7 Exercises to Relieve Back Pain In 10 Minutes
7 Simple Ways To Eliminate Your Pain
If you are one of the millions of Americans suffering from pain, you have probably tried just about anything for relief. And while preventing pain is ideal, it's not always realistic, especially when it comes to chronic pain. Luckily, there are more options than ever to help you feel your best again. Check out these natural remedies to help alleviate pain:
- Breathe deeply:Studies have shown that slow breathing reduces pain by having a direct effect on the sympathetic nervous system and may even block pain all together. Try expanding and contracting your abdomen like a balloon with each breathe for maximum relief.
- Hypnosis:Use this technique to implant suggestions, such as, "You're going to sleep soundly tonight." or "My back will feel strong and pain free when I wake up." By repeating words such as these, you can retrain the pain paths programmed in your brain and turn off the uncomfortable sensations.
- Mindful meditation:Mindfulness soothes the brain patterns underlying pain and, over time, these changes take root and alter the structure of the brain itself so that you no longer feel pain with the same intensity. Start your meditation by sitting quietly and noticing your breathing without controlling it. If pain or thoughts interfere, simply notice them without trying to push them away. Think of them as a cloud passing over; then return to observing your breath.
- Acupuncture:A recent study found that those suffering from lower-back pain who received acupuncture fared better than those receiving conventional care. It has also been shown to improve the functioning of the nervous system and musculoskeletal system, which can often be the cause of pain.
- Yoga:Most Americans who practice yoga like it because it promotes relaxation, but research suggests that there's actually a lot more to these poses. Practicing yoga help increase mobility, flexibility and strength without stress to the body and relieves pain by taking pressure off certain parts of your body and increases circulation.
- Massage therapy:Hot and cold massage therapy seems to work on both a cellular and a hormonal level, healing inflammation and releasing feel-good endorphins. Massaging decreases inflammation by activating genes that naturally reduces swelling and diminishes bodily substances that create prolong pain and improves recovery by stimulating mitochondria, the "energy packs" driving cellular function and repair. Using a hand held massager, such as Wahl's, 2 – 3 times a week can also help relieve muscle tension by energizing the blood flow while easing chronic pain and relaxing the muscles. Massagers with interchangeable heads also allow for hot or cold therapy and variable amounts of pressure for maximum relief.
- Hot/cold therapy:Hot and cold packs are also very effective pain remedies. Use cold for acute pain or a new swollen/inflamed injury and heat for chronic pain or an injury that is a day or more old.
By combining massage and relaxation therapies into a regimented pain relief program you can relieve muscle tension, increase blood flow, decrease inflammation and increase general well-being and pain free days. for more information.
Video: 1-Minute Exercises to Improve Posture and Reduce Back Pain
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