Exercise is a drug free, non-invasive treatment option for most back and neck pain conditions. Unlike steroid injections or surgery, physical therapy can also help prevent future recurrences.
Here are the top exercise tips physical therapists recommend to eliminate pain and relieve pain:
1: Find the root cause of your pain.
Treat pain holistically. Identify the pain’s origination point. Tight calves can trigger heel pain, and sore hips can make knees ache.
If you have a headache move your neck forward and back to help smooth out your muscles. Bring your ear to your shoulder, and turn your head left to right. Feel where the pain is triggered, then gently stretch out the tightness to relieve the pain.
2: Play it safe.
Consult a doctor if your condition does not improve or worsens to determine what treatments are necessary to reduce your pain. Work with a physical therapist to help develop an appropriate exercise program.
3: Assess your posture and lifestyle.
Many people develop acute and chronic back and neck pain due to poor posture. Long commutes and hours behind a desk or laptop can run riot on your neck and back. Examine your posture and make necessary adjustments.
4: Ease stress with simple reflex therapy techniques.
Primal Reflex Release Techniques (PRRT) helps rewire confused muscles that become overstimulated. Stick your tongue out, relax it, then gently bite down on it. Next use your thumb to irregularly tap the soft spot under your chin. This helps to break the pattern of muscle spasms resetting your natural muscle responses. As the muscles relax the pain will abate.
5: Get plenty of sleep and rest.
People who do not get at least 6 hours of sleep daily or those who suffer from insomnia and disrupted sleep are more likely to suffer from inflammation and pain. Pace yourself all day long. Take short breaks and add some physical activity to your routine.
6: Take a hot shower or epsom salt bath.
Saunas and hot tubs work wonders for many to help relax sore muscles. If for no other reason than giving your body a rest, you will feel more relaxed which improves your well being.
7: Get out there and be active.
Many of us simply do not move about enough during the course of the day. Muscles become stiff and sore. Prevent injury by making a point of exercising. Walk, don’t drive to the post office or park a good distance from the store entrance so you get a little exercise to keep your body fit.
8: Make healthy changes to your diet.
Avoid salty foods, eliminate red meat and don’t use sugar whenever possible. Eat more vegetables, fish, fruits and take anti-inflammatory supplements such as fish oil, ginger and zinc.
Exercise is one of the best ways to stay healthy. Physical therapy helps reduce and manage pain, as well as recovery from injury. Start practicing these tips and enjoy the good life.
To learn more about physical therapy treatment programs to treat pain, set up a free exploratory examination with one of our doctors today.
Moriarty Physical Therapy is the premier physical therapist provider here in the Hudson Valley with centers located near you. To find out more about physical therapy or to book your first appointment with a physical therapist, visit our website at www.moriartypt.com or contact Moriarty Physical Therapy at (845) 454-4137.