Pain can hit your body when you least expect it. When it does, your first reaction may be to rest and take it easy. While your body does need time to recharge, there may be another solution—exercise.
It’s probably surprising to hear, but exercise can be quite an effective way to relieve your discomfort. Keep reading to find out what exercises you can do for at-home pain relief.
How Can Exercise Help With Pain Relief?
It might seem counterintuitive, but exercise can help with pain relief. In fact, several studies have shown that movement can be the best medicine for your body’s pain. While you should always consult with a doctor before attempting at-home pain relief, exercise can help in various ways:
- Strengthens your muscles and joints
- Reduces inflammation
- Stimulates the body’s blood flow
- Helps to maintain a healthy body weight
Relieve Your Pain at Home With These 5 Exercises
1. The Bridge
Doing the bridge can strengthen your core, back, hamstrings, and glutes. Strengthening these muscle groups can help take pressure off your back, relieving the pain you’ve been feeling in that area.
To do a bridge, follow these simple steps:
- Lay flat on your back, bend your knees, and ground your feet shoulder-width apart.
- Tighten your glute muscles together while lifting your hips off the ground. Your body should form a straight line from your knees to your shoulders.
- Hold this position for 2 to 10 seconds, then slowly release back to the floor.
- Repeat 5 times and steadily work your way to 30 reps.
2. Knee-To-Chest Stretch
This exercise is designed to stretch out your hips and lower back in order to create more space for your spinal nerves. Doing this exercise regularly can help relieve back pain, specifically in the lower region.
To do this stretch properly, perform the following steps:
- Lay flat on your back, knees bent, with your feet on the floor.
- Pull one of your knees up to your chest using both hands.
- Squeeze your abdominal muscles while pressing your spine to the ground.
- Hold this stretch for 5 seconds, then slowly release your leg back to the floor.
- Do the same stretch for the opposite leg, then repeat 2 to 3 times on each leg.
3. Chair Squats
If you’re looking for a way to relieve your lower back pain, you can try doing chair squats at home. These squats can strengthen your glutes, hamstrings, and abdominal muscles, helping you to support your back better.
To do a chair squat, you should:
- Find an open area in front of a chair or couch.
- Bend your knees in a slow and controlled manner, then lower your body until you reach slightly above the chair.
- Hold this position for 5 seconds, then slowly return to a standing position.
- Repeat 10 times, working your way up to 3 sets.
4. Straight Leg Raises
Straight leg raises can strengthen the muscle group in the front of your thigh, known as the quadriceps. Doing straight leg raises can relieve knee pain when done correctly and consistently.
To do straight leg raises, follow these steps:
- Lay flat on the floor and put your elbows directly beneath your shoulders.
- Keep one leg straight on the floor, and the other leg bent at the knee.
- Raise the straight leg 6 to 10 inches off the floor while tightening your thigh muscle.
- Hold this position for 5 seconds, then slowly return your straight leg back to the floor.
- Repeat this motion 10 times, then switch to the other leg and repeat 10 times.
5. Shoulder Rolls
Poor posture can lead to tightness in your neck and upper back, which ultimately becomes uncomfortable and even painful. Shoulder rolls can correct poor posture and release tension in your neck and upper back.
To do a shoulder roll, complete these steps:
- Find a comfortable position, either standing or sitting.
- Take a deep breath and relax your arms.
- Lift your shoulders up and back in a smooth, rolling motion.
- Repeat 5 to 10 times, going as slowly as you’d like.
Relieve Your Pain at Home With Exercises From 512 Pain Management
Exercising to relieve your pain may seem illogical, but you may find great success by trying these moves at home. When done correctly, these exercises can strengthen different muscles in your body, relieving pressure and reducing your pain.
If you have questions about different pain management exercises to try at home, contact our pain specialists at 512 Pain Management today to schedule a consultation.