Estimated read time: 3-4 minutes
If you’ve taken the advice of your neighbor, friend, cousin or family member, chances are good that you’ve tried essential oils to heal some sort of ailment. If you live with chronic back or neck pain, you know how desperate you can be to try just about anything for relief.
When the essential oils don’t work to alleviate or cure your pain, Dr. Greg Condie recommends a few other home remedies to help out with that irritating pain. Here are several things you can do now to relieve back and neck pain.
Move more
It’s no secret that exercise helps to reduce stress. What you might not know, however, is that exercise is also commonly used to treat chronic pain. That’s because getting those exercise minutes in boosts your overall health. According to Healthline, exercise decreases inflammation, increases mobility and decreases overall pain levels.
Of course, exercise also naturally reduces stress if that is the underlying cause of your pain. If you’re looking to incorporate more exercise into your life, start with a daily 20- to 30-minute walk outside.
Start (or honor) your practice
It might feel trendy, but yoga isn’t just for hippies and Instagram influencers. In fact, the practice is incredibly effective in treating back pain and neck pain. According to Harvard Medical School, a weekly yoga class increases mobility in people with chronic low back pain more than standard medical care for the condition.
Stretch, stretch, stretch
Pain caused by stress is often due to tight, tense muscles – that’s why it’s important to stretch those muscles out. Incorporating a daily stretching routine can help you relieve neck and back pain naturally.
Of course, if your pain isn’t caused by stress, gentle stretching can also work wonders. Just make sure you’re stretching the right muscles the right way—talking with a pain doctor can give you more guidance on how to safely stretch an injured or painful area.
Give yourself 10 to 20 minutes each day to stretch and relax. If you’re unsure where to start, Healthline outlines several stretches aimed at reducing stress-related tension in the neck and shoulders. These include basic neck stretches and releases, a deep child’s pose, cat-cow stretches and more. Try these stretches by yourself or as part of your daily exercise routine.
Practice mindfulness
While your back and neck pain might feel like an exclusively physical condition, it’s not. Not only does your stress contribute to your pain, but your pain in turn also causes additional stress, creating a vicious cycle.
Take time every day to practice mindfulness and meditation. Relax in a hot bath or sit quietly in nature while you clear your mind and focus on your breath. Don’t be frustrated if mindfulness doesn’t come naturally to you; the more you train your mind in meditation, the more you’ll reap its benefits.
Talk to a professional
Neck and back pain can be a debilitating condition – one you shouldn’t have to face alone. So if you can’t seem to find relief, it’s probably time to talk to a medical professional. Aspen Pain and Spine in Murray is passionate about helping people live their fullest, most pain-free lives.
dr Gregory Condie uses cutting-edge techniques and technologies to treat chronic pain, from epidural spine injections to spinal cord stimulation to radio frequency ablation, nerve blocks and pain medications. For more information, visit Aspen Orthopedic Pain and Spine or call 801-224-8800.
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