Treat Pain At Home
Step 1: Self Care
The first step to feeling better is self care. It is vital that you practice stress management as stress can exacerbate pain. Try practicing techniques such as deep breathing, meditation, or yoga. These practices will also help you get enough sleep (6-8 hours) which is essential for your body to heal and recover. Bad posture can also put stress on your muscles so practice good posture by standing up straight, keeping your shoulders back, and tucking your chin in.
Step 2: Products
Certain products can help you on your self care journey, such as topical pain relievers (Icy Hot, BioFreeze, Aspercreme, etc…). These can be applied directly to alleviate pain. Massage tools such as foam rollers, or handheld massagers can also help alleviate tension and soreness in your muscles. Lastly, braces can help stabilize your joints and reduce pressure on the affected area, which can help alleviate pain.
Step 3: Physical Therapy
The most important step in your self care routine is proper exercise and physical therapy. Try the Cow Stretch – Start on all fours, with your hands and knees on the ground. Inhale and arch your back, lifting your head and tailbone. Exhale and round your spine, bringing your head and tailbone down. Next, try the Pelvic Tilt – Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold for 5 seconds and release. Repeat 10 to 15 times.
It’s important to remember that all pain is unique, and recovery time can vary based on the severity of your injury and the type of treatment you receive. It is essential to follow your healthcare provider’s recommendations and communicate any changes or concerns throughout your recovery process.