When you’re in pain, the last thing you want to do is exercise. However, there are exercises that not only can manage pain, but relieve it. That doesn’t mean that if you have a pulled arm muscle you lift weights, but going for a walk can boost circulation and help improve healing. Active recovery is one way exercise can help reduce pain, boost healing and help prevent pain in the future.
Don’t take to the easy chair when your back hurts.
Back pain is one of the types of pain that responds well to exercise. Having the right type of exercise, however, is important. The type of exercise will depend on the location of the pain in your back. If you have mid-back or lower-back pain, doing mild stretches can help. Lay on your back on the floor with your knees bent and feet flat on the floor. Wrap your arms around one bent leg and stretch out the other. Pull the bent leg toward you. Return to starting position. You’ll feel a tugging of the muscles and often quick relief.
Stretch your arms out and twist.
Stretches for the back can help the upper, mid and lower back. Stand with feet slightly apart and arms out straight. First make small circles with your hands and increase the size. Next, twist your upper body first to one side, then the other, while keeping your feet stationary. Roll your head from side to side to relieve pain in the neck. Doing wall squats can also help back pain.
Do your legs feel achy, work it out with these exercises.
Leg pain comes from tight muscles, so to relieve that pain, you need to help those muscles relax. You need to make sure you work the muscles from all angles. First try some easy stretches. Stick your leg out straight and lift your foot so your toe is pointing upward, then to the side, to the front with toes pointed and then to the other side. Get on your hands and knees and do a hip flexor stretch, like a standing lunge or seated butterfly stretch.
- Do a bridge. Lay on your back with your arms to your sides, knees bent and feet flat on the floor. Lift your hips, keeping your shoulders on the floor. This exercise can release pain in the legs and back.
- If you have pain in your shoulders, relieve that pain by lifting your elbow and pulling it across your chest without twisting your body. Hold as you feel shoulder tension, then release and relax.
- Stand as you lift one of your arms up in the air with the other to your side. Bend your arm, reaching behind your head, attempting to touch the opposite ear. Grasp that arms elbow with your other hand and gently push. Hold for 30 seconds and repeat on the other side.
- If you’re at the keyboard or work with your hands, they can also create pain. The simplest exercise is to relax your hands and shake them. They should be limp as you shake and you’ll feel the tension drain from your hands.
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