4 Ways to Reduce Pain and Gain Energy

Aches and Pains

4 Ways to Reduce Pain and Gain Energy

Do you constantly find yourself feeling tired throughout the day? Sluggish? Achy? Fatigued? If so, this is probably your body’s way of telling you that something is off. Perhaps you sit too much during your commute or throughout the day, without getting up to stretch and exercise. Perhaps you’re eating too much inflammatory food or not drinking enough water. Whatever the case may be, if you are constantly feeling physically or mentally drained, it is a good idea to make some healthy changes.

Below you’ll find four quick ways to reduce any aches and pains your body may be feeling, and gain more energy in the process. There are multiple ways to integrate these tips into your life, and if you’d like more in-depth assistance, contact NRG Athletes Therapy Fitness today!

1. Create a treatment plan with a physiotherapist.

Physiotherapy may feel difficult when you are in pain or fatigued, but it could be essential in providing relief and helping to gain more energy. A physiotherapist is trained in helping you move safely and regain function, and treatments have proven successful for relieving all chronic musculoskeletal and neuropathic types of pain. If you have become weaker due to lack of movement, a physiotherapist will also help in strengthening weak muscles.

Some common pain relief methods that physiotherapists provide include:

  • Manual therapy using hands and tools on soft tissue
  • Ice and heat therapies
  • Massage
  • Joint and bone manipulation
  • Movement therapy and exercise
  • Microcurrent stimulation
  • Aquatic therapy
  • Cold laser therapy

2. Modify your diet.

Did you know 8 out of 10 people experience frequent back pain? In fact, chronic back pain affects roughly 116 million adults in the United States. For many of those people, the cause of their back pain is a direct result of their diet. The foods we eat can trigger inflammation, which can cause pain.

If your diet is causing your back pain, it could be beneficial to modify some aspects of it. While you do not necessarily have to reduce your food intake, you may want to shift around what you are eating. Below is a list of foods that may help you feel more energized if you choose to incorporate them into your regular diet:

  • Foods that are high in fiber. According to the Arthritis Foundation, adding fiber will reduce inflammation in many cases. Fusing a high-fiber diet with more healthy monounsaturated and polyunsaturated fats can lead to pain relief and reduced weight.
  • Ginger. Ginger is universally known for the magic it has on stomach aches, but most people don’t know that it is a natural anti-inflammatory! It acts as a natural aspirin impersonator, reducing inflammation and providing relief.
  • Cherries. There are compounds in cherries called “anthocyanins” that reduce pain in two ways: inhibiting pain enzymes and blocking inflammation.
  • Turmeric. Tumeric is a curry spice that is packed with curcumin, a natural pain reliever and inflammation reducer that has been used to treat pain for ages.

3. Make an effort to exercise.

Exercising isn’t always easy, especially if you are exhausted or in pain. Finding the strength and energy to exercise can prove challenging when all you want to do is curl up in a ball and sleep. However, physical activity is crucial to your well-being, especially if you live a sedentary lifestyle. Make an effort to walk for at least 30 minutes each day, or sprinkle in short, intense workouts several times a week. Whatever you may choose to do, allow your body enough time to recover between exercise sessions, in order to notice maximized benefits.

4. Adjust your workstation.

Depending on how your desk is set up, it could be aggravating your pain and draining your energy – not to mention the possibility of causing postural imbalances. When you set up a workstation, it is important to keep this 4-step ergonomic checklist in mind:

  1. Make sure that your chair is at a height where your feet can remain comfortably flat on the ground. Both your upper and lower back should be supported by your desk chair, and your armrests should be at a height where your shoulders can rest relaxed.
  2. Your keyboard should remain directly in front of your body at all times. This allows your elbows to open at a 100-degree angle and your shoulders to relax.
  3. Position the top of your monitor so it is approximately 2-3 inches above your seated eye level.
  4. Approximately every 20 minutes, make sure you take 1-2 minute stretch breaks to loosen up muscles and enhance circulation.

If you are still in pain despite these tips, contact NRG Athletes Therapy Fitness today. One of our dedicated physiotherapists will provide you with the resources you need to gain more energy and live a pain-free life.

5 Quick Tips for Less Pain and More Energy

Millions of individuals live with varying degrees of pain while also experiencing limited amounts of energy. There are several quick and effective ways you can increase your energy levels while reducing pain. Incorporating physiotherapy into your regular routine is one way to limit pain. Call NRG Athletes Therapy Fitness for more information regarding the use of physiotherapy for pain relief.

  1. Change Your Diet

What you eat can have an enormous impact on how much pain you experience and the amount of energy you have throughout the day. There are several foods that can help reduce pain and inflammation while also raising energy levels.

  • Cherries – Eating cherries is a delicious way to increase antioxidant levels, which can reduce inflammation and inhibit pain.
  • Ginger – The ginger plant, which is often used as a spice, can help reduce migraine pain, muscle achiness and nausea.
  • Salmon – This wonder food provides omega-3 fatty acids that aid in reducing neck, back and joint pain.
  • Hot Peppers – Even a half-teaspoon of powdered pepper each day may help reduce arthritis pain.
  1. Check Your Mattress

You spend approximately one-third of your time sleeping. This means the quality of your mattress can affect how you feel during your waking hours. While it used to be believed that a firm mattress was usually better for those suffering from most types of pain, you’re now recommended to choose a mattress according to your sleep style.

  • Firm Mattress – Those who sleep on their back may feel better with a medium to firm mattress.
  • Soft Mattress – Side sleepers generally will want to try a softer mattress.
  • Memory Foam – Individuals who tend to toss and turn and sleep in a variety of positions should try a memory foam mattress.
  1. Boost Natural Endorphins

Exercise can release endorphins, which are feel-good chemicals in the body that can naturally reduce pain. It may seem more difficult to exercise while experiencing achy joints and muscles, but even a moderate amount of physical activity can help you feel better long after your workout is over. Other ways to naturally release endorphins include listening to your favorite music, eating chocolate and smelling the soothing scent of lavender.

  1. Reduce Stress

Stress can contribute to both emotional anxiety as well as physical pain. You need to have several quick stress-busters in your bag of tricks to reduce anxiety whenever it pops up. A warm bath is a quick way to instantly soothe aching muscles and joints while calming your nerves. Even simple breathing techniques can limit pain and energize your body. Take two or three deep breaths, and then slowly release them. Always make sure to breathe through your nose to get the most benefits.

  1. Visit a Physical Therapist

Physiotherapy can do wonders for addressing pain and limited energy. A trained physiotherapist can offer several types of methods to not only provide pain relief for symptoms but to treat the source of your pain. Some of the specific treatments a therapist might use include the following:

  • Heat or Cold Therapy – Heat can warm tendons and muscles so they move easier. Ice can reduce inflammation.
  • Massage Therapy – A physiotherapist can massage and manipulate specific joints and muscles to reduce pain.
  • Aquatic Therapy – Water can stimulate nerves and provide resistance for exercise and strength training.
  • Ultrasound – Ultrasound produces sound waves that can assist in blocking pain signals to the brain.

Incorporating these tips into your daily routine can help reduce the amount of pain you’re experiencing while providing an energy boost. Contact NRG Athletes Physiotherapy Winnipeg, CA to find out how physiotherapy can be part of helping you enjoy a pain-free life!

Feeling Stiff and Achy? Physiotherapy Can Help!

Everyone wakes up feeling some pain in their joints or muscles from time to time. But if you find yourself consistently waking up stiff and achy, it might be time for pain-relief work with a physiotherapist. Aching or stiff joints may be a minor problem that is easily remedied; in other cases, your doctor may have diagnosed a condition or ailment that will benefit from physiotherapy. We’ve worked with a wide range of patients who struggle with aches and pains, and NRG Athletes Therapy Fitness Winnipeg, CA would be happy to work with you to help you enjoy a better quality of life as well!

Why Am I Stiff and Achy When I Wake Up?

Joint tissues become irritated throughout the day and by the evening, when your mind is tired, you might not even notice it. When you fall asleep and remain mostly immobile overnight, that allows the inflammation to grow thicker and irritate the joints even more. The result is that when you wake up in the morning, your joints are stiff and achy. After you start moving around, the inflammation becomes more liquid-like and the pain will lessen. One common remedy for this, which your physiotherapist is likely to recommend, is that you stay properly hydrated throughout the day. Staying hydrated allows your body’s tissues to function at their normal pace, whereas dehydration slows down your chemical processes.

More Serious Medical Conditions

If your doctor has diagnosed you with a more serious medical condition that impacts your joints and tissues, physiotherapy can probably help. Here are some of the most common ailments that can be relieved with the guidance of a physiotherapist:

  • Rheumatoid arthritis.
  • Osteoarthritis.
  • Lupus.
  • Bursitis.
  • Gout.
  • Bone cancer.

All of these conditions can cause aching, stiffness and joint pain. A physiotherapist will work with you to help you try to achieve a greater range of motion with affected limbs or joints, and to relieve the pain so you can enjoy a better quality of life.

Tips for Stiff and Aching Joints

Your physiotherapy regimen will largely depend on your specific symptoms or diagnosis. However, there are a lot of common recommendations that work hand-in-hand with physiotherapy. Here are some tips that your physiotherapist will likely share with you on your journey to wellness.

  • Get Good Sleep. Getting enough sleep at night creates a circular benefit with physiotherapy exercises. When you get enough sleep, it increases your ability to effectively exercise. When you exercise regularly, it helps you to get better sleep. Better sleep habits and physical exercise are a powerful “one-two punch” for keeping aches and stiffness away.
  • Use Better Posture. If your work requires you to sit at a desk for long hours, or if you stay sedentary for long periods every day, try to get up every half hour for some light stretches. Move around to keep your circulation going, which helps to relieve joint pain. Proper posture when sitting or standing will help your joints to function properly. When we use bad posture, it puts strain on areas of the body that weren’t meant to be stressed.
  • Improve Your Diet. Be sure to consume lots of brightly colored fruits and vegetables. These healthy foods have more antioxidants and vitamins, which fight off the inflammation that can lead to joint pain. A better diet also helps you to get better sleep and helps your body receive more benefit from exercise.

Physiotherapy Exercises

You don’t have to be a bodybuilder or an Olympic-class athlete to work with a physiotherapist. Most of the exercises and stretches that your physiotherapist will recommend are simple to perform and don’t require any special equipment — and most of our patients are just regular people (not super athletes).

Contact NRG Athletes Physiotherapy Winnipeg, CA today to schedule a consultation on how physiotherapy can help you relieve those aches and pains!

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