Pain can be a debilitating experience that affects your daily life. Fortunately, exercise is an effective way to alleviate pain in different parts of your body. Staying active is one of the top ways experts recommend to beat back age-related aches and pains, particularly around major joints such as your back, knees, hips, and shoulders. But which strengthening and stretching exercises work best for what? Here are some exercises that can help you manage pain in different areas of your body.
Neck pain can result from poor posture, injuries, or muscle strain. Neck pain is the most common form of pain people experience in their lifetime. Rarely, neck pain can be a symptom of a more serious problem. Poor posture — whether from leaning over a computer or hunching over a workbench — strains neck muscles. Osteoarthritis also is a common cause of neck pain. Here are two exercises that can help relieve neck pain:
a. Chin tucks: Sit or stand up straight, tuck your chin in towards your chest, and hold for 5-10 seconds. Repeat 10 times.
b. Neck rotation: Slowly turn your head to the right, then to the left. Hold each position for 5-10 seconds and repeat 10 times.
Shoulder pain can be caused by muscle strain, frozen shoulder, or rotator cuff injuries. Gradual wear and tear as you age can lead to arthritis in your shoulders, and pain can develop for seemingly no reason at all. It can be something as innocuous as turning to see something in the back seat of your car, triggering strain and pain. Here are two exercises to alleviate shoulder pain:
a. Shoulder blade squeeze: Sit or stand up straight, squeeze your shoulder blades together, and hold for 5-10 seconds. Repeat 10 times.
b. Shoulder rotation: Hold a light weight in each hand, and slowly rotate your arms forward, then backward. Repeat 10 times.
Back pain can result from poor posture, spinal problems, or muscle strain. “The most important thing with back pain is to keep moving, especially with activities that keep your core strong, such as walking, yoga, or tai chi,” says physical therapist Meredith Harris, a spokesperson for the American Physical Therapy Association. In fact, yoga is just as effective as physical therapy for treating folks with chronic low back pain, according to a 2017 study published in the Annals of Internal Medicine. Here are two exercises that can help alleviate back pain:
a. Cat-Camel Stretch: Get down on your hands and knees, arch your back up, then lower it down. Repeat 10 times.
b. Knee-to-Chest Stretch: Lie on your back, bring one knee up towards your chest, hold for 10 seconds, and then repeat with the other knee. Repeat 10 times.
Hip pain can be caused by hip arthritis, hip bursitis, or muscle strain. Chronic hip pain is often due to osteoarthritis, which can be exacerbated by tight glute (butt) muscles. Walking is one of the best ways to relieve hip pain. But, if you find that despite a daily walk you are still experiencing it, there are other options available to you as well. Here are two exercises that can help alleviate hip pain:
a. Hip Flexor Stretch: Kneel down on one knee, and step the other foot forward. Push your hips forward and hold for 10 seconds. Repeat 10 times.
b. Leg Raises: Lie down on your side, lift your top leg up towards the ceiling, and hold for 5-10 seconds. Repeat 10 times on each side.
Knee pain can result from ligament injuries, arthritis, or overuse. Any activity that strengthens muscles around the knee will help relieve knee pain since it takes the pressure off of the joint. Simply walking every day can yield dramatic results. People with knee osteoarthritis who walked 6,000 steps daily reported less difficulty and pain doing everyday activities such as walking up the stairs, according to a study published in Arthritis Care & Research. If that’s too painful, consider walking in a pool, which offers the same benefits with much less pressure on your joints. Here are two exercises that can help alleviate knee pain:
a. Straight Leg Raises: Sit on a chair, straighten one leg, lift it up, and hold for 5-10 seconds. Repeat 10 times on each leg.
b. Hamstring Stretch: Lie down on your back, loop a towel around your foot, and gently pull your leg towards your chest. Hold for 10 seconds, and then repeat with the other leg. Repeat 10 times.
In conclusion, pain can be a distressing experience that affects your quality of life. However, exercise can be an effective way to manage pain in different parts of your body. Try these exercises and remember to start slowly and gradually increase the intensity as you become more comfortable. Along with these exercises, use Pain Master CBD Pain Relief Cream topically on the localized area to help get the relief you’re looking for. If the pain persists, seek medical advice from your doctor or a physical therapist.