Shutdowns during the COVID 19 pandemic have kept many people from going to gyms and health-related appointments.
Sadly, common pain issues like back pain and knee pain have not gone away. Though lockdowns are easing, in-home remedies that provide relief will always be helpful.
Here are a few ways to address common pain issues at home.
1. Try Some At-Home Exercise
If your back hurts, health experts say that resting and avoiding exercise can make it worse. Exercise stimulates and strengthens muscles, which relieves pain.
But whether it’s weightlifting, aerobics, isometrics, or something else, make sure to start slow and practice good technique.
Lifting too much weight, working out too hard, and running too far can cause injuries and more pain.
If a specific exercise or movement causes injury or pain, avoid it until the pain goes away and seek expert advice on performing it correctly.
2. Try Some Stretching
Stretching out and strengthening the body with Yoga is another excellent way to lessen back and knee pain.
Yoga dates back to ancient times. It’s a practice intended to increase peace of mind through concentration, stretching, and strengthening the entire body.
Though in-person yoga classes with instructors are ideal, you can access countless expert-led Yoga sessions on YouTube. You can jump right into a video series at any skill level.
And yoga is simple. The only equipment needed is a soft surface such as a yoga mat, rubber gym flooring, or even soft carpeting or towels.
3. Apply Heat and Cold
Cold packs or ice packs can provide immediate relief for muscle pain by decreasing inflammation and numbing irritated nerves.
When the inflammation subsides and discomfort continues, heat compresses, hot showers and baths can bring relief.
4. Be Careful How You Sit
Back pain is a common work-related disability.
For many people, sitting in front of computer screens for hours without an adjustable, high back office chair becomes painful. You can avoid this pain by taking a few minutes to create a healthier, more comfortable setup.
- If you are using a kitchen, dining room, or folding chair, support your lower back with pillows.
- Staying in an erect, 90-degree sitting position can strain the lower back, causing pain. To relieve the strain, switch to a more relaxed position. Try to maintain a minimum 110-degree lean and lean back further when you feel uncomfortable.
Place your feet flat on the floor and try to keep your feet level with the chair.
Place your computer monitor about an arm’s length away from your face. Adjust monitor height so that the top is just below eye level. You can easily adjust monitor height by placing books underneath.
5. Use Your Legs to Lift Heavy Things
Yes, life moves on. Even during lockdowns. Perhaps you are moving, buying new furniture, or building a new, lockdown-proof home gym.
Just make sure to save your back and use those big muscles in your legs when lifting heavy things.
Find Pain Relief at Texas Pain Physicians
Our expert pain management physicians know how to treat and manage your pain.
Whether it’s arthritis, cancer pain, back pain, migraines, knee pain, or something else, we can help.
Please give us a call at (972) 636-5727 or schedule an appointment online today!
