Exercise, Health & Wellness Education for Those With Spinal Cord Injury

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In this article, we will be outlining the major health complications for individuals with spinal cord injury (SCI). We will also discuss nutritional recommendations and identify appropriate types and quantities of exercise that are recommended to participate in.

To start, let’s jump right into the health complications associated with SCI.

What Are the 7 Major Health Complications Associated with SCI?

Complications may differ from person to person depending on the type and severity of the injury. Below are secondary complications that may occur because of the damage/injury to the spinal cord. 

  1. Spasticity – involuntarily controlled muscle jumping or muscle movement.
  2. Pressure Injuries – also referred to as a bedsore. This is caused by constant pressure on the skin, commonly at bony areas of the body.
  3. Orthostatic Hypotension (Low blood pressure) – low blood pressure, when sitting or standing that may be accompanied by lightheadedness or dizziness.
  4. Autonomic Dysreflexia (Elevated blood pressure) – sudden onset of high blood pressure
  5. Blood clots – caused from reduced mobility (medication may help reduce blood clots)
  6. Infections – usually caused from skin issues not being addressed or neglecting routine skin checks
  7. Pain – There are different methods of treatment for the different types of pain

Are There Any Other Health Concerns to Look Out For?

Below are common health concerns that individuals with SCI are more likely to be challenged with because of the metabolic and lifestyle changes they endure.

  • Becoming overweight or developing obesity
  • Diabetes 
  • Osteoporosis 
  • Heart Disease 
  • Pneumonia and breathing disorders 
  • Postural changes

Why Does Nutrition Matter?

After a spinal cord injury, it is very important to ensure a proper diet to help reduce your risk of some of the health concerns listed above like diabetes, obesity, and heart disease. With reduced mobility, lower metabolism rates, and decreasing bone mineral density, an adjustment will need to be made to make sure you still get all the necessary vitamins, minerals, and nutrients while moderating your carbohydrates, sugars, and fat intake. We need to be very mindful about the sweets and snacks we eat!

Understanding the Nutritional Building Blocks for a Healthy Lifestyle

Carbohydrates (Carbs) – These are needed to help fuel the body; however, there are good carbs and bad carbs 

  • The Good Carbs to Include in Your Diet: fruits, whole grains, low fat milk and yogurt
  • The Bad Carbs to Minimize in Your Diet: fruit juice, refined grains, and sweets

Proteins – These are needed to help build and repair bone, skin, and muscles. Like carbs, there are good proteins and proteins to avoid. 

  • The Good Proteins to Include in Your Diet: lean meats (chicken, turkey, pork) and unprocessed plant-based foods like beans, nuts, and soy.
  • The Bad Proteins to Minimize in Your Diet: fried or fatty meats and processed plant-based foods like veggie hot dogs, which aren’t as healthy as advertised.

Fats – Fats are not always bad, but should be minimized. Avoiding trans fats and having a healthy ratio of saturated and unsaturated fats is vital. 

Vitamins & Minerals – Taking in the right amount of vitamins and minerals will ensure normal cell development and growth, aid in boosting the immune system, and allow organs to properly function. Below are two vitamins to monitor closely. 

  • Calcium – It helps bone and tooth strength, muscle function, and nerve communication. Make sure to include between 1000 and 1200 mg per day. You can find calcium in dairy products, tofu, salmon, dark leafy greens, and citrus fruit like oranges. Avoid supplement use as much as possible.
  • Vitamin D – This vitamin helps regulate the use of calcium and phosphate. Make sure to include 600 IU/Day. You can find it in fortified breakfast cereals, orange juice, and yogurt. The foods with the best source of Vitamin D are salmon, tuna, and mackerel fish.

Bladder Nutrition Tips

What you drink and how much changes your fluid output and can affect the likelihood for “kick-off” and over-filling of your bladder. Consistent over-filling can lead to long-term damage to the bladder and result in incontinence issues.

It is recommended to limit the intake of carbonated beverages, alcohol, caffeine, and spicy foods. Moderation is important here. Make water your primary beverage throughout the day. It is also suggested to drink one cup of cranberry juice daily to promote urinary health.

Bowel Nutrition Tips

It is important to understand that what you eat & drink changes the frequency, volume, and consistency of stool. If you drink too much water your stool may soften, and if you become dehydrated, your stool may become very firm.

It is recommended to include six cups of water per day, but this may differ from person to person depending on their weight and size. Also, make sure to take in 15-30 grams of fiber every day to increase the frequency and bulk of stool. This will help build a routine with your daily bowel movements.

Why is Exercise Important for Spinal Cord Injury Patients?

The truth is exercise that is important for everyone to stay healthy. Below are some ways that exercise can help. 

  • Builds muscle strength and endurance
  • Prevents & manages cardiovascular disease (CV)
  • Manages & maintains healthy body weight
  • Maintains good posture
  • Improves breathing stamina and strength
  • Reduces pain

What Are the 4 Types of Exercise to Include in Your Routine

  1. Stretching – including arms, legs, and areas where movement is not restricted
  2. Muscle strength training – weightlifting or resistance band exercise
  3. Cardiovascular training – circuit resistance training or aquatic fitness
  4. Breathing & meditative exercise – for the body, mind and soul

How Much Exercise is Enough?

The numbers are usually way higher than anybody wants to hear, but are important to maintaining a healthy lifestyle.

Stretching should be done 5-7 days a week. You really can’t stretch too much unless you are overstretching the muscle. 

Muscle strengthening should be performed twice a week, exerting only 50-80% of your maximum effort. The recommended set intervals are three sets of 10 reps, making sure to incorporate a minute or two of rest in between sets. You should be hitting your maximum threshold at 10 reps, so increase or decrease the weight and/or intensity of the exercise accordingly. 

Cardiovascular training should be done 3-5 times a week, with a 50-80% maximum effort. The endurance of the workout should last between 20-60 minutes.

Breathing exercises can be done daily and almost anywhere. One simple deep breathing exercise you can try is to breathe in as quickly as possible, taking in as much air as possible, only to exhale as quickly as possible, exerting as much air as possible. You can learn many other helpful respiratory exercises by visiting https://www.atiner.gr/journals.

If you are experiencing any of the health complications listed above, or showing signs of bone mineral density loss, altered sensations, or temperature regulation, then we urge you to first get clearance from a medical professional before starting an exercise program like this.

  • Click here to learn more about our spinal cord injury hospital rehabilitation program.
  • Click here to learn more about our spinal cord injury outpatient rehabilitation program.

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