Ten Top Tips for Pain Relieving Daily Habits
As a pretty active guy myself, and whose body has been put through the mill somewhat during my 47 years through lifting weights, practicing judo at a high level at my judo clubs in Myrtle Beach and Vineland and many other impact activities, I can really relate to many of my patients given I too feel back and neck pain and have to manage my symptoms so that I can stay fit and healthy and maintain myself so I can continue to do what I love. At my age, it’s become a state of pain management rather than a quick fix. There’s many things I regularly do to help manage my pain and I thought it would be a good idea to put them down to see if I can help my patients further.
So without further ado, here’s my top 10 tips on managing back pain.
1 – Chiropractic Adjustments
This is my number one thing I do each week in that I get chiropractic adjustments done. Obviously, I can’t do it myself, but I get one of the chiropractors working for me to do it. I am training extensively at present, I’m on the judo mats 3 or 4 times a week, lifting weights a similar amount, and a fair bit of cardio. Of course daily I am giving patients adjustments too. While I am not saying you too need to be adjusted quite so often, because of the high level of training I am doing, I find it helps me a great deal to get that extra out of my body.
Chiropractic care helps to:
- decompress my joints
- unloads the joints
- reduces tone in muscles
- keeps range of motion normal
- helps prevent further injury
When I’m not training so hard, I get adjusted around once a month.
2 – Dynamic Stretching
I regularly do stretching exercises, things like lunges (back, front & side), Frankensteins, and motion stretching really helps. Static stretching I find doesn’t work as well as these types of stretching, although I still do static stretching too.
3 – Static Stretching
Static stretching doesn’t do as much as dynamic stretching for me, but I still do it. I tend to stretch areas of my body where I’ve had issues, such as recently I had a hamstring strain. Right now, I’m having wrist pain so am focusing on stretching that out.
4 – Cold Shower
This is a crazy idea which I have been doing the past few months, but… it really works! I take a cold shower every morning. So basically, I have a regular shower and get lathered up, and then I take the shower to cold and rinse off. This does a couple of things, firstly it wakes me up, and gives me a boost for the day, but secondly,it helps decrease inflammation in my body. It’s kind of like jumping into an ice bath like a lot of pro athletes do, but it really does help me with the pains I have in my neck, back, and knees.
This is the craziest item on this list, but if you’re serious about changing, try it.
5 – Ice is Nice
I ice my back and neck every single night. Well, nearly every night, I may miss the odd one or two nights. I time it exactly to 20 minutes a time, and normally do it sitting on my sofa. Once again, this helps keep inflammation down and all the injuries I know I have are kept down to a minimum where I know they don’t cause me a problem. I have disc herniations in my back and neck and I know if I don’t manage these properly, they can and will cause me problems.
An interesting side effect is that studies have shown this can help in weight loss as it can help burn calories.
6 – Anti Inflammatory
Perhaps this one isn’t a daily thing, but as soon as I feel an issue coming, I jump on it and take an anti inflammatory to keep the problem in check. This along with ice really help keep an injury or problem to a minimum. Nipping things in the bud is crucial.
7 – Low Sodium Diet
This is a recent thing for me, I had a bit of high blood pressure, and watching my sodium intake has helped control this. This also helps keep my water levels down as I don’t want to carry a lot of water as this can increase likelihood of injury as I’d be carrying a bit more weight.
8 – Drink Water
I put 4 or 5 bottles of water on my desk each day with the goal of drinking them all. I don’t go in for the big gallon water bottles you see some taking. But having a good intake of water is very beneficial.
9 – Regular Sleeping Pattern
I try to keep my sleeping pattern the same each day. I aim to be asleep by 10 each night and up at 5 each day. This is something I’ve put a lot of effort into lately in order to give my injuries the best chance of healing and to provide me enough energy throughout the day. To help me get off to sleep, I drink a sleep type tea with honey and apple cider vinegar in it and use something called binarial brain waves app which I have on my phone, I put headphones on and it produces an effect to help induce a deeper sleep.
10 – Meditating
I have found meditation a great way to help me manage my pain. I meditate for perhaps 10 to 15 minutes a day and this allows me to come into a place where I can mentally take away the focus of where my pain is, onto something more positive. If you are continually focusing on your pain, it will likely get worse, but meditating helps to take the focus from the pain.
These are the things that help me to manage my pain and to stay healthy and active. Of course you don’t have to do all these things, you can pick and mix and see what helps and works for you. For me, these 10 items have really helped me in both my regular life and sporting life too.