Shutdowns during the COVID 19 pandemic have kept many people from going to gyms and health-related appointments.
Sadly, common pain issues like back and knee pain that most people experience have not gone away. Though lockdowns are easing, in-home remedies that provide relief will always be helpful.
Here are a few simple ways to address common pain issues at home:
If your back hurts, health experts say that resting and avoiding exercise can make it worse. Exercise stimulates and strengthens muscles, which relieves pain.
But whether it’s weightlifting, aerobics, isometrics, or something else, make sure to start slow and practice good technique. Lifting too much weight, working out too hard, and running too far can cause injuries and more pain. If a specific exercise or movement caused injury and or pain, avoid it until the pain goes away.
Do Some Yoga
Stretching out and strengthening the body with Yoga is another great way to lessen back and knee pain. Yoga dates to ancient times as a practice intended to increase peace of mind by concentrating and by stretching and strengthening the entire body.
Though in-person yoga classes with instructors are great, there are countless live and recorded expert-led Yoga sessions on YouTube. You can jump right into a video series at any skill level.
And yoga is simple. All you need to start doing yoga is a soft surface such as a yoga mat, rubber gym flooring, or even soft carpet or towels.
Apply Heat and Cold
Cold packs or ice packs can provide immediate relief for muscle pain by decreasing inflammation and numbing irritated nerves. When inflammation subsides and pain continues, heat compresses, hot showers, and baths can bring relief.
Be Careful How You Sit
Back pain is a common work-related disability.
For many people, sitting in front of computer screens for hours without a flexible, high back office chair becomes painful in a hurry. A lot of this pain can be avoided by taking a few minutes to create a healthier, more comfortable setup.
- If you are using a kitchen, dining room, or folding chair, support your lower back with pillows.
- Staying in an erect, 90-degree sitting position can strain the lower back, causing pain. To relieve the strain, switch to more relaxed positions. Try to maintain a minimum 110-degree lean and lean back further when you feel uncomfortable.
- Place your feet flat on the floor and try to keep feet level with the chair.
- Place your computer monitor about an arm’s length away from your face. Adjust monitor height so that the top is just below eye level. You can easily adjust monitor height by placing books underneath.