Musculoskeletal disorders (MSDs) are the most common pains. They include all inflammatory and painful symptoms of muscles, tendons, joints, and sometimes nerves. A kinesiologist can help reduce this discomfort or prevent it by prescribing exercises.

Here are some tips:

Do not neglect stretching exercises

Stretching works on flexibility. The muscle lengthens and becomes healthier. Besides back muscles, here are other areas not to neglect:

• The lower limbs, especially the back of your thighs and legs. These are part of the posterior muscle chain connected to your back.
• The pectorals (chest). More flexible and elongated pectorals will help you keep your back straight and avoid rounded shoulders.

It is recommended to do these flexibility exercises almost daily, with or without a training program.

Strengthen postural muscles

Preventing MSDs largely involves postural muscles. Postural muscles tend to maintain posture. The abdominals and some back muscles are included. To strengthen these muscles, they must be put under tension with a load; this is called “muscle exercise.” Body weight can serve as the load. Many strengthening exercises can be prescribed in the right dose by a kinesiologist.

Develop body awareness

It is just as important to give yourself some basic guidelines throughout the day to maintain good posture.

• Roll your shoulders back to open your chest.
• Keep your head straight; make sure your smartphone is at eye level when you use it.
• Feel the engagement of your abdominal muscles when standing or sitting, which will help you keep your back straight.

Balance exercises are excellent for developing this body awareness.

To go further

If you have a seated workstation, swap your usual chair for a Swiss ball for at least one to two hours a day. This will force you to keep your back straight and engage your abdominals.

For workers standing with or without load, you can plan small warm-up sessions before work and stretches at the end of your shift. Talk to your supervisor about possible ways to include your colleagues in these sessions.

For more information about kinesiologists: www.kinesiologue.com

Vanessa Simard, kinesiologist