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    Pause for Joint Pain Relief

    By Cinder Ernst–

    I specialize in helping plus size women relieve knee, back and hip pain. As my clientele ages, I’m getting better at finding small ways to make a big difference when it comes to soothing pain and staying active. I also learn a lot from how I help my own body through the ups and downs. The following joint pain relief strategies can work for you, no matter what size body that you live in.

    Walking and standing are tricky when you have lower-body joint pain. When walking hurts, you may hesitate to participate in activities that you enjoy, like going to a museum or a park. Maybe even going to the store is a challenge when you think about getting across the parking lot or through the aisles.

    I have a client who walks up a hill every day to get to work. This client has knee trouble and asthma, which are a double whammy on a hill. As we were discussing her assent, she mentioned that she is sometimes embarrassed to stop when she needs to, so her breathing gets worse. Add in the nagging knee pain and you can imagine the dread as she approaches that hill every morning.

    Working together, this client and I came up with a powerful practice that turned this situation around for her. Since discovering these techniques, all of my clients and followers have had a chance to apply the ideas and get the benefits.

    The Posture-Up Pause for Pain Relief

    The posture-up pause combines core engagement and a confidence boost. The core engagement gives you a moment to reorganize your body alignment and takes some of the pressure off of your lower body. The confidence boost comes from the posture change. As you lift your ribcage and hold your head high, you will have a shift in attitude. Imagine putting on your Mighty Mouse (or some other superhero) cape. Try it now.

    Begin by standing in a stable base foot position; do this by what feels best to you. Most people have their feet hip-distance apart or further. Put most of your weight on your heels and some on the balls of your feet.

    Now, lift your ribcage and draw your navel to your spine as you breathe in. When you breathe out, hold the posture up. This is the part that feels like putting on your superhero cape. This posture-up position will unload your vertebra a bit, often enough to give you a moment of relief from lower body joint pain.

    Use this posture-up pause as you approach a physical challenge. Your confidence will rise, and your muscles will be ready for what’s next. If you are experiencing pain as you walk, try the posture-up pause. Stopping at the first sign of discomfort will give you the best chance to feel better.

    Cinder Ernst, Medical Exercise Specialist and Life Coach Extraordinaire, helps reluctant exercisers get moving with safe, effective and fun programs. She specializes in fitness and rehab for plus-size clients, but her stress-free approach is suitable for all. Find out more at