Pain is something that affects millions of Americans as a result of various musculoskeletal issues, injuries, age-related conditions, and more. While your DMR Method chiropractors, massage therapists, physical therapists, and allied medical doctors are here to help you find lasting relief from your symptoms, there are many steps you can take to enhance the care you receive with us at DMR Clinic Woodbury. Keep reading to explore a range of self-care tips you can follow to relieve pain, stress, and tension at home, at work, or on the go. If you would like to schedule an appointment with your chiropractor in Woodbury, connect with our team to arrange your visit.
What Is Self-Care, Anyways?
Self-care is an important part of your health and wellness. As a proactive approach, self-care is essentially taking care of yourself in a mindful and intentional way to improve your overall quality of life. Self-care is more than reducing physical pain, as it embodies your whole-body wellness at the physical, emotional, mental, and spiritual levels. By making healthier choices and actively participating in your wellness care, you can actually enhance the care you receive with your chiropractor in Woodbury for longer-lasting pain relief, preventing injuries, and more. Now, let’s explore the ways in which simple self-care practices can help you relieve pain and stress.
Four Self-Care Practices to Relieve Pain
Here are some handy tips to help with pain management at home, at the office, or on the go.
Stretch It Out
Stretching is one of the best things you can do for your body. Not only can routine stretching help relieve tightness and tension in your muscles, but it’s also a great stress reliever, and it can help prevent injuries. When muscles and other soft tissues in the body become tight and taught, it makes it harder for them to perform as they should when you go to move. When you stretch your muscles regularly, you are strengthening them while also keeping them flexible and healthy. Additionally, stretching reduces stress-related tension in your neck, shoulders, and back that can ease stress and improve your posture. As a result, you can move better with less resistance and less risk for injury.
Tip: Make it a point to stretch throughout your day to keep those muscles limber and elongated to reduce tightness, tension, and stress.
Exercise is Essential
Exercise is great for your whole-body health and wellness, but did you know regular exercise can help relieve pain? When we exercise, it stimulates blood flow and circulation while also triggering a release of endorphins, the body’s “feel-good” hormones, which naturally help relieve pain and stress. Now, we’re not saying to go run a marathon or lift heavy weights when you’re in pain or injured, so listen to your body as you exercise. That said, you can always talk to your Woodbury chiropractor, massage therapist, and/or physical therapist to learn the exercises they recommend specifically for you. Additionally, don’t overdo it,and make sure you stretch before and after an activity.
Tip: Get at least 30 minutes of exercise every day for optimal health. If you have a regular workout routine you enjoy, keep it up! Otherwise, low-impact exercises such as walking or riding your bike can help relieve pain while strengthening the tissues in your body.
Practice Good Posture
Practicing good posture can make a world of difference when it comes to pain, soreness, and stiffness. We mentioned that stretching can help improve posture, and this is because when muscles, ligaments, and tendons are tight, they can actually pull your hard tissues and joints out of alignment, causing pain and discomfort. What’s more, when your posture is off, particularly your spinal alignment, it can cause mild to severe pain in your neck, shoulders, back, lower back, and hips.
Tip: Along with daily stretching, it’s important to keep mindfully practice good posture to ease pain. For instance, when you’re standing and you feel your hips are pushed forward or your shoulders are slouched forward, correct your posture by straightening your back. Stand up tall, roll your shoulders back, tuck in your stomach, and distribute your weight evenly on both feet. Here are a few more tips to consider for better posture:
- Be especially mindful of your neck and shoulder posture when at the computer, using your smartphone or tablet, or even while reading a book.
- Create an ergonomic workspace at your desk.
- Use a lumbar support when driving to ensure good posture when you’re in your car, especially if your occupation requires you to spend a lot of time in your vehicle.
- Sleep with a good pillow that supports your neck alignment.
- Use pillows to support your lower back and hips while you sleep; place a pillow under your knees when you sleep on your back and a pillow between your knees when you sleep on your side.
Get Plenty of Restful Sleep
Sleep is of the utmost importance when you have an injury or illness, but not just any kind of sleep. You see, when we sleep, our bodies can detoxify, heal, and recover. Not only that, but our minds also have the chance to rest, which can help ease stress and tension. That said, getting enough sleep is one thing, but getting a full night of deep, restful sleep can help your body heal quicker and more efficiently.
Tip: Make sleep time a routine to ensure your mind and body get the rest they need to function optimally.
- Gently stretch your neck, back, and any sore muscles before getting into bed.
- Practice deep breathing techniques to calm your mind for a few minutes before bed.
- Avoid using electronic devices to reduce ocular and brain stimulation.
- Use an essential oil diffuser to enjoy the benefits of aromatherapy and to create a peaceful atmosphere in your room. Try soothing lavender oil to ease tension and stress.
Visit Your Chiropractor in Woodbury
A DMR Clinic Woodbury, our number one goal is to help you feel better and move better so you enjoy a better quality of life. Implementing these self-care practices into your wellness routine can enhance the chiropractic care you receive at our DMR clinic in Woodbury. If you have questions or would like to schedule an appointment with your chiropractor, please give us a call, or reach out to us online to arrange your visit.