According to the Cleveland Clinic’s website, approximately half of all adults in the United States experience musculoskeletal (MSK) pain, which affects various parts of the body such as bones, joints, ligaments, muscles, and tendons. This pain can range from sudden and sharp to chronic and long-lasting. While some individuals may require surgery or medication to alleviate their pain, alternative methods have been proven to provide relief for certain patients. Claire Morrow, a senior physical therapy consultant at Hinge Health, a digital pain management clinic in San Francisco, California, recommends a “whole-person approach” to chronic pain management. Here are five holistic tips she suggests:
1. Use Breathing Techniques for Stress Relief: Morrow emphasizes the power of breathing exercises in reducing stress and relieving pain. She recommends a daily routine where you lie down on your back with your knees bent and feet flat. Place a pillow behind your head for comfort and relaxation. Put one hand on your sternum and the other below your rib cage, near your diaphragm. Practice belly breathing by taking slow and controlled breaths, focusing on raising your belly more than your chest.
2. Stay Active: Morrow asserts that most pain flare-ups require rest but not complete immobilization. This is especially true for lower back pain. Engaging in gentle movements like walking or rocking your hips from side to side can help alleviate lower back pain. Additionally, any form of exercise, regardless of intensity or duration, can increase pain tolerance, as revealed by a recent study.
3. Stay Hydrated: Dehydration can exacerbate head pain, joint pain, and inflammation. Morrow explains that being dehydrated affects all the tissue in your body, including muscles and joints. It can even lead to headaches. To combat this, she advises reaching for a glass of water instead of another cup of coffee.
4. Incorporate Simple Stretches: For individuals who spend a lot of time sitting at a desk and experience upper back and neck pain, Morrow suggests doing upper back stretches multiple times a week. An example of such a stretch involves sitting in a chair with a back that reaches around your shoulder blades. Place your hands behind your head, open your elbows, and gently lean back to feel the stretch across your chest and upper back.
5. Maintain a Positive Outlook: Morrow reminds individuals experiencing flare-ups of low back or knee pain that it is normal to think something is severely wrong or that they are “broken.” However, she encourages a positive mindset, acknowledging the amazing resilience of the human body. While immediate recovery may not be possible, it is essential to appreciate one’s body and the strength it possesses.
For more articles on health and wellness, visit Fox News Digital’s “Be Well” series. Melissa Rudy, health editor and member of the lifestyle team at Fox News Digital, contributed to this piece.
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