Working Through The Pain
Practice Yoga
Some people living with chronic pain learn how to ignore pain or overcome it by practicing yoga. The best part about Yoga is that you can go at your own pace. Yoga has been around for thousands of years, and Eastern Cultures are heavy practitioners. Over the past 100 years, it has become more mainstream. Historically there are several types of Yoga one can practice. Yoga is the practice of using your mind and body to focus on your breath, meditation, and movement. While practicing yoga, your mind is being taken away from your pain as you focus on your breathing. Yoga is different from most other exercise routines that require a great deal of physical output. With Yoga, you can go at your own pace. One of the most practiced forms of yoga is Hatha Yoga.
Breathing Techniques
While working through the pain, you can note that there are many different breathing techniques out there today, and many can be very effective if practiced regularly. The most popular method of breathing is diaphragmatic breathing.
Diaphragmatic breathing helps to strengthen your diaphragm. It’s also often referred to as abdominal breathing. You can practice this for two minutes, two times per day. Sit down in a position that’s comfortable and put one of your hands on your heart and chest. Put the other on your stomach. Inhale until you can. Once you feel your lungs fill up, exhale slowly through the mouth and count to four as you do it. You can repeat these steps several times for the best results. While dealing with intractable pain, you can also try alternate nostril breathing.
Meditation
Meditation has been around for centuries. Different types of stressors can accelerate debilitating pain. Meditation can calm your mind and, in turn, can calm down your nervous system, which is all about mind-body balance. There are many ways to practice meditation. There are guided and unguided meditation techniques.
If you choose guided meditation, you can simply download an app and hit play. The key is to do this uninterrupted and remember to be consistent. While practicing unguided meditation, sit in a chair and remove anything that may distract you. This is your time. Breathe in, hold your breath for four seconds and then breathe out for four seconds. Repeat this for at least 5 minutes per day. When you focus on counting your breath you won’t focus on your pain.
Eat a Healthy Diet
Many foods people eat can cause inflammation. A poor diet can potentially weaken your immune system and contribute to low-grade inflammation. Inflammation is known to cause discomfort and pain.
Scientific data shows that foods that are rich in antioxidants such as polyphenols can soothe symptoms of inflammation and can potentially help prevent these issues. You want to avoid high-fructose corn syrup, processed sugar, processed meat, white bread, white rice, and other foods high in refined carbohydrates. You will want to add foods such as tomatoes, salmon, carrots, pumpkin seeds, strawberries, broccoli, cilantro, kale, dark chocolate, wild blueberries, cranberries, kidney beans, and pecans, just to name a few.
Massage Therapy
Massage Therapy can be considered part of an overall wellness strategy and can let people living with chronic pain learn how to manage it.
Massage has been proven to reduce cortisol levels in the human body. Cortisol is a stress hormone produced when the body is in pain. It can help to deal with injuries and stressful situations. Many medical facilities offer it as a treatment along with standard treatment options.
Massages can increase immune function, help relaxation, reduce stress, and bring overall pain relief while easing muscle tension. It may also provide chronic pain therapy. There are different types of treatments when it comes to massage therapy. There is relaxation massage, hot stone, trigger point, reflexology, Swedish, deep tissue, and Thai massage, just to name a few.
Cold Plunge/Ice Bath Therapy
This is otherwise known as cold water immersion. The treatment is effective in combating inflammation, managing muscle soreness, and can help with swelling reduction.
The concept of cold therapy has just recently become a hot topic within the biohacking community. This form of therapy can assist with reducing inflammation. It can also help elevate your mood, increase white blood count, improve circulation, improve lung health, alleviate rheumatoid arthritis, maintain and balance the nervous system, and burn fat while regulating blood sugar levels.
To start receiving the benefits of this therapy, you will want to plunge into 55-60 degree water for a minimum of two minutes. Many choose to use their pools for this during colder months. In addition, many places across the United States offer these types of therapies on a monthly membership basis. While the temperature may sound intimidating, it’s imperative to take a few deep breaths before entering the cold water. You will want to enter on an exhale and set a timer prior.
Supplements
Supplements are often overlooked in wellness strategies. There is just about a supplement for every ailment on the market. The key is to understand which supplements are the best for your specific problem. Many people use supplements as a preventive type of maintenance. However, there are some great supplements when it comes to chronic pain therapy as well.
At the top of the list is curcumin. It is a compound found in the spice turmeric, commonly used in Indian cuisine and known for its bright yellow color. Curcumin may help decrease inflammation, heart disease, inflammatory bowel disease, cancer, and debilitating pain.Fish oil is another supplement that can assist with decreasing inflammation. Fish oil supplements contain omega-3 fatty acids, also vital for overall good health. Fish oil may reduce inflammation, helping you feel more comfortable over time. You can also throw in Ginger, which contains gingerol and zingerone, which may help reduce inflammation related to intractable pain.Resveratrol is another great supplement option. It is an antioxidant found in grapes, blueberries, and other fruits with purple skin. It’s also found in red wine, dark chocolate, and peanuts. Furthermore, Spirulina and Vitamin D can also assist with decreasing inflammation. Garlic is high in a compound called allicin, a potent anti-inflammatory agent that may also help strengthen the immune system.
Reach Out
If you have chronic or debilitating pain that you just cannot ignore anymore or if your pain consists, then it may be time to seek professional medical advice from a chronic pain doctor.
