5 Pain Relief Techniques

5 Pain Relief Techniques

Most of the time, pain has a purpose; indicating that there is something wrong in the body. Possibly a sprained ankle or tendinitis. However, sometimes pain is there and lingers for weeks on end with little recovery. When pain lingers for a long time, it can have drastic effects on a persons daily life. If your pain is continuous, just know that there are hundreds of treatments and activities that you can do to give yourself some relief. Below we have listed 5 things that you can do to reduce your pain now. 

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Prone Press Up

Ice and Heat

These two methods have been the cornerstone pain relief method for centuries, and for good reason. Ice is a great method when experiencing pain because it helps reduce swelling, which is the main cause for the pain you experience. Ice should be taken on and off every 10-15 minutes for a couple of days. Heat, on the other hand, relaxes and loosens stiff joints and muscles. If ice and heat isn’t doing the trick then the other methods may do the trick. If not, it would be a good idea to contact a physical therapist in Salisbury or pain management in Salisbury in order to give you more tips on how to eliminate your pain. 

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Lumbar Extension on GHD

Managing Diet and Sleep

What you put in your body has a total effect on the way you feel and act. When you are experiencing long term pain, a diet adjustment can do wonders for you. Lean meats, whole grains, fruits and vegetables, and water are all foods that your body craves and needs in order to function properly. If you have tried this method and have had trouble getting your diet adjusted, many people turn to dietitians in Salisbury in order to get a better idea on what they can do to adjust their diets. Dietitians in Salisbury not only will get your diet adjusted but also give you other things to work on, like your sleep. Sleep is the time when the body is able to recover best. When you are experiencing long term pain, then it is crucial to get proper recovery and therefore proper sleep. Try getting in a nightly routine in order to maximize your night sleep, and therefore your recovery. 

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Mind-body Techniques

Mind-body techniques are a great way to get you to relax and become more aware of your body. These techniques may include meditation, mindfulness, and breathing techniques. Techniques like these allow you to restore control over your body and turn off the “flight-or-fight” response you are constantly in while enduring pain. Mind-body techniques have wonderful affects on the body and the mind, and can be a technique for you to take home when you are trying to recover from pain. 

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Lunge with Trunk Rotation

Yoga and Tai-Chi

Piggy backing off of the prior pain relief method of mind-body techniques are yoga and tai-chi. These two methods are great for becoming aware of your body and trying to reduce pain. Both methods incorporate meditation, mindfulness, breath control, and gentle movements that help stretch and strengthen your muscles. There have been multiple studies that have indicated that these two methods can help manage pain caused by a variety of conditions such as headaches to lingering injuries. If these methods are something that interest you, it may be beneficial to contact Transform Rehabilitation and the Salisbury physical therapists who are trained in the art of tai-chi. 

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Physical Therapy and Occupational


Last but certainly not least is physical therapy and occupational therapy. Both of these specialties can be your main allies in your fight against pain. Physical therapists Salisbury will guide you through a planned out series of exercises that will be catered specifically to attack your pain. These exercises and activities will be added into your program in order to loosen joints and strengthen the muscles that are surrounding the area that your pain is most noticed. The pain management Salisbury team will effectively treat you and your pain. On top of physical therapy is occupational therapy who will work with you to teach you how to perform a range of daily activities in a way that does not intensify your pain. 

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The Hope – No Pain for You
The methods and exercises from a physical therapist will help assess and eventually eliminate your pain. Some people can do this on their own, but most will need professional help. If you find yourself in need of some additional help, consult an experienced physical therapy professional in your local area. If that area happens to be the the Lehigh Valley, Transform Rehabilitation would be glad to help you get back to your normal, active life.

Talk to the Physical Therapists at Transform Rehabilitation. They can advise you on the most effective treatment for your pain. For more details, visit our services page. To make an appointment, click here.

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