It can be frustrating to be in pain for so long, especially when you’ve tried working with other people and programs before. It’s ok to lose a little patience with the process. Pain itself is a way to protect ourselves, but when it affects our ability to spend time with family, friends, and activities that we love, then it can have a huge impact on our lives. We need to be able to see some changes fast, no matter how large or small. Which is why I wanted to share with you 5 quick tips that can help you manage the pain right now!
- Brace at the core. A simple thing you can do is think about growling, like a deep growl. You may have noticed that your abs tensed up a bit. Creating some extra abdominal tension can provide a great support structure for your back, and may relieve some tightness in the rest of your body. Here’s a video descriptor on how to do it, it’s a sample from our Sciatica Protocol!
- Get those hips moving. Often times, if we don’t use our hips enough, the back has to take on the majority of the work. As a result, too much motion at the spine can cause some irritation. You can do something as simple as marching, keeping in mind that your hip crease should be more prominent as you lift your leg up. This is the prime axis of rotation so that you can avoid extraneous movements at the spine.
- Breathe. When we are in pain, it can be really easy to chest breathe. But that results in us losing tension in our midline (abs and core), and that loss of tension needs to be made up somewhere. As a result, our lower back can get tight, and it can increase the likelihood of sciatic nerve irritation
- Move. It gets really easy to just stay still and lay down. Being sedentary could have been a cause of the pain in the first place. Move around, go for a walk even for 10 minutes. This will keep your joints loose and provide a great stress relief.
- If there any positions that feel good, assume that position. This is your body telling you that it needs a change. Often that change is shown in how your body reacts to various different positions. Doing the activities that make you feel better will increase your pain threshold, increase your flexibility, and reduce your pain.
These are some quick actionable steps that you can take to help with your pain.
If you want to get started on a plan to help with relief, then the Sciatica Protocol can be helpful for you. Harness the power of a knowledgeable clinician through your phone. No waiting in lines, and you will receive a customized stretching/exercise program designed for you. You can check out the program here.
If you want to work with us directly, then book a free strategy call here.