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Pain Management Physiotherapy

MANAGING PAIN WITH MOVEMENTS

We are designed to move for survival and our wellbeing. Recent researchers have shown that regular movements act as a natural painkiller by releasing serotonin, dopamine, GABA, and endorphins. So if you or your loved one is in pain and looking for more substantial ways of managing it then read on.

What happens when we move?

FOR THE WHOLE BODY

Better general circulation

Easier lymphatic drainage so fewer chances of swelling of hands and feet.

Better muscular control and coordination.

Improved bone health.

Improved gut mobility so good appetite and easier bowel emptying.

Metabolic rate is improved so easier body weight control.

FOR THE HORMONES

Release of endorphins, dopamine, serotonin, and reduced secretion of cortisol ( stress hormone).

Reduction of free radicals and p substance so reduced pain and inflammation.

FOR BREATHING

Better diaphragmatic movement

Relaxed and even breathing

Parasympathetic activation

Lowers stress

Sample movement routine

In bed

Spinal twist– Lie on the back, arms by the side. Bend both the knees, drop them to one side and then another keeping the shoulders relaxed and on the bed. Repeat 3-5 times on each side.

 Belly breathing with arm raise-Lie on the back with the knees bent as much as possible. Breathe in through the nose and allow the belly to come out. Simultaneously interlace the fingers and take the arms upwards as much pain-free. Repeat 3 to 5 times.

 Pelvic Bridge

In-chair sitting

Seated figure of 4-Sit without back support and bend 1 knee such that that ankle is on the opposite knee in a figure of 4. Keep the chest up and hinge forward from the hip to a point where you feel the sensitivity in your butt region or the lower back. Stop at that point and breathe into that position for 3 to 5 breaths. Repeat it 3-5 times.

Seated cross leg stretch-Sit cross-legged as before. Gently pull one knee to the opposite shoulder, keeping both the sit bones in contact with the chair. Repeat as above.

In standing

Hip hinging -Stand with feet shoulder-width parallel. Keep the outer border of your feet parallel, keeping the heels out. Drop the knee caps. You will feel your glutes engaged. Keep the chest up and bend from the hips. Go to a where you feel a mild pull or stretch in the back of your thigh or even the low back. Stop, ease into it, and breathe. Repeat as above.

Hip hinging with knee bent-Repeat the same activity with your knees bent to 5 cms keeping the knee caps facing forward and parallel. Your weight must be on the heels. Repeat as above.

Hope these hacks help you to manage your pain and live pain free… Take care move more and better.

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