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All Posts Tagged: Ache

4 Reasons To Exercise

While exercise is one of the most crucial aspects of overall well-being, it becomes incredibly easy to overlook, especially to those who are dealing with chronic pain. It’s hard enough sometimes to get motivated to get up and work out without the added burden of joint and body pain. However, exercising regularly can be a major source of relief to those struggling with chronic pain; here are four reasons why you should start incorporating exercise into your daily or weekly routine!

Endorphin Release

While all those motivational quotes and posters on Instagram and the wall of your gym might seem cheesy, there’s also some pretty good science behind it; there really is no feeling quite like finishing a workout. Exercise releases endorphins, which are basically nature’s painkiller; they block pain signals and, as an added bonus, create a feeling of happiness and euphoria. The payoff of a good workout is immediate and a great way to help naturally ease some of the pain you might be dealing with.

Strength

It might seem counterintuitive to exercise the part of your body that is in pain, but in fact studies have shown that exercising the sore muscles and joints is more of a help than a hindrance. Bones and joints are supported by certain muscles that help stabilize the joint and the body, which is why so many professional athletes are encouraged to practice yoga and strengthen these muscles.By regularly exercising these muscles, you will be able to build up strength and help stabilize your joints, thus preventing further injury.

Weight Loss

While this does depend on your own personal situation, carrying around extra pounds is not ideal for anyone struggling with chronic pain. Losing weight will help lessen the pressure on your knees and other joints; every pound of weight lost decreases pressure by four pounds. Furthermore, staying at a healthy, doctor approved weight will help prolong your mobility and your life in the long run, and just a few hours of light cardiovascular activity a week will immensely strengthen your heart.

Socialization

One of the hardest parts about chronic pain is no doubt the feelings of loneliness and isolation that can sometimes accompany it. A fantastic way to combat this is through regular exercise. There are dozens of different classes and community centers that will cater to your needs and create a built in support group. Even if you can’t find a class or gym that suits you, even gathering a couple of friends to walk around the neighborhood or swim some laps in at the pool is a great way to make new friends and establish strong connections with the people around you.

Exercise is without a doubt one of the most important tools in combating chronic pain. Just a couple of short sessions a week can immensely lessen pain and set you up for a longer, more comfortable life. Find something you love and stick with it, and you will reap the results!

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4 Daily Activities May Cause Back Pain

1. Your Diet

This is one that is often overlooked, but the food culture in America today encourages the consumption of a lot of foods that can be inflammatory and can aggravate your back pain. John Spallino, MD, of the Laser Spine Institute in Tampa, Fla. suggests avoiding processed foods, fast foods, and saturated fats, and recommends a mostly plant-based diet that includes such things as flax and chia seeds. Fish that are rich in omega-3’s like salmon, tuna, and trout are also great staples of an anti-inflammatory diet.

2. Driving

According to a study done by the Harvard Health Watch, an average American spends 101 minutes per day driving. That’s almost two hours a day! And when you’re sitting for that long, it is imperative that you maintain good posture to alleviate some of the stress on your lower back. Make sure that you are sitting up straight, with your back flat against the back of the seat. If you find yourself sitting in the middle of the seat with your head craned forward, you may be doing more damage to your back.

3. Choosing the Stairs Over the Elevator

Picking the stairs over the elevator is generally considered a good habit, as stair climbing requires 8-9 times more energy expenditure than sitting and burns about 7 times more calories than taking the elevator. But for someone suffering from back pain, it may be in your best interest to skip the stairs and stick with the elevator. Taking the stairs can put stress on your knees and lower back, and if you aren’t strong in those areas because of pain, the stairs can do more damage than good.

4. Shaving your Face/Brushing your Teeth

What?! Brushing my teeth can cause me back pain?! Unfortunately, this may be the case if you tend to lean over the sink when you’re brushing your teeth, which tends to be the case for taller individuals. Shaving can also have the same negative impact on your back, if not more so, as most men tend to lean closer to the mirror when shaving than when brushing their teeth and usually spend more time shaving than they do brushing their teeth. To avoid this, stand with both feet flat on the ground, with tall posture.

Back pain can be a real hindrance on your day to day activities, and it is estimated that almost 90% of people will experience it as some point in their lifetimes. If you are dealing with back pain, give us a call today so that we can begin helping you to get your pain back under control, and your life back on track.

 

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