Movement

5 Simple Moves To Ease Pain

Pain can be distracting, to the extent that it affects your lifestyle and what you do. If you’re dealing with pain in the neck, back or other areas, try these simple moves to find instant relief.

By URLife Team

08 Sep 2023

Physical therapy is a therapeutic approach often tailored for individuals both before and after surgical procedures, aiming to aid in the recovery of mobility and function while fostering the healing process and alleviating discomfort. This form of treatment is beneficial for individuals of various age groups dealing with medical conditions, ailments, or injuries that hinder their ability to perform daily activities. Moreover, it plays a crucial role in promoting proactive and health-conscious lifestyle adjustments to enhance overall well-being.

But you don’t need to have a surgery or an existing injury to take up physiotherapyIncorporating daily stretches and strength-building exercises can significantly contribute to relieving tense muscles, reducing discomfort, and improving your overall sense of well-being.

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What happens when we sit at a desk all day?

When we sit at a desk all day, our bodies undergo a series of changes, some of which can have negative consequences for our health.

Sitting for extended periods can cause our muscles, especially in the back and legs, to become stiff and weak. The hip flexors and hamstrings can shorten, leading to reduced flexibility and limited range of motion. It often results in poor posture.

Slouching or hunching over a desk can put excessive pressure on the spine, leading to musculoskeletal issues and back pain. Besides, it can impede blood circulation, especially in the legs and feet. This can increase the risk of blood clots and swelling in the lower extremities.

To reduce these negative effects, it's important to incorporate regular breaks for movement and stretching during the workday, maintain proper ergonomic workstation setups, and engage in regular physical activity outside of work. A combination of sitting less, moving more, and maintaining a healthy lifestyle can help counteract the adverse consequences of prolonged sitting on our bodies.

5 Simple Moves To Ease Pain

You may end up experiencing pain or discomfort in areas such as the neck, lower back, and hips as a result of your lifestyle. However, beyond merely being uncomfortable, this pain can impede our capacity to perform regular daily activities and, in certain instances, even lead to more severe injuries.

Using a ball can provide immediate relief from muscle tension and stress. It's a fast way to alleviate tension and stress. For optimal results, begin with the ball and then transition to traditional stretches. In terms of timing, allocate two minutes to work on a specific body part with the ball (such as rolling out the hamstrings), and then stand up and perform stretches for that area for 30 to 90 seconds.

Starting from the lower body and working upwards, here's a brief five-minute routine designed to address your specific pain points, effectively relieving tension and lowering the risk of injury.

1. Release Tight Hamstrings

Hamstrings tend to be a common problem area for many individuals, particularly if you are a runner or frequently navigate stairs. If you're dealing with tight hamstrings, the following routine can be highly effective for releasing and relieving that tension in your hamstrings.

Place the ball beneath your right thigh, targeting the hamstrings, and flex your right foot upward while keeping your heel directed toward the ground.
Gently sway your right leg from side to side. Repeat this on the left side.
You can adjust the ball's placement higher or lower under your leg to specifically target any tight areas.

2. Resolve Lower Back Pain

This exercise is highly beneficial for individuals who spend extended periods sitting. You can reposition the ball anywhere along the middle or lower portion of the spine, making sure to avoid direct contact with the bones.

Position the ball in the centre of your lower back, taking care to avoid direct contact with the spine.
Concentrate on the two muscles that run alongside the spine. Secure the ball between the back of your seat and your lower back.
Apply gentle pressure by leaning back into the ball and use it to massage and release tension in the muscles along the sides of the spine.

3. Relieve Neck Pain

Whether you’ve finished a long day in the office or you’re tight after sport, here’s an easy spiky ball technique to loosen up your neck.

To relieve tension in the neck area, follow these steps:

Position the ball beneath your neck, precisely between the base of your skull and the bottom of your neck. Raise your hands and rest them on your head to allow your head to fully relax.
Begin by gently rolling the ball up and down along the area, moving from the base to the top of your neck. To target the muscles on the sides of your neck, introduce side-to-side motions with the ball.
Experiment with different rolling motions to discover the technique that provides the most relief and comfort for you.

4. Reduce Calf Discomfort

It's an excellent exercise for individuals who spend a lot of time on their feet or those looking to improve calf flexibility and reduce discomfort. The standing calf stretch is a simple exercise that helps to stretch and relieve tension in the calf muscles.

Here's how to do it:

Stand facing the wall or surface with your feet hip-width apart. Step one foot back about one to two feet and keep it flat on the ground. Keep your front knee bent slightly and your back leg straight.
Place your hands on the wall or surface in front of you for support. Lean your hips forward toward the wall while keeping your back heel on the ground. You should feel a stretch in your calf muscle of the back leg.
Hold this stretch for 20-30 seconds while breathing deeply. Repeat the stretch on the other leg by switching your front and back legs.

5. Enhance Lower Body Flexibility

The standing glute release is beneficial for individuals who experience tightness in their glutes, which can result from prolonged sitting, standing, or physical activity. It can help improve hip mobility and reduce discomfort in the gluteal region.

Stand with your feet hip-width apart and your knees slightly bent for balance. Cross your right ankle over your left knee, creating a figure-four shape with your legs.
Slowly bend your left knee and hinge at your hips, as if you were sitting back into a chair. Keep your chest up and your weight in your left heel.
Hold the stretch for 20-30 seconds, focusing on relaxing into the stretch and taking deep breaths. Repeat the stretch for the left glute, again holding for 20-30 seconds.

Everyone's body and pain experience are unique, and what works for one person may not work for another. If you are dealing with various types of bodily pain and are seeking personalised guidance and treatment options, it's advisable to consult with a healthcare professional or a back specialist. They can provide a thorough assessment, offer tailored recommendations, and create a treatment plan that addresses your specific needs.

If you'd like to schedule an appointment with physiotherapist for a comprehensive evaluation and personalised care

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