of prevention to prevent an overload from increasing.