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World Spine Day 2016 - Straighten Up and Move

Oulun Seudun Selkäyhdistys “Get in Shape, seniors!” lecture

Richard Brown October 11, 2016February 25, 2017

selkaviikkojuliste_500Pe 14.10. klo 18 yleisöluento “TULE kuntoon, seniori!” Wegeliussali/ODL, Albertinkatu 16, Oulu.

Fri  14.10.  At 18 lecture “Get in shape, Senior!” Wegeliussali / ODL, Albertinkatu 16, Oulu, Finland.

www.oulunseudunselkayhdistys.com

  • Turun TULE-tietokeskus!/ Turku “Get in Shape”/ Musculoskeletal Facts
  • Porvoo Regional Back Association – Borgånejdens Ryggförening

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World Spine Day

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🌎 THANK YOU FOR CELEBRATING WORLD SPINE DAY! A 🌎 THANK YOU FOR CELEBRATING WORLD SPINE DAY! A huge thank you to everyone who took part in World Spine Day and showed their commitment to spinal health and wellbeing. Your support and participation help raise awareness and promote better spinal health for all! 🙌🏾 Together, we can make a difference! 📡 Stay tuned early next year for the 2025 campaign theme!!! For more information, visit worldspineday.org 🌐 Merci, Salamat, ありがとうございました, Gracias, Thank You, Obrigado, धन्यवाद, Mahalo, Danke, Grazie, Kiitos, ขอขอบคุณ, Dankie, Faleminderit, Shukran, Շնորհակալություն, Děkuji, Tänan, Ευχαριστώ, .תודה Спасибо, köszönöm, 謝謝, Tack...and so much more! 🙏🏽 #WorldSpineDay #SupportYourSpine #SpinalHealth #ThankYou #beepic #wsd24 #wsd2024 📷 Photo courtesy of Himesh Mehta
🌍🤩 Happy World Spine Day! 🤩🌍 Today, w 🌍🤩 Happy World Spine Day! 🤩🌍 Today, we celebrate World Spine Day and this year’s campaign theme: Support Your Spine! Let’s raise awareness about spinal health and the importance of taking care of our spines. How are you celebrating? Share your activities and tag us! We’d love to see how you’re supporting your spine today. 🥳 For more information, visit wordspineday.org 🌐 #WorldSpineDay #SupportYourSpine #SpinalHealth #TagUs #supportyourspine #beepic #wsd24 #wsd2024 📷 Photo courtesy of David Eluwole
🌅 World Spine Day is dawning around the world! 🌅 World Spine Day is dawning around the world! 🌅 🌍 Let’s come together to support our spines and raise awareness about spinal health. Wishing everyone a great World Spine Day! Remember to take care of your spine and stay active! #WorldSpineDay #SupportYourSpine #SpinalHealth #supportyourspine #beepic #wsd24 #wsd2024 📷 Photo courtesy of Jacub Gomez
🗓️ 1 Day to World Spine Day! 🗓️ 🌎 Hea 🗓️ 1 Day to World Spine Day! 🗓️ 🌎 Healthy Habit Countdown: Posture! Did you know that maintaining good posture is essential for spine health? Here’s why: 🟢 Sitting Posture: Proper sitting posture helps distribute your body weight evenly, reducing strain on your spine and preventing back pain. Keep your feet flat on the floor, your back straight, and your shoulders relaxed. 🔵 Standing Posture: Standing tall with your shoulders back and your weight evenly distributed on both feet helps maintain the natural curves of your spine. This reduces stress on your muscles and joints, preventing discomfort and injuries. 🟢 Walking Posture: Walking with good posture means keeping your head up, shoulders back, and swinging your arms naturally. This alignment supports your spine and reduces the risk of developing chronic pain. Let’s make spine health a priority! Share your posture tips and join us in celebrating World Spine Day tomorrow! 🤩 #WorldSpineDay #HealthyHabits #SpineHealth #PostureMatters #supportyourspine #wsd24 #wsd2024 #beepic 📷 Photo courtesy ofTima Miroshnichenko
🗓️ 2 Days to World Spine Day! 🗓️ 🌍 He 🗓️ 2 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Aerobic Exercise Did you know that aerobic exercise is a fantastic way to support your spine health? Here’s why: 🏃‍♂️🏃‍♀️ 🟢 Reduces Back Pain: Regular aerobic exercise can help alleviate neck and back pain by reducing stiffness and improving blood flow to spinal structures. 🔵 Enhances Mobility: Keeping your spine functional and mobile is crucial. Aerobic activities help maintain flexibility and limit disability caused by chronic pain. 🟢 Weight Management: Burning calories through aerobic exercise helps achieve and maintain an optimal weight, reducing excess pressure on your spine. 🔵 Natural Pain Relief: Aerobic exercise increases the production of endorphins, which act as natural painkillers and elevate your mood. Examples of Aerobic Exercises for Spine Health: 🟢 Jump Rope: A fun and effective way to elevate your heart rate. 🔵 Walking: Simple yet powerful, walking is a low-impact exercise that benefits your spine. Better yet, take your furry friend! 🐕 🟢 Cycling: Whether on a stationary bike or outdoors, cycling is a low-impact exercise that strengthens your back muscles and improves cardiovascular health. 🔵 Swimming: The buoyancy of water reduces stress on your spine while allowing you to perform a full-body workout. 🟢 Dancing: A fun way to get your heart pumping and improve your flexibility and balance. 🔵 Jogging: A step up from walking, jogging helps build endurance and strengthens your core muscles. 🟢 Playing Sports: Activities like tennis, badminton, or even a game of soccer can be excellent for your spine and overall fitness. Let’s get moving and make our spines happy and healthy! 🌟 #WorldSpineDay #HealthyHabits #SpineHealth #AerobicExercise #supportyourspine #beepic #wsd24 #wsd2024 📷 Photo courtesy of Roman Biernacki
🗓️ 3 Days to World Spine Day! 🗓️ 🌍 He 🗓️ 3 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Weight Bearing Exercise Did you know that lifting weights can be a game-changer for your spine health? Here’s why: 🏋️‍♂️ 🟢 Strengthens Core and Back Muscles: Weight training enhances the function and strength of your back and core muscles, providing better support for your spine. 🔵 Improves Bone Density: Regular weight-bearing exercises are crucial for maintaining and improving bone density, reducing the risk of osteoporosis as we age. 🟢 Boosts Metabolic Health: Lifting weights helps combat muscle loss, which is vital for metabolic health. Strong muscles improve your body’s ability to manage blood sugar levels and maintain a healthy weight. 🔵 Enhances Posture and Flexibility: Weight training increases your spine’s range of motion and helps maintain proper posture, reducing the risk of back pain. ❓Don't have access to weights? Use your own bodyweight! Start weight-bearing exercise today and give your spine the support it deserves! 💪🏾 #WorldSpineDay #HealthyHabits #SpineHealth #WeightTraining #BoneHealth #MetabolicHealth #supportyourspine #wsd24 #wsd2024 #beepic 📷 Photo courtesy of ShotPot
🗓️ 4 Days to World Spine Day! 🗓️ 🌍 He 🗓️ 4 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Stop Smoking Why Stop Smoking for Your Spine? 🚭 🟢 Reduced Risk of Disc Degeneration: Smoking accelerates the breakdown of spinal discs, leading to chronic pain and mobility issues. 🔵 Better Bone Health: Smoking weakens bones, increasing the risk of fractures and osteoporosis. Stronger bones mean a healthier spine. 🟢 Improved Surgical Outcomes: Smokers face higher risks during and after spinal surgeries. Quitting can enhance recovery and reduce complications. Join us in making a positive change for your spine health. Let’s support each other on this journey to a smoke-free life! ✨ #WorldSpineDay #HealthySpine #QuitSmoking #SpineHealth #CountdownToWorldSpineDay #supportyourspine #wsd24 #wsd2024 #beepic 📷 Photo courtesy of cottonbro studio
🗓️ 5 Days to World Spine Day! 🗓️ 🌍 He 🗓️ 5 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Desk Posture! Why Proper Desk Posture Matters: Maintaining good posture at your desk helps reduce strain on your spine, preventing back and neck pain. It promotes optimal blood flow, which can enhance concentration and productivity. Tips for a Healthier Workspace: 🟢 Use a Standing Desk: Alternate between sitting and standing every 20-30 minutes to avoid static postures. This helps reduce the risk of musculoskeletal issues. 🔵 Micro-Breaks: Take short, frequent breaks (1-2 minutes) to rest and recover your muscles. These brief pauses can rejuvenate your mind and body, boosting overall productivity. 🟢 Ergonomic Setup: Ensure your chair supports your lower back, your feet are flat on the floor, and your screen is at eye level. For more tips on setting up a healthy workspace, check out this article: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-for-setting-up-your-home-workspace 📡 Stay tuned for more healthy habits as we count down to World Spine Day! #WorldSpineDay #HealthyHabits #SpineHealth #supportyourspine #beepic #wsd24 #wsd2024 📷 Photo courtesy of 'LinkedIn Sales Navigator'
🗓️ 6 Days to World Spine Day! 🗓️ 🌍 He 🗓️ 6 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Avoid Awkward Lifting! Did you know that improper lifting techniques can lead to serious spine injuries?As we count down to World Spine Day on October 16th, let’s focus on safe lifting habits to protect our spines! 🟢 Avoid Awkward Lifting: Twisting or bending your spine while lifting can cause strain and injury. Instead, keep your back straight and avoid sudden movements. 🔵 Use Your Legs: Your legs are powerful! Bend your knees and squat down to lift objects, keeping the load close to your body. This reduces the stress on your spine and utilizes your leg muscles. 🟢 Assistive Devices & Help: For large or heavy objects, use tools like dollies or ask for help. Sharing the load can prevent overexertion and potential injuries. 🧐 Why It Matters: Research shows that proper lifting techniques can significantly reduce the risk of back pain and spinal injuries. Let’s make these habits a part of our daily routine for a healthier spine! Join us in sharing and spreading awareness and promoting spinal health! 🙌🏾 #WorldSpineDay #SpineHealth #HealthyHabits #supportyourspine #wsd24 #wsd2024 #beepic 📷 Photo courtesy of Tima Miroshnichenko
🗓️ 7 Days to World Spine Day! 🗓️ 🌍 He 🗓️ 7 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Avoid Alcohol! Did you know that avoiding alcohol can significantly benefit your spine health? 🍷 Here’s why: 🟢 Bone Health: Alcohol interferes with the body’s ability to absorb calcium and vitamin D, essential nutrients for strong bones. This can lead to weakened bones and increase the risk of osteoporosis. 🔵 Nerve Health: Heavy drinking can cause alcoholic neuropathy, a type of nerve damage that results in muscle weakness and a “pins and needles” sensation. This can affect the nerves surrounding your spine, leading to increased pain and discomfort. 🟢 Inflammation: Chronic alcohol consumption can lead to systemic inflammation, which may worsen conditions like spondylitis and other spinal issues. 🔵 Overall Health: No level of alcohol consumption is safe for your health, as it can contribute to various health issues, including cancer. Let’s make a commitment to support our spines by adopting healthier habits. Stay tuned for more tips as we count down to World Spine Day! 🌟 📚 Link to other resources: https://www.who.int/news-room/fact-sheets/detail/alcohol #WorldSpineDay #HealthySpine #AvoidAlcohol #SpineHealth #CountdownToWorldSpineDay #supportyourspine #beepic #wsd24 #wsd2024 📷 Photo courtesy of ELEVATE
🗓️ 8 Days to World Spine Day! 🗓️ 🌍 He 🗓️ 8 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Balanced Diet! Did you know that what you eat can significantly impact your spine health? 🥦 A well-balanced diet rich in essential nutrients plays a crucial role in maintaining strong bones and supporting overall spine health. These nutrients help: 🦴 Build and Repair Bone Tissue: Your spine is made up of dynamic, living tissues that are constantly being built and repaired. 🩻 Prevent Osteoporosis: A condition that weakens bones and makes them more prone to fractures. 💪🏾 Support Muscle Function: Proper nutrition supports muscle function, which is essential for maintaining good posture and reducing the risk of back pain. 💥 Reduce Chronic Back Pain: By maintaining a healthy diet, you can lower the risk of degenerative disc disease and chronic back pain. Let’s make every meal count towards a healthier spine! 🥦🍇🍊 #WorldSpineDay #HealthySpine #BalancedDiet #SpineHealth #CountdownToWorldSpineDay #supportyourspine #beepic #wsd2024 #wsd24 📷 Photo courtesy of Nathan Cowley
🗓️ 9 Days to World Spine Day! 🗓️ 🌍 He 🗓️ 9 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Group Sports! Did you know that being part of a community can significantly benefit your spinal health? Engaging in group sports is a fantastic way to support your spine! 🏀🏐🏸 Why Group Sports? 🟢 Physical Activity: Regular movement helps maintain spinal flexibility and strength, reducing the risk of back pain and spinal issues. 🔵 Social Support: Being part of a team provides emotional support, which can reduce stress—a known factor in exacerbating back pain. 🟢 Motivation: Group activities encourage consistency and commitment to staying active, which is crucial for long-term spinal health. Join a local sports team or gather friends for a game. Your spine will thank you! 🏓 #WorldSpineDay #HealthySpine #GroupSports #CommunityHealth #SpinalHealth #supportyourspine #beepic #wsd24 #wsd2024 📷 Photo courtesy of Rollz International
🗓️ 10 Days to World Spine Day! 🗓️ 🌍 H 🗓️ 10 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Drink (plenty of) Water! Did you know that staying hydrated is crucial for your spine health? 💧 Here’s why drinking plenty of water is a game-changer for your spine: 🟢 Lubricates and Cushions Joints: Water helps produce synovial fluid, which lubricates and cushions your joints, including those in your spine. This reduces friction and wear, keeping your spine flexible and pain-free. 🔵 Protects Spinal Discs: Your spinal discs are like cushions between the vertebrae. They need water to maintain their height and ability to absorb shock. Dehydration can lead to disc degeneration and back pain. 🟢 Supports Overall Spinal Health: Proper hydration ensures that your spinal cord and surrounding tissues remain healthy and resilient. This helps prevent injuries and supports overall spinal function. 😁 Make hydration a priority! Your spine will thank you! #WorldSpineDay #HealthyHabits #StayHydrated #SpineHealth #supportyourspine #beepic #wsd24 #wsd2024 📷 Photo courtesy of Şeyhmus Kino
🗓️ 11 Days to World Spine Day! 🗓️ 🌏 H 🗓️ 11 Days to World Spine Day! 🗓️ 🌏 Healthy Habit Countdown: Stretch Often! Did you know that stretching regularly can do wonders for your spine? 🙆🏿‍♂️ Why Stretching is Essential: 🟢 Increases Flexibility: Stretching helps lengthen and loosen muscles, increasing your range of motion and reducing the risk of muscle and joint injuries. 🔵 Reduces Back Pain: By stretching the muscles in your back, legs, and hips, you can alleviate and prevent back pain. 🟢 Improves Posture: Regular stretching can enhance your posture, which is crucial for spinal health. 🔵 Boosts Balance: Better flexibility and muscle strength from stretching can improve your balance, reducing the risk of falls. 💡Tip for Sedentary Workers💡 If you have a desk job or a repetitive task, incorporate micro-breaks into your day. Every 30-60 minutes, take 1-2 minutes to stand up and stretch. These small breaks can make a big difference in maintaining your spinal health! 📡 Stay tuned for more tips as we count down to World Spine Day! 🌍 #WorldSpineDay #HealthyHabits #Stretching #SpinalHealth #MicroBreaks #supportyourspine #beepic #wsd24 #wsd2024 📷 Photo courtesy of Yan Krukau
🗓️ 12 Days to World Spine Day! 🗓️ 🌏 H 🗓️ 12 Days to World Spine Day! 🗓️ 🌏 Healthy Habit Countdown: Core Strength! Did you know that building core strength is one of the best things you can do for your spine? 🏋️‍♂️ 🤔 Why Core Strength Matters: A strong core acts like a natural corset for your spine, providing essential support and stability. This reduces the risk of injury and helps maintain good posture. When your core muscles are strong, they help distribute the stress of movement more evenly, preventing strain on your spine. 🔎 Evidence-Backed Benefits: 🟢 Improved Stability: Core exercises activate deep muscles that stabilize the spine, reducing the risk of injury during daily activities. 🔵 Better Posture: A strong core helps maintain proper alignment of the spine and pelvis, which is crucial for good posture. 🟢 Reduced Back Pain: Strengthening your core can alleviate and prevent back pain by ensuring your spine is well-supported. Start incorporating core-strengthening exercises into your routine today and feel the difference! 💪🏾 Stay tuned for more tips as we count down to World Spine Day! 🌍 #WorldSpineDay #HealthyHabits #CoreStrength #SpinalHealth #supportyourspine #beepic #wsd24 #wsd2024 Photo courtesy of Li Sun 📷
🗓️ 13 Days to World Spine Day! 🗓️ 🌍 H 🗓️ 13 Days to World Spine Day! 🗓️ 🌍 Healthy Habit Countdown: Manage Stress! Did you know that managing stress is crucial for maintaining a healthy spine? By incorporating stress management techniques into your daily routine, you can help protect your spine and overall well-being. 🔍 Evidence-Supported Benefits: 🟢 Reduces Muscle Tension: Stress causes your muscles to tighten, especially around your neck and back. Relaxation techniques like deep breathing, meditation, and yoga can help reduce this tension. 🔵 Improves Posture: High stress levels can lead to poor posture, which strains your spine. Mindfulness and regular exercise can improve your posture and spinal health. 🟢 Enhances Resilience: Managing stress boosts your body’s resilience, helping you cope better with physical and emotional challenges. Take a moment today to practice a stress-relief activity and give your spine the care it deserves! 🌿 #WorldSpineDay #supportyourspine #HealthySpine #StressManagement #WellnessJourney #beepic #wsd24 #wsd2024 Photo courtesy of Atul Choudhary
🗓️ 14 Days to World Spine Day! 🗓️ 🌎 H 🗓️ 14 Days to World Spine Day! 🗓️ 🌎 Healthy Habit Countdown: Prioritize Your Sleep! Did you know that getting enough sleep is crucial for maintaining a healthy spine? 🛌💤 During sleep, your body undergoes essential processes of tissue repair and regeneration. This includes repairing spinal tissues like muscles, ligaments, tendons, and spinal discs, which helps maintain the overall health and integrity of your spine1. Here are some evidence-supported reasons why sleep is vital for your spine health: 🟢Tissue Repair: Adequate sleep allows for the repair of damaged spinal tissues, ensuring your spine stays strong and resilient. 🔵Spinal Alignment: Proper sleep posture can help maintain the natural curves of your spine, reducing stress and preventing discomfort. 🟢Overall Health: Quality sleep supports immune function, metabolism, and other vital processes that contribute to your spine’s well-being. 😴 Make sleep a priority and give your spine the care it deserves! 🌙✨ #WorldSpineDay #supportyourspine #HealthySpine #SleepWell #SpineHealth #beepic #HealthyHabits Photo courtesy of Uriel Mont.
🎉 The Final Countdown to World Spine Day Begins 🎉 The Final Countdown to World Spine Day Begins Today! 🎉 Mark your calendars for October 16th, because World Spine Day is just around the corner! 🌍 This annual event is dedicated to raising awareness about the importance of spinal health and the global burden of spinal pain and disability. 🙌🏾 Join us in the countdown and share our daily tips to #SupportYourSpine! Let’s spread the word and support each other in this journey. 🤩 Challenge your friends and family to participate and share these tips together! 🌐 For more information, visit www.worldspineday.org #WorldSpineDay #Supportyourspine #healthyhabits #beepic #wsd24 #wsd2024 Photo courtesy of Gaby Lopez
🌍 Planning Your World Spine Day Event on Octobe 🌍 Planning Your World Spine Day Event on October 16th??? 🌍 Don’t forget to check out the official World Spine Day event creation toolkit! 📦 It’s packed with everything you need to make your event a success.✨ Explore the toolkit and other resources here: https://www.worldspineday.org/resources/wsd-toolkit-and-materials/ Let’s make this World Spine Day the best one yet! 🤩 #worldspineday #supportyourspine #wsd24 #wsd2024 #beepic 📷 Photo courtesy of Pexels
🤾🏻‍♂️ FREEDOM FROM BACK PAIN: Part 4 o 🤾🏻‍♂️ FREEDOM FROM BACK PAIN: Part 4 of 4 This series will provide you with 3 evidence-based strategies to manage back pain and free yourself to do the things you love! 💃🏽 Strategy #3: 🟢 REGULAR exercise is the key! 🔵 20-30 minutes every day 🟢 3 components = stretch + aerobic + strength 🔵 Incorporate exercise into daily activities 🤩 Just ONE MINUTE of exercise is better than none! 📅 2.5 WEEKS UNTIL WORLD SPINE DAY! 📅 How will you advocate to #supportyourspine? TAG US! #worldspineday #beepic #backpain #lowbackpain #spinalstenosis
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🔵 Global Alliance for Musculoskeletal Health (GMUSC)
🟢 British Acupuncture Council (BAcC)
🔵 International Society of Physical Medicine & Rehabilitation (ISPRM)
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🟢 World Federation of Occupational Therapists (WFOT)
🔵 World Confederation for Physical Therapy (WCPT)
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