The Four Pillars of Movement: Endurance, Core Strength, Flexibility, and Proprioception for Chronic Pain and Lifelong Mobility
Welcome back to the MoveMed blog! Today, I want to explore a topic central to our philosophy: the four pillars of movement - Endurance, Core Strength, Flexibility, and Proprioception. These pillars are not just buzzwords; they are essential components of a healthy, pain-free life. Whether you're dealing with chronic musculoskeletal (MSK) pain or simply aiming to maintain your mobility as you age, it's never too late to start incorporating these pillars into your daily routine.
Understanding the Four Pillars of Movement
At MoveMed, we believe that the path to better health starts with movement. But not all movement is created equal. Focusing on these four foundational pillars can make a significant difference in managing chronic pain and promoting long-term movement longevity.
1. Endurance: Building Stamina for Life
Endurance isn’t just for athletes. It’s the ability of your muscles to sustain activity over time, crucial for everything from daily tasks to more strenuous physical activities. Regular aerobic exercise, such as walking, cycling, or swimming, can improve cardiovascular health, increase muscle endurance, and help manage chronic MSK pain.
Studies found that aerobic exercise significantly reduces pain sensitivity and improves function in patients with chronic low back pain. By incorporating endurance exercises into your routine, you’re not just managing pain - you’re enhancing your body’s resilience and ability to keep moving well into the future.
2. Core Strength: The Foundation of Stability and Movement
Core strength goes beyond having a toned abdomen. It’s about maintaining stability, balance, and support for your spine. A strong core is essential for reducing the risk of injury, improving posture, and alleviating chronic pain, especially in the lower back.
Research suggests that targeted core strengthening exercises significantly improve pain and functional outcomes in individuals with chronic lumbar pain. Focusing on core stability helps create a solid foundation for all movement, enhancing your overall quality of life.
3. Flexibility: Keeping Your Body Supple and Pain-Free
Flexibility is often overlooked but plays a crucial role in maintaining joint health and preventing stiffness. Stretching and mobility exercises improve the range of motion, decrease muscle tension, and enhance circulation, all of which are vital for managing chronic pain and preventing future injuries.
Research suggests that a regular flexibility routine, including stretching and mobility work, led to significant improvements in pain levels and physical function in adults with chronic MSK conditions. Keeping your muscles and joints flexible is a proactive step towards pain-free movement and better overall mobility.
4. Proprioception: The Art of Knowing Where Your Body Is in Space
Proprioception, or body awareness, is the sense that allows you to know where your body is in space without consciously thinking about it. It’s critical for balance, coordination, and preventing falls, especially as we age. Proprioceptive training, such as balance exercises and activities that challenge coordination, can significantly improve movement quality and reduce chronic pain.
Studies found that proprioceptive training improved balance and reduced pain in older adults with knee osteoarthritis, highlighting its role in enhancing movement longevity. By training your proprioceptive abilities, you’re investing in your long-term mobility and stability.
Movement Longevity: A Lifelong Commitment to Your Health
The integration of these four pillars - Endurance, Core Strength, Flexibility, and Proprioception - can transform your approach to chronic pain management and movement longevity. They are not quick fixes but essential components of a sustainable, active lifestyle that supports you at every stage of life.
It’s Never Too Late to Start
One of the greatest misconceptions is that it’s too late to make a difference. The truth is, no matter your age or physical condition, you can always begin improving your movement quality. Small, consistent steps towards building endurance, strengthening your core, enhancing flexibility, and refining proprioception can yield profound benefits over time.
Take the First Step Towards a Healthier, More Mobile Life
If you’re ready to start your journey towards pain-free movement and long-term mobility, book an appointment with us at MoveMed. Let’s work together to create a personalised plan that embraces these movement pillars and sets you on a path to better health.
_________________________
References
Sany SA, Mitsi M, Tanjim T, Rahman M. The effectiveness of different aerobic exercises to improve pain intensity and disability in chronic low back pain patients: a systematic review. F1000Res. 2023 Jul 18;11:136. doi: 10.12688/f1000research.75440.2. PMID: 37854288; PMCID: PMC10579857. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10579857/pdf/f1000research-11-152869.pdf
Chang WD, Lin HY, Lai PT. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015 Mar;27(3):619-22. doi: 10.1589/jpts.27.619. Epub 2015 Mar 31. PMID: 25931693; PMCID: PMC4395677. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/
De la Corte-Rodriguez H, Roman-Belmonte JM, Resino-Luis C, Madrid-Gonzalez J, Rodriguez-Merchan EC. The Role of Physical Exercise in Chronic Musculoskeletal Pain: Best Medicine-A Narrative Review. Healthcare (Basel). 2024 Jan 18;12(2):242. doi: 10.3390/healthcare12020242. PMID: 38255129; PMCID: PMC10815384. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10815384/
Martínez-Amat, Antonio; Hita-Contreras, Fidel; Lomas-Vega, Rafael; Caballero-Martínez, Isabel; Alvarez, Pablo J.; Martínez-López, Emilio. Effects of 12-Week Proprioception Training Program on Postural Stability, Gait, and Balance in Older Adults: A Controlled Clinical Trial. Journal of Strength and Conditioning Research 27(8):p 2180-2188, August 2013. | DOI: 10.1519/JSC.0b013e31827da35f https://journals.lww.com/nsca-jscr/fulltext/2013/08000/effects_of_12_week_proprioception_training_program.18.aspx
Aman JE, Elangovan N, Yeh IL, Konczak J. The effectiveness of proprioceptive training for improving motor function: a systematic review. Front Hum Neurosci. 2015 Jan 28;8:1075. doi: 10.3389/fnhum.2014.01075. PMID: 25674059; PMCID: PMC4309156. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309156/
