What Movements Should I Avoid When Dealing With Certain Physical Pains?

In this blog, Zulal Wellness Resort's physiotherapy team tell us what movements you should be avoiding when dealing with certain physical pains.

What movements should I avoid with lower back pain? 

Avoid

• Heavy lifting: This can strain your lower back even further. If lifting is necessary, use proper techniques such as bending at the knees and keeping your back straight.
• Twisting motions: Twisting while lifting or turning quickly can exacerbate lower back pain. Try to move your whole body rather than just your torso.
• Prolonged sitting: Sitting for extended periods can increase pressure on the spine. Make sure to take breaks, stand up, and stretch regularly.

What movements should I avoid with neck pain? 

Avoid

• Looking down for long periods: This can strain the neck muscles. Try to keep your computer screen at eye level and use supportive pillows while sleeping.
• Sudden, jerky movements: Fast, unexpected movements can aggravate neck pain. Move slowly and with control.
• Overhead activities: Lifting or reaching overhead can strain the neck. If you must perform these activities, ensure your movements are deliberate and not excessively forceful.

What movements should I avoid with knee pain? 

Avoid

• Deep squats: Squatting too deeply can put excessive pressure on the knee joint. Opt for shallower squats or try wall sits to strengthen the muscles without overloading the joint.
• High-impact activities: Running or jumping can exacerbate knee pain. Consider low-impact exercises like swimming or cycling instead.
• Kneeling: Prolonged kneeling can irritate the knee joint. Use kneeling pads or avoid kneeling positions if possible.

What movements should I avoid with shoulder pain? 

Avoid

• Overhead lifting: Lifting weights or objects overhead can stress the shoulder joint. Modify exercises to avoid overhead motions.
• Repetitive arm movements: Repeating the same shoulder motion can worsen pain. Incorporate rest periods and vary your activities.
• Heavy pushing or pulling: These actions can strain the shoulder muscles. Use proper body mechanics and consider lighter weights or assistance for such tasks.

What movements should I avoid with wrist pain? 

Avoid

• Repetitive motions: Activities like typing or using a mouse can worsen wrist pain. Take frequent breaks and use ergonomic equipment.
• Over-extending the wrist: Bending the wrist back too far (e.g., in certain yoga poses) can aggravate pain. Perform wrist exercises within a comfortable range of motion.
• Heavy gripping: Holding onto objects tightly can increase wrist strain. Use tools with padded grips and avoid excessive force.

What movements should I avoid with hip pain? 

Avoid

• High-impact exercises: Activities like running or jumping can intensify hip pain. Low-impact exercises such as swimming or walking may be better options.
• Cross-legged sitting: Sitting with legs crossed can strain the hip joint. Opt for sitting positions with feet flat on the ground.
• Extreme hip flexion: Deep bending or high kicks can worsen hip pain. Modify activities to avoid excessive bending.

What movements should I avoid with plantar fasciitis? 

Avoid

• Walking barefoot on hard surfaces: This can exacerbate heel pain. Wear supportive shoes or cushioned insoles.
• High-impact exercises: Running or jumping can aggravate plantar fasciitis. Choose low-impact activities like swimming or cycling.
• Prolonged standing: Standing for long periods can increase pain. Take breaks and shift your weight or use supportive mats if standing is unavoidable.