Belvidere Chiropractic Center Belvidere New Jersey Family Chiropractor Dr Jon Heins

Simple Exercises to Help Reduce Joint and Spinal Pain at Home

Simple Exercises to Help Reduce Joint and Spinal Pain at HomeThis is a guest post by: Premier Pain Solution, a group of expert chiropractors based in Phoenix, Arizona, who provide pain management treatment for those suffering from neck, knee and back pain, whiplash, spinal stenosis, fibromyalgia, herniated disks, shoulder and sciatic nerve pain, sports injuries, and arm and leg numbness. Please visit them at for more information about their physical rehabilitation, spinal decompression therapy, stimulation, injections, massage therapy and chiropractic care treatment programs.

For those unfortunate enough to suffer from the constant pain and irritation of severe arthritis pain and stiffness, regular exercise is crucial. It increases both strength and flexibility, as well as reducing lower back and joint pain. Decades ago, bed rest was generally regarded as the most successful solution for chronic back pain conditions. However, recent scientific studies have discovered that people who actively exercise and try to stay as flexible as possible will be able to manage their pain much better than those who are instead consigned to bed rest and do not exercise.

Exercise increases your pain threshold, amplifies the muscles around the joints, maintains bone strength, helps to control your weight, and can aid with combat fatigue. As we all grow older, our spinal canal can become constricted (due to arthritis or other conditions) and, if it gets too tight, spinal stenosis can cause serious back pain in old age. Lower back pain is a common problem that can affect virtually everyone at some point in their life. This is usually due to either a Lumbar muscle strain, or a ruptured/herniated disc, and can lead to numerous painful and sleepless nights.

There are many safe exercises that you can do at home if you suffer from incessant back and joint pain. One method to alleviate pain is to do squats. The more developed your squatting technique, the more you increase the ability to perform basic everyday actions like going up and down stairs. Small amounts of weight training can also build the muscles that support your joints. By means of small hand weights (or even a bag of sugar), lift them 15 times in measured succession (making sure that you keep your posture straight). Pilates and yoga are also fantastic ways to help minimize joint aches and pains.

Tai chi incorporates slow, calming movements that can help with joint pain, and improve flexibility and balance. Eating certain foods can help you deal with the pain of arthritis. Garlic, carrots and citrus fruits such as oranges, lemons, limes, grapefruit and tangerines are all rich in vitamin C and help to minimize joint swelling. Many arthritis sufferers swear by the act of drinking two glasses of milk every day with an added pinch of turmeric. Range-of-motion exercises, such as rolling your shoulders back and forward on a daily basis, are also a superb idea.

Many people who work in an office environment at a workstation for long periods of time tend to have bad posture, because their desk and chair are not ergonomically optimized. If you sit in a bad position where your body slouches day after day, the result will be a hugely uncomfortably problem in the future. The correct ergonomic body position involves switching between an upright and a reclining seated position, because sitting in the same position all the time is not good for you. For every hour that you work, have a five minute break and take a short walk.

One idea is to lie down on your back on a mat, rug or carpeted floor. Elevate your legs slowly until they are resting on a couch or ottoman, ensuring that your heels and the backs of the knees are well supported. Doing this mirrors your natural sitting position on a chair, but in an entirely different position where any pressure on your spine will shift. Another simple yet helpful stretch exercise is to lie on your back and slowly hug your knees to your chest (known as “The Happy Baby” pose in yoga). You can also reduce chronic lower back pain, knee pain and joint pain through gentle cardiovascular exercise, such as aqua-aerobics or swimming.

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