How Do I Fix My MS Balance Problems?

healthy tips ms balance ms exercises Apr 15, 2024

Feeling unbalanced due to your experience with MS? You are not alone.

Improving balance is one of the most important goals I hear from my clients as an MS specialist, yet there is a lot of ambiguity surrounding the topic. Balance is an essential aspect of your everyday life, so I want to help make this symptom of MS feel much more manageable.

Today on the blog, I will be breaking down what balance is, but more importantly tips and exercises to help tackle MS balance problems. Although a lack of balance can feel very vulnerable, simple everyday movement is within reach.

What Causes MS Balance Problems?

Multiple sclerosis (MS) balance problems stem from the disruption of signals between the brain and the rest of the body. For those experiencing MS, the immune system mistakenly attacks the protective covering of nerve fibers (myelin) in the central nervous system, leading to inflammation, lesions, and nerve damage. This interference can affect the systems responsible for maintaining balance and coordination.

What Are The Components Of Balance?

Before we break down how to fix balance as a symptom of MS, it’s important to understand what balance actually is. To sit, stand, walk, and move comfortably, your balance will consist of the following:

Strength, endurance, and flexibility in hips, knees, and ankles: These lower body joints play a significant role in supporting posture and stability.
Arm swing: The swinging motion of the arms helps in maintaining balance and rhythm while walking.
Coordination: Effective coordination between different muscle groups and sensory systems is essential for smooth and controlled movement.
Position changes: The ability to transition between various body positions, such as sitting, standing, or lying down, requires coordination and proprioceptive feedback.

How To Solve Common MS Balance Concerns

Although each one of my clients is unique, and so is their experience with MS, there are a few problems I hear regarding balance issues quite frequently. Sitting down or standing up, along with walking down the stairs, can prove very difficult because the center of gravity is constantly shifting.

To solve this, keep the placement of your shoulders at the forefront of your mind. What do I mean by this? Well, if you sit, stand, or walk with your shoulders slightly backward, your body is no longer in alignment. Remind yourself to sit or walk with your shoulders slightly forward (not too much), to help keep your body in a straight line with gravity equally distributed.

What about the stairs? While your shoulders positioned slightly forward is an excellent tool on flat floors, this will cause gravity to work with the downward momentum and cause a potential fall. Instead, hinge your hips so your shoulders are forward, but keep your body weight in your heels. This allows your center of gravity to stay aligned instead of tipping forward.

MS Exercises To Improve Balance

Although exercise of any form is essential for both physical and mental well-being, there are specific MS exercises you can implement into your routine that target and improve balance. Although each client I work with is unique (and you are too), I like to create a workout mix of the following:

Cardio
Increased focus on hip, knee, and ankle strength
Balance exercises (both standing and sitting)
Stretching exercises

To try out each form of exercise listed above, while still keeping it specifically targeted for MS, enroll in my FREE 5 Day Strength Challenge! You will learn how to walk better, get stronger, and feel more energy - all in less than a week.

No matter how frequently you exercise and for how long, my number one piece of advice is to change the order of your exercises routinely. Although I always like to have cardio first to warm up the body, performing your specialized exercises in the same pattern allows your body to get used to the movement and performance will eventually plateau.

To prepare your body for the different movements you do everyday, switch up the order. It keeps your routine more lively and your body will thank you.

Ready To Conquer Your Life With MS?

Although the symptoms of MS can be incredibly frustrating, and at times isolating, I want to remind you that you are not alone. This journey is filled with ups and downs, but I want to help you feel empowered to control your body, rather than feel like it controls you.