1. Preventing Pain & Injury
The Importance of
Daily Strength & Flexibility
in Injury Prevention
With Melissa Nordin MS, BA, CES, eRYT-200

2. Get Enough Sleep
Core Strength
Seated Stretches At Work
Stretches At Work
Neck Shoulders Wrists Back Hips Legs
Posture Is Important
Defining Back Pain
A DISCUSSION ABOUT:
Property of Melissa Nordin MS, BA, CES, eRYT-200 all rights reserved

3. Should I be
worried?
Back Pain

4. Lower Back
Pain
Leg pain
Hip pain
Numbness
& Tingling
Difficulty
walking
Burning
sensation
Chronic pain
more than 3
months
Defining Back Pain
Symptoms of Sciatica

5. Defining Back Pain
Why Does My Body Ache?
Sacrum
Piriformis
Muscle
Sciatic Nerve
Sciatica is inflammation of the
sciatic nerve
Sciatic Nerve runs down the
spine & leg
Pain felt in the back, pelvis,
hip, and upper thigh
Slight shift in how we walk, sit,
and move can irritate the
Sciatic Nerve
Can lead to functional disability

6. Repetitive
motions
place strain:
• Shoulders
• Neck
• Back
• Hamstrings
May develop:
• Collapsed
posture
• Rounded
shoulders
• Weakened
core
Weak core &
back muscles
lead to
stress on:
• Lower Spine
• Hips
• Knees
Defining Back Pain
Everything Is Connected

7. Is this
important?
Posture

8. Lordosis Kyphosis Flat Back Sway Back
Identify Standing Body Posture Habits
Posture Is Important
Proper Posture

9. Posture Is Important
Let’s Look Inside:
Back, Neck, Knee, Hip & Shoulder Pain Are All Related

10. Strengthen Spine, Pelvis, &
Abdominals
No slouching! Proper posture at
work, home, or driving supports
spine, shoulders & back
Regular aerobic exercise for 30
minutes 3 - 5x weekly
Increase flexibility, tone core,
increase back strength
Posture Is Important
What can I do?

11. What should I
be doing?
Daily Physical
Activity

12. Stretches At WorkShouldersNeck Wrists

13. Stretches At WorkBackHips

14. Stretches At WorkLegs

15. What should I
be doing?
Sit & Be Fit

16. 4 Part Series Fourth part: Exercise, Alcohol, Tobacco
Seated Stretches At Work

17. What should I
be doing?
Strengthening

18. Core Strength

19. Core Strength

20. Core Strength

21. Core Strength

22. Get Enough
Sleep
Why is this
important?

23. Melissa Nordin Top 10 Die2ng and Lifestyle Mistakes
Don’t Slack On Shut-Eye
Mood
greatly
influenced
Slows
Reaction
Time
Risks:
Injury at work,
Diabetes,
Cardiovascular
disease,
Obesity
Get Enough Sleep

24. The Science of Sleep
Sleep and
Metabolism
are controlled
by the same
sectors of the
brain
Reduces
cortisol levels
from a
stressful day
Supports blood
flow to muscles
and connective
tissues
Get Enough Sleep

25. TIP: Skip Late Night TV & Turn in Early 3 days/week
Catch Those Zzzs!
Boosts
heart function &
lowers heart
rate to combat
high blood
pressure
Restock
energy
stores
Rest
muscles
& bones
Performs Routine Maintenance On A Cellular &
Metabolic Level
Zzz...
Melissa Nordin Top 10 Die2ng and Lifestyle Mistakes
Get Enough Sleep

26. Strengthen your core
daily
Stretch every day
before work and before
bed
Get 30 minutes of
exercise every day
4 Part Series Fourth part: Exercise, Alcohol, Tobacco
Bottom Line To Preventing Injury

27. Sources:
l Circadian clock governs highs and lows of immune response
l NR Project @ Neilarey.com
l Low back and radicular pain: a pathway for care developed by the British Pain Society
l Diagnosis and Management of Piriformis Syndrome: An Osteopathic Approach
l Low Back Pain and Sciatica