By Samantha Traylor, DC, FIAMA, chiropractor and acupuncturist with Lumin SpineCARE
Exercise such as jogging or running is good for wellness.
The purpose of pain management is to help people improve their quality of life – to become more functional by minimizing their pain and medication dependence and enabling them to get back to the things they enjoy doing. Pain management can incorporate a wide variety of treatment options: medications management, chiropractic services, acupuncture, physical therapy, lifestyle counseling, massage, and even interventional procedures such as epidural or spinal injections that reduce pain, inflammation and irritation.
One thing people can do at home to start managing their pain is to make small changes in their routines. Although the changes are small, they can make a tremendous difference. The first step is to practice proper body mechanics. This includes maintaining good posture as often as possible (no slouching!), pushing heavy objects across the floor instead of pulling or lifting them, stretching before exercising or other strenuous activities, and not twisting the back or neck when lifting or pushing things – like taking groceries out of the car or even carrying a laptop or briefcase.
Also, never bend at the hips, particularly if you’re picking up something. This is true regardless of the weight of the object. It can be as light as a pencil or as heavy as a toddler. When picking up objects, children or pets, always use a wide-base stance and squat. Anything that’s too heavy to be picked up from this position is likely to cause back pain/injury. In these cases, it’s better to ask for help than to risk it.
Another significant factor is to modify sleeping habits. Get a good eight hours of sleep, if at all possible. The human body is designed to repair itself during sleep, which includes eliminating pain points. Also, you may need to adjust your sleeping position. People who sleep on their sides should try putting a pillow between their knees and ankles to relieve pressure. This can alleviate pain in the back, neck and connected areas. People who sleep on their backs should try putting a pillow under their knees to keep them propped up. Using a pillow like this will help preserve the curve in the lower back and help eliminate pain.
In either position, look for a pillow thick enough to keep the neck straight and even, so that it’s not pushed too far to the side or too far forward. This will help reduce pain and stiffness in the neck and upper back. Getting regular chiropractic adjustments also can help with this. It will keep joints mobile, can reduce pain and inflammation, and may improve the nervous system.
In addition, avoid cigarettes and other smoking implements. Smoking can restrict blood flow to vital tissues, depriving them of oxygen and important nutrients, which decreases the body’s natural ability to heal. Also, smoking can decrease calcium absorption in the bone, which weakens it and can contribute to osteoporosis.
Finally, add regular exercise to your routine, if you haven’t already. Exercising is a great way to strengthen bones and muscles, which can help with ongoing pain management and improve your overall wellbeing. But be careful not to overdo it, especially in the beginning. When in doubt about where to start or how much is too much, ask a healthcare provider or personal trainer. Also, consider asking a friend to join in – it’s a great motivator and more fun than working out alone.
Establish a regular routine. Start small with light weight lifting and cardiovascular exercise and gradually increase the program. Cardiovascular exercises are key; they help get your heart pumping and your endorphins (natural pain-killers) flowing.
Dr. Samantha Traylor of Lumin SpineCARE
Samantha Traylor, DC, FIAMA
Dr. Samantha Traylor is a chiropractor and acupuncturist with Lumin SpineCARE™. She is licensed in Texas and certified with the National Board of Chiropractic Examiners and the International Academy of Medical Acupuncture. Her specialization includes the evaluation, treatment and rehabilitation of the neuromuscular and skeletal systems; and her focus is on the spine, the upper and lower extremities, and muscles and other soft tissue. Dr. Traylor is a graduate of Parker College of Chiropractic, where she earned her bachelor’s degree in health and wellness and her Doctorate of Chiropractic. She also attended Murray State University in Western Kentucky, where she earned a bachelor’s degree in animal and equine science.
Lumin SpineCARE™ is a nationally acclaimed, comprehensive spine center dedicated to providing the most effective answers to back and neck problems. Lumin SpineCARE has 10 locations throughout the Dallas-Fort Worth area and is an affiliate of Lumin Health™ in Irving, Texas. For more information, visit www.spinecaredfw.com or www.luminhealth.com.