THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
LIVE FREE FROM ACHES AND PAINS
Everyone develops aches and pains from time to time. After a long day out in the sun, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. (continued inside)
Details Inside FREE PAIN CONSULTATION
INSIDE : • Live Free From Aches And Pains • Why Physical Therapy?
• Back Pain Workshop Highlights • Leave Us A Review
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER LIVE FREE FROM ACHES AND PAINS
INSIDE : • Why Physical Therapy?
• Leave Us A Review • Exercise Of The Month
• Back Pain Workshop Highlights
(continued from outside)
Here is a quick rundown of things that you can do at home that can reduce your daily pain:
Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it. How to Deal with Aches and Pains Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue. There are things that you can do at home that can alleviate your aches and pains, helping to reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them.
1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice directly to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. 3. Keep your body in good shape with regular exercise. It may seem counterintuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise every day, you are able to train your muscles for more movement, and thereby reduce aches and pains.
Why Physical Therapy?
BACK PAIN WORKSHOP HIGHLIGHTS Future workshops will be posted on our website.
Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes into account a combination of active and passive strategies to help tackle the cause of your pain. There are a lot of different reasons as to why you may start to feel aches and pains. Physical activity can lead to muscle soreness from microtears in the muscle fibers as well as lactic acid build up in the lining of muscles that causes stiffness and pain. Also, increased loads on your joints and ligaments (support structures for joints) can produce temporary pain and stiffness. Gentle graded movement can reduce joint pain and stiffness. Proper stretching and aerobic exercise can reduce muscle stiffness and soreness. Muscle strengthening exercises can improve your tolerance for physical activity and reduce post-activity soreness. A physical therapist can perform a comprehensive assessment to help determine what may be the primary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will take into account strategies like manual therapy, specific strengthening, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort.
SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. Relieves Back Pain www.simpleset.net Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
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