Balance and Co-ordination

In this section we explore activities and exercises which may help with balance and co-ordination.

Good balance and co-ordination is important to enable safe and effective movement.  Being able to maintain balance relies upon the brain receiving, interpreting and responding to information about you and the environment (what we see, hear and feel). 

We need to be able to respond quickly to the information our brain receives by adjusting our position and the way we are moving. This requires a certain level of muscle strength and co-ordination.

Balance reactions can be affected by reduced feeling in our legs (particularly our feet), changes in eyesight and hearing, being distracted or infections, especially of the inner ear.

For some people with MS, their balance is affected because of feelings of dizziness.  In many cases there are specific exercises that can be done to improve these symptoms.  If you experience severe feelings of dizziness or vertigo in lying, when you turn over in bed, in sitting or standing, make sure you make your physiotherapist aware. They will be able to assess the cause of your dizziness and provide you with any exercises that may help you. 

Activities to help with balance

For many people with MS muscle weakness, changes in sensation and eyesight are the key factors affecting their balance.  In many cases, the key way to improve balance, is to challenge it, in as safe an environment as possible.  With regular practice, balance can often improve for people with MS. 

There are lots of different activities you can do which will challenge your balance.  For some people sitting on a soft sofa without leaning on the backrest is a challenge.  For others standing up and staying there for a count of 30 seconds is enough to challenge their balance.  If either of these apply to you – practicing these alone is a great start.

In this section you will find a range of balance activities to do in sitting, in standing or on the move.

Because challenging one’s balance might be quite a scary proposition – there are a few key things which might help you to feel more confident. 

• If you have someone who can be with you as you practice you might want to ask them to be with you the first few times you try a new activity.
• If no one is around, make sure you have a firm and solid surface next to you so you can grab it and steady yourself if need be – and that you have a chair behind you

If you would like to learn more about balance and how it is affected by Multiple Sclerosis the National MS Society (of America) have put together the ‘Free from falls’ fall prevention programme which is a comprehensive 8-week online course which includes information, learning materials, advice and activities.  You can access this resource for free here:

https://www.nationalmssociety.org/Resources-Support/Library-Education-Programs/Free-From-Falls

[add Free from Falls online course to my plan]

Below you will find a series of activities and exercise routines that you might like to try.  Take a look at the suggestions below and add things that you would like to try to your plan.