Do you suffer from pain in your joints or lower back? There are many things you can try at home to alleviate your pain. Try these home remedies for pain, courtesy of Premier Physical Therapy. If your pain is severe, or you still experience lingering pain after trying these tips, contact us right away for a free pain consultation. We’ll help you get to the root of your pain.
Tips for Relieving Joint Pain
Increase Physical Activity – Physical activity is a great way to loosen joints and keep your body limber and flexible overall. If your painful joint is “stiff,” try gentle, pain-free movements to help loosen them. If your joint is actually causing you pain, try “unloading” it by removing all weight on the joint, relieving pressure. Do this twice a day in 5-20 minute sessions. Another option for relieving joint pain is a brace. Wearing a brace will take pressure off of your knee joint, reducing pain and inflammation. If you are an active person, we recommend using a knee compression sleeve as these will help improve blood flow and protect against future injury.
Improve Your Nutrition – Joint pain is often caused by inflammation, which can be relieved through improved nutrition. Take a multivitamin to ensure your body is receiving the nutrition it needs to promote bone and joint health. Joint pain in the body can be worse if you are dehydrated, so drink 1 oz of water daily for every half-pound of body weight. For example, if you weigh 200 lbs., drink 100 ounces of water every day. Too much sugar also causes inflammation. In addition to all the other bad things sugar does to the body, it also causes inflammation by putting stress on the body’s cells. The same goes for food acidity. Acidic foods make your body work harder to restore pH balance. Try eating a more Alkaline-forming diet to reduce your body’s joint inflammation and help promote bone health.
Tips for Relieving Lower Back Pain
Unloading 90/90 Exercise – This exercise will take pressure off of your lower back region. Find something around the house that you can rest your legs on, such as a plastic storage bin. Add pillows on top in order to make it the correct height and to add comfort. Lie on your back and place your legs on top of the object. Be sure the object is close enough and high enough for both your hips and knees to be 90 degrees. Lie in this position for 20 minutes, two times per day or as needed for pain.
Self-Bracing Exercise – Self-bracing activates the Transverse Abdominis (TA) muscle and will help stabilize your lower back region during physical activity. Self-bracing should be performed during all exercises, including sports activities, lifting, bending, standing up or rolling in bed. To practice self-bracing, place a hand on the abdominal area. Then, activate the TA muscle by pulling your abdomen up and in – away from your hand about a quarter of an inch. Do NOT hold your breath, you should be able to breathe normally while initiating the TA activation.
If Your Pain Lingers …
Contact Premier Physical Therapy for a free pain consultation. We will help you understand what is really causing your pain and assist you with getting a doctor’s prescription. Premier is also the only provider in the region to offer a 5-Star Plan for pain. Our comprehensive approach to pain relief is what sets us apart – and why 85% of doctors said they would send their own family to Premier as their first choice. Get started by calling us today at 573-335-7868.