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May. 7th, 2009 09:12 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
bunnykWelcome to your Back and Joint Health Assessment Report. Your bones, muscles and joints all make up your musculoskeletal system. Musculoskeletal health is a major issue in today's society, with increasing numbers of people experiencing long-term back and joint problems. Below you will find your total score - this is a score out of 100, with a high score indicating good musculoskeletal health and a low score indicating poor musculoskeletal health. Your report is divided up into four sections, which examine many of the different aspects of your life, your physiology and psychology that can all contribute to overall musculoskeletal health. Before the main sections of your report you will find some short summary points, which give a brief overview of the information and advice contained within your main report.
Your Score
Comparing your score with that of other people, we judge that you have a high chance of developing musculoskeletal problems in the future.
About You
Some factors put you at risk of developing musculoskeletal problems. You are not supple - stretching exercises, such as yoga, may help, additionally you often feel low, which can have a negative effect on your musculoskeletal health.
Your Lifestyle
Your lifestyle is not particularly friendly towards your musculoskeletal system. Your calcium intake is insufficient, and your physical activity levels are very low and should ideally be increased. Try to get up from your desk more.
How to Improve
Although you are in the high risk category for developing musculoskeletal problems in the future you can decrease this risk through modifying your diet and increasing your physical activity levels.
Musculoskeletal Assessment. Assessment
07 May 2009
Musculoskeletal Assessment. Assessment
Take Again
42
low
score = 42
Subscores
Stage of change 1/5 Precontemplation
Your Score
Your answers to the questionnaire give you a musculoskeletal health score of 42 . This is a score out of 100, with a high score meaning you have good musculoskeletal health and a low score meaning that there are factors suggesting poor musculoskeletal health and the possibility of future problems. You should bear in mind that there are probably many factors that contribute to the likelihood of developing musculoskeletal problems that we do not yet know about, so although this score can give you an idea about your musculoskeletal health it is not an absolute guarantee. Many musculoskeletal problems develop because of accidents, which are impossible to predict, nevertheless, comparing you with other people who have taken this questionnaire, we judge that you have a high chance of future musculoskeletal problems.
Your family history does place you at increased risk, but it certainly does not mean that you are predetermined to experience similar problems. The genes we inherit from our parents often play a large part in predisposing us to many conditions that affect our health, including musculoskeletal problems. However, genetic inheritance can occasionally skip generations. Generation skipping happens when the genes that contribute to the chances of a problem occurring are recessive. If a person has only one copy of a recessive gene they generally do not have any problems, but if they have two copies of the same gene they are more likely to develop the condition. There are probably a number of inherited features all playing a small part, such as characteristics that make your bones, cartilage and tendons slightly weaker, or physical factors such as small intervertebral discs (the discs between the bones of your spine). Even then it normally takes many years of wear and tear before these inherited factors have any effect. Scientists are just beginning to understand which inherited factors contribute to musculoskeletal problems, but they are currently unable to quantify the risk each factor can pose.
Back pain tends to be episodic in nature (it comes and goes over the years) and the fact that you have experienced it in the past means that you will probably do so again in the future. The reasons for this are currently unknown, but it may be that injured tissues do not heal completely, and so are more likely to be re-injured if the same incident happens again. However, back pain usually does not get worse and worse, in fact it often clears up completely in middle age.
The next sections of your report will provide you with some practical information on how you can reduce the chances of developing further musculoskeletal problems in the future.
About You
This section of your report gives you some more information about the integral aspects of yourself - your height, weight and suppleness as well as your mental attitude and your sleep - and how you might improve them in order to improve your musculoskeletal health.
You appear to be prone to negative feelings which may be linked to minor aches and pains or a general sense of being not quite 100%. Many people these days report similar problems, so you are in good company. However, such feelings can actually impinge upon the health of your musculoskeletal system. Oversensitivity to minor health problems, and depressive tendencies, seem to delay recovery from musculoskeletal disorders, and can even contribute to causing minor problems developing into long-term pain and disability. A recent health awareness campaign in Australia adopted the slogan Don't take back pain lying down!, because keeping your body working normally is so important for the biological health of your muscles and joints.
Happily, your body size and shape reduce your risk of musculoskeletal problems. You are not overweight, so you are not placing extra load on your joints (especially your knees) in the way that overweight people do. Your height is not disproportionate to your weight, so it is unlikely that you have a particularly long back, which is a known risk factor for back pain and disc prolapse.
On the other hand, your ability to bend forwards to touch your toes is below average, implying that either your spine or your hips are stiffer than normal. This does not matter a great deal as far as the hips or other joints are concerned, but people with a particularly stiff spine are more likely to develop future back pain, presumably because they sometimes have to bend their spine closer to their limits of movement. This could happen when you bend fully forwards, perhaps to cut your toenails or to lift an object from the ground. Gentle yoga-style stretching exercises can increase the mobility of your spine to a certain extent, and they will also benefit the muscles and tendons at the back of your legs. Try doing them in the bath!
Your Lifestyle
Your lifestyle is not at all friendly towards your musculoskeletal system! Your low level of physical activity causes your muscles, bones, cartilage and tendons to become mechanically weaker, and therefore more vulnerable to injury. This effect is particularly great in bones, which can weaken so much by old age that they can fracture extremely easily (osteoporosis). The best protection against osteoporotic fractures in old age is to build up bone mass before the age of 40 so that age-related bone loss is less critical. Any form of exercise, from dancing to rugby, will help to strengthen your musculoskeletal system. Vigorous activities which involve running and jumping may be better for bones, whereas smooth continuous exercise such as swimming and cycling may be better for your muscles and cardiovascular system.
The health of your bones also depends on you receiving enough calcium and vitamin D. Calcium comes from dairy products, and you should try to increase your low daily intake to three or more helpings (e.g. 220ml of milk, a pot of yoghurt, 40g/1.5oz of cheese, or 120g/4oz of cottage cheese). Vitamin D is produced by your own body, but only when you are outside in the sunshine, so try and get out more! This advice may seem old-fashioned, but bone mineral content in still unnecessarily low in many people, and can lead to osteoporotic fractures, as discussed above. Vitamin D deficiency can also speed up the progression of osteoarthritis.
Apart from denying you the benefits of exercise, sitting is not generally harmful. However, your habit of sitting still for hours on end may increase your chances of injuring your intervertebral discs, especially if you sit in a flexed (tucked up) position. Prolonged flexing can inactivate the stretch receptors in your spine which normally tell your back muscles when you have bent too far forwards. Without this protective action, you could bend too far, and possibly injure your intervertebral discs. So if you need to lift a heavy suitcase immediately after a long flight or car journey, take extra care to keep your back straight, and to get close to the case you are going to lift. If you have the opportunity, you should stand up and move around for several minutes during every hour of sitting, perhaps bending backwards or jogging on the spot. Even so, stretch receptors may not recover fully for several hours.
A related problem is that you appear to spend many hours working at a computer. This can give rise to a painful repetitive strain injury (RSI) affecting your wrists, shoulders or neck. Some experts deny that RSI exists as a clinical entity, but many people complain that the pain is real enough. High muscle forces are required to perform very precise tasks such as typing at a keyboard, because some of the muscle activity is required to stabilise the joint to improve precision of movement. The smallness of the movements, and the long duration of the activity, are believed to cause problems with joint and tendon lubrication, and hence cause pain. You should try to relax tensed muscles whenever you can, and move your joints freely every fifteen minutes, perhaps by making slow circular movements of your wrists, shoulders and neck. Similar problems can arise in your neck when driving a car long distances, and again the solution is to relax tensed muscles, and to move static joints at regular intervals.
How to Improve
You are in the high risk category for developing musculoskeletal problems, and should be aware that you are able to influence that risk to a considerable extent. Hopefully, the preceding sections will have given you some ideas to ponder. You may not have to give up the pleasures of life, but participation in sports and exercise can add greatly to your future health (and to life itself!). Changes in diet need not be a penance: café latte is good for your bones, but doesn't taste like medicine.
In case you decide at some future date to do something about improving your chances, here is a brief synopsis of practical advice. First and foremost, take exercise to strengthen your musculoskeletal system. All forms of exercise which get you out of breath will benefit your muscles (and also your cardiovascular system). Generally, vigorous, jolting exercise such as running, aerobics or badminton is better for your bones, whereas smooth exercise such as swimming, yoga or tai-chi is better for your joints and tendons. Give up or reduce smoking, eat or drink plenty of dairy products, and avoid becoming overweight (vigorous exercise will help!). Obviously, try to avoid injuries - a helpful tip is to avoid violent exertions or heavy lifting during the first hour of the day, when your intervertebral discs and tendons are swollen with fluid.
If you do decide to increase your physical activity, build it up slowly at first over a period of months, because unfamiliar exercise often leads to muscle soreness. Be aware that your muscles and bones can strengthen much faster than tendons and joints, so the latter are vulnerable to wear and tear damage arising from the increased muscle forces. In particular, try not to load your back or Achilles tendons too severely at the outset, especially if you are middle-aged, or have a long history of inactivity.
Your Score
Comparing your score with that of other people, we judge that you have a high chance of developing musculoskeletal problems in the future.
About You
Some factors put you at risk of developing musculoskeletal problems. You are not supple - stretching exercises, such as yoga, may help, additionally you often feel low, which can have a negative effect on your musculoskeletal health.
Your Lifestyle
Your lifestyle is not particularly friendly towards your musculoskeletal system. Your calcium intake is insufficient, and your physical activity levels are very low and should ideally be increased. Try to get up from your desk more.
How to Improve
Although you are in the high risk category for developing musculoskeletal problems in the future you can decrease this risk through modifying your diet and increasing your physical activity levels.
Musculoskeletal Assessment. Assessment
07 May 2009
Musculoskeletal Assessment. Assessment
Take Again
42
low
score = 42
Subscores
Stage of change 1/5 Precontemplation
Your Score
Your answers to the questionnaire give you a musculoskeletal health score of 42 . This is a score out of 100, with a high score meaning you have good musculoskeletal health and a low score meaning that there are factors suggesting poor musculoskeletal health and the possibility of future problems. You should bear in mind that there are probably many factors that contribute to the likelihood of developing musculoskeletal problems that we do not yet know about, so although this score can give you an idea about your musculoskeletal health it is not an absolute guarantee. Many musculoskeletal problems develop because of accidents, which are impossible to predict, nevertheless, comparing you with other people who have taken this questionnaire, we judge that you have a high chance of future musculoskeletal problems.
Your family history does place you at increased risk, but it certainly does not mean that you are predetermined to experience similar problems. The genes we inherit from our parents often play a large part in predisposing us to many conditions that affect our health, including musculoskeletal problems. However, genetic inheritance can occasionally skip generations. Generation skipping happens when the genes that contribute to the chances of a problem occurring are recessive. If a person has only one copy of a recessive gene they generally do not have any problems, but if they have two copies of the same gene they are more likely to develop the condition. There are probably a number of inherited features all playing a small part, such as characteristics that make your bones, cartilage and tendons slightly weaker, or physical factors such as small intervertebral discs (the discs between the bones of your spine). Even then it normally takes many years of wear and tear before these inherited factors have any effect. Scientists are just beginning to understand which inherited factors contribute to musculoskeletal problems, but they are currently unable to quantify the risk each factor can pose.
Back pain tends to be episodic in nature (it comes and goes over the years) and the fact that you have experienced it in the past means that you will probably do so again in the future. The reasons for this are currently unknown, but it may be that injured tissues do not heal completely, and so are more likely to be re-injured if the same incident happens again. However, back pain usually does not get worse and worse, in fact it often clears up completely in middle age.
The next sections of your report will provide you with some practical information on how you can reduce the chances of developing further musculoskeletal problems in the future.
About You
This section of your report gives you some more information about the integral aspects of yourself - your height, weight and suppleness as well as your mental attitude and your sleep - and how you might improve them in order to improve your musculoskeletal health.
You appear to be prone to negative feelings which may be linked to minor aches and pains or a general sense of being not quite 100%. Many people these days report similar problems, so you are in good company. However, such feelings can actually impinge upon the health of your musculoskeletal system. Oversensitivity to minor health problems, and depressive tendencies, seem to delay recovery from musculoskeletal disorders, and can even contribute to causing minor problems developing into long-term pain and disability. A recent health awareness campaign in Australia adopted the slogan Don't take back pain lying down!, because keeping your body working normally is so important for the biological health of your muscles and joints.
Happily, your body size and shape reduce your risk of musculoskeletal problems. You are not overweight, so you are not placing extra load on your joints (especially your knees) in the way that overweight people do. Your height is not disproportionate to your weight, so it is unlikely that you have a particularly long back, which is a known risk factor for back pain and disc prolapse.
On the other hand, your ability to bend forwards to touch your toes is below average, implying that either your spine or your hips are stiffer than normal. This does not matter a great deal as far as the hips or other joints are concerned, but people with a particularly stiff spine are more likely to develop future back pain, presumably because they sometimes have to bend their spine closer to their limits of movement. This could happen when you bend fully forwards, perhaps to cut your toenails or to lift an object from the ground. Gentle yoga-style stretching exercises can increase the mobility of your spine to a certain extent, and they will also benefit the muscles and tendons at the back of your legs. Try doing them in the bath!
Your Lifestyle
Your lifestyle is not at all friendly towards your musculoskeletal system! Your low level of physical activity causes your muscles, bones, cartilage and tendons to become mechanically weaker, and therefore more vulnerable to injury. This effect is particularly great in bones, which can weaken so much by old age that they can fracture extremely easily (osteoporosis). The best protection against osteoporotic fractures in old age is to build up bone mass before the age of 40 so that age-related bone loss is less critical. Any form of exercise, from dancing to rugby, will help to strengthen your musculoskeletal system. Vigorous activities which involve running and jumping may be better for bones, whereas smooth continuous exercise such as swimming and cycling may be better for your muscles and cardiovascular system.
The health of your bones also depends on you receiving enough calcium and vitamin D. Calcium comes from dairy products, and you should try to increase your low daily intake to three or more helpings (e.g. 220ml of milk, a pot of yoghurt, 40g/1.5oz of cheese, or 120g/4oz of cottage cheese). Vitamin D is produced by your own body, but only when you are outside in the sunshine, so try and get out more! This advice may seem old-fashioned, but bone mineral content in still unnecessarily low in many people, and can lead to osteoporotic fractures, as discussed above. Vitamin D deficiency can also speed up the progression of osteoarthritis.
Apart from denying you the benefits of exercise, sitting is not generally harmful. However, your habit of sitting still for hours on end may increase your chances of injuring your intervertebral discs, especially if you sit in a flexed (tucked up) position. Prolonged flexing can inactivate the stretch receptors in your spine which normally tell your back muscles when you have bent too far forwards. Without this protective action, you could bend too far, and possibly injure your intervertebral discs. So if you need to lift a heavy suitcase immediately after a long flight or car journey, take extra care to keep your back straight, and to get close to the case you are going to lift. If you have the opportunity, you should stand up and move around for several minutes during every hour of sitting, perhaps bending backwards or jogging on the spot. Even so, stretch receptors may not recover fully for several hours.
A related problem is that you appear to spend many hours working at a computer. This can give rise to a painful repetitive strain injury (RSI) affecting your wrists, shoulders or neck. Some experts deny that RSI exists as a clinical entity, but many people complain that the pain is real enough. High muscle forces are required to perform very precise tasks such as typing at a keyboard, because some of the muscle activity is required to stabilise the joint to improve precision of movement. The smallness of the movements, and the long duration of the activity, are believed to cause problems with joint and tendon lubrication, and hence cause pain. You should try to relax tensed muscles whenever you can, and move your joints freely every fifteen minutes, perhaps by making slow circular movements of your wrists, shoulders and neck. Similar problems can arise in your neck when driving a car long distances, and again the solution is to relax tensed muscles, and to move static joints at regular intervals.
How to Improve
You are in the high risk category for developing musculoskeletal problems, and should be aware that you are able to influence that risk to a considerable extent. Hopefully, the preceding sections will have given you some ideas to ponder. You may not have to give up the pleasures of life, but participation in sports and exercise can add greatly to your future health (and to life itself!). Changes in diet need not be a penance: café latte is good for your bones, but doesn't taste like medicine.
In case you decide at some future date to do something about improving your chances, here is a brief synopsis of practical advice. First and foremost, take exercise to strengthen your musculoskeletal system. All forms of exercise which get you out of breath will benefit your muscles (and also your cardiovascular system). Generally, vigorous, jolting exercise such as running, aerobics or badminton is better for your bones, whereas smooth exercise such as swimming, yoga or tai-chi is better for your joints and tendons. Give up or reduce smoking, eat or drink plenty of dairy products, and avoid becoming overweight (vigorous exercise will help!). Obviously, try to avoid injuries - a helpful tip is to avoid violent exertions or heavy lifting during the first hour of the day, when your intervertebral discs and tendons are swollen with fluid.
If you do decide to increase your physical activity, build it up slowly at first over a period of months, because unfamiliar exercise often leads to muscle soreness. Be aware that your muscles and bones can strengthen much faster than tendons and joints, so the latter are vulnerable to wear and tear damage arising from the increased muscle forces. In particular, try not to load your back or Achilles tendons too severely at the outset, especially if you are middle-aged, or have a long history of inactivity.
