Frequently Asked Questions - Real Men Move
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Real Men Move

Do you have a question for our expert Accredited Exercise Physiologist? Click here to get in touch!

LOWER BACK PAIN

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QUESTION:RRM back pain image

I have recently had a couple of sessions with the local physio for some lower back pain. What I was told is my facet joints were tensed up and I was given some stretches to keep them moving.. My work mainly consists of sitting in front of a computer. What kind of activities or exercise will assist in keeping my back pain free?

 

ANSWER:

Sounds like you are taking some great first steps to alleviate your lower back pain. The information I can give you is quite general and I would always recommend that you discuss things in person with your accredited exercise physiologist so they can address your specific needs.

 

In general then; keeping the joints moving regularly can be very effective at reducing pain. So if you are working at the computer for long periods consider breaking these up with some short exercise sessions (say 5 to 10 minutes each hour).

 

Some exercises you might find give you relief are gentle bouncing on a fit ball and doing some small rotations of the pelvis on the fit ball or standing. These two exercises warm up the muscles of your lower back. Then, as your physio may have suggested, you can do some pelvic tilts, either on the fit ball, standing or on the floor.

 

Please do not continue with any of these exercises if you experience pain.

 

Some people find they get tremendous relief from their back pain by doing hydrotherapy. These are gentle exercise sessions in a well heated pool (much warmer than a lap swimming pool). The heat of the water relaxes the muscles and allows you greater range of motion.

 

Ring a couple of clinics and ask if anyone in the area holds hydro classes you could join.

 

I hope this you find this information helpful!

 

If you would like an exercise program aimed at helping back pain click here.

HIP REPLACEMENT

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QUESTION:

 

I’ve had a hip replacement, what sort of activities are safe for me to do?

 

ANSWER:

 

Following your hip replacement surgery you will have been prescribed exercises to mobilise the joint and strengthen the muscles supporting the joint. Once this acute phase care is ended it is important to keep active to maintain your strength and functionality. Lower impact activities such as walking, swimming and cycling are all good ways of staying fit and healthy without putting excess strain on the new joint. Jogging and other high impact exercises are generally not advised.

ILLNESS

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QUESTION:

 

I’m just getting over an illness, how do I get my strength back?

 

ANSWER:

 

Getting sick can be a setback but it is not the end of the world. When recovering from an illness it is important to listen to your body as you re-start your exercise program. Start out slowly, stop if you feel overly fatigued and build up back to where you were over a number of weeks. Consult your GP or an exercise physiologist for exercise advice if you have been seriously ill (e.g. in hospital).

RESULTS

 

QUESTION:

 

If I start a program now how long before I see results?

 

ANSWER:

 

When you start being physically active you will begin to see results in just a few weeks. You may feel stronger and have more energy than before. You may notice that you can do things more easily, faster, and for longer than before. As you become fitter you will need to make your activities more challenging to continue to see improvements.

FINDING TIME

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QUESTION:

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How am I going to find the time to be more active?

 

ANSWER:

 

Some people find it helps to get their exercise in first thing the morning before they get busy with other things. You can also work your exercise into activities you already do, such as working around the house or walking the dog. If you are struggling to find 30 minutes all at once then you can do three lots of 10 minutes blocks throughout the day.

AM I TOO OLD?
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QUESTION:

 

I’m 85 years of age, is being physically active going to make a difference to me?

 

ANSWER:

 

Yes, no matter what your age your health can benefit from being physically active. Exercising can keep you strong, help you to maintain your independence and to keep doing the activities that you enjoy.