You are not alone if you suffer from low back pain. At any given time, approximately 25% of people in the United States report having experienced low back pain within the previous three months. Low back pain is usually mild and goes away on its own. Back pain can return or persist in some people, reducing life quality or even causing disability. Physical Therapy for chronic pain in Michigan assists people suffering from low back pain in regaining or restoring mobility and reducing pain.
When you have back pain, spending the entire day on the couch may be tempting. However, that is a prescribing for more pain. Although getting up and moving may be the last thing on your mind, physical therapy and exercise can be the most effective ways to relieve pain.
1. Examine your posture
Do you always lean back in your seat or use gut instinct over your phone? Are you using correct body mechanics when picking up objects, whether they’re heavy boxes, a pencil on the floor, or even your kid or grandchild?
There are various ways we start moving our bodies each day that may not appear difficult. However, if we repeatedly subject our bodies to certain types of strain, we can develop tissue injury and chronic pain.
Consult a physical therapist to evaluate your position, movement mechanics, and ergonomics. They can assist you in identifying patterns and habits that you may be unaware of but exacerbate your pain.
2. Pain-relieving foods should be consumed.
Yes, food is genuinely thy medicine! According to research, avoiding highly processed foods and eating plenty of vegetables, fruits, whole grains, high-quality protein, and healthy fats can help reduce pain.
One reason is that eating various nutrient-dense foods guarantees that our tissues receive the raw materials they require to heal and repair.
Furthermore, our pain levels can generally reduce when we eliminate or reduce foods in our diet that promote inflammation, such as alcohol and sugar.
3. Exercise
Exercise can help with pain relief by boosting blood flow, encouraging the release of hormones and neurotransmitters that help with pain relief, and improving joint stabilization and strength.
So get moving—at least 30 minutes of exercise on most, if not all, days of the week.
Consult a physical therapist before beginning an exercise program if you suffer from chronic pain.
Your physical therapist can offer services that will naturally relieve your pain and maximize your function, making exercise more accessible and safer.
4. Check to see if you’re getting enough sleep.
Sleep is critical for your body’s healing and regeneration processes. It’s also an effective way to deal with stress. For such purposes, getting sufficient rest can help you feel less pain.
Is it difficult to fall or stay asleep when you’re in pain? To make it easier, try these sleep hygiene tips:
- Sleep in a completely dark room with a temperature of 65 to 68 degrees.
- Turn off the lights and turn off all electronics for at least one hour before going to bed.
- Every night, go to bed at the same time and wake up at the same time (weekends and holidays included).
5. Exercise your breathing muscles
Deep breathing benefits your health because it allows you to get a lot of mending oxygen into your tissues. Deep breathing also helps to stimulate the part of your nervous system that enables you to unwind, which is an excellent way to relieve stress and pain.
The four-square breathing exercise, also known as box breathing, has been proven to help manage pain. Take a comfortable seat and perform the following steps:
- Inhale for four counts through your nose.
- Four counts of holding your breath
- Breathe out for four counts through your mouth.
- Hold for four counts at the bottom of your exhalation, then repeat for 2 minutes.
Physical Therapy for chronic pain in Michigan
If you have daily pain and discomfort, we recommend that you see a physical therapist who can perform with you to resolve the symptoms and causes of your pain and assist you in achieving higher efficiency.
Please request an appointment with one of Wright Physical Therapy’s skilled physical therapists today, and allow us to assist you in obtaining true relief from your back pain.
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