Improve balance and reduce falls
Improving your balance and reducing falls is a key part of living well with persistent pain. Many people find that as pain limits their activity, their confidence and steadiness can suffer. The good news is there are practical steps you can take to feel steadier and safer.
Why balance matters
Persistent pain often leads to moving less, which can man weaker muscles and stiff joints. This in turn can increase the risk of losing balance and falling.
By gradually building up your activity, using proven strategies, you can break this cycle, improve balance, reduce falls, and regain confidence in your movements.
To help understand the effects pain can have on the brain and body, you can check out Footstep 1: Pain and the Brain.
Or watch this short video explaining pain by Prof. Lorimer Moseley.
Key strategies to improve balance and reduce falls
Stay active
Gentle, regular movement is essential. Activities like walking, stretching, tai chi, or yoga can help you feel more stable. Footstep 4: Setting goals and getting active provides advice on getting started safely and building up at your own pace.
Strengthen your muscles
Stronger muscles – especially in your legs – make it easier to stand, walk, and recover if you lose your balance. Explore simple strengthening exercises in Four ideas for getting active.
Practice stretching
Regular stretching keeps muscles flexible and joints mobile, making it easier to move and react if you stumble.
Build stamina gradually
Improving your stamina gradually lets you do more without feeling exhausted or increasing your pain. In Footstep 3: Pacing you can read tips and ideas on how to balance activity and rest to avoid flare-ups and keep making progress.
Pace yourself
Avoid the “boom and bust” cycle by learning to pace your activities, especially on good days. The Pacing leaflet provides practical tips for planning your day and building up safely.
Practice balancing on one leg to improve balance and body awareness
Stand next to a kitchen worktop (or a sturdy table/chair) and lightly hold on for support. Slowly lift one foot off the floor so you are standing on the other leg. Stand tall and look ahead, not down at your feet. Try to hold this position for up to 10 seconds, then gently lower your foot back down. Repeat on the other leg. Aim to do this a few times on each side, gradually increasing the time as your balance improves by using the pacing approach in Footstep 3.
This exercise helps to strengthen your legs and improve your balance. For more ideas on gentle exercises and staying active with pain, visit Footstep 4: Setting goals and getting active.
More practical tips
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Choose activities you enjoy – this makes it easier to keep going.
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Spend time outside in daylight to boost your mood and help your body clock, as suggested in Footstep 6: Sleep.
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Avoid vigorous activity late in the day, which can affect your sleep.
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Use a daily pacing plan to structure your activities and rest breaks.