Managing Pain Symptoms While in Quarantine
We can all agree that the COVID-19 pandemic has thrown us all for a loop…the typical day we are accustom to probably looks very different lately. A lot of people are working from home which could mean sitting at a different desk with a different desk chair, sitting on the couch, or maybe sitting outside in a lounge chair. These positions change the stresses placed on the body especially if the position remains the same for hours on end. On top of positional changes, many of us are unable to continue with our normal workout routines. With gyms being closed, exercise may now be done in a more creative fashion and for some, not as consistent as we are used to or would like to be. These circumstances along with many other factors can create an increase in bodily pain. Luckily, there are many at home corrective exercises and stretches that can be performed to help negate these issues! Below are examples of exercises and stretches to relieve pain associated with the low back, hips, shoulders, and neck.
In general, if you are experiencing pain, one of the very best things you can do is get up and go for a walk! Research shows that standing and/or walking puts the least amount of stress on the intervertebral discs. The discs themselves tend to become dehydrated throughout the day, therefore becoming “flatter”. This creates more pressure and pain on the vertebrae themselves as well as an increase in pressure on the nerve roots and spinal cord. Walking will allow less pressure on each joint and decrease pain throughout the day. Not to mention, getting outside for a walk in nature helps to relieve stress and provide a more positive mood!
Along with walking, you can try the following exercises:
To perform the Hip Bridge, push down with heels into the ground and lift hips up towards the ceiling. Be sure to to hold the bridge position for 3-5 seconds before returning to the ground. Repeat this movement 10-15 times for 2-3 sets.
To perform the Dead Bug exercise, the goal is to keep the low back pushed into the ground throughout the entire movement. Keep core tight while performing the dead bug SLOWLY with control. Alternate opposite arm and leg and apply moderate pressure with the hand on the knee that is bent. Repeat this movement 10 times for 2 sets.
To perform the Doorway Stretch, place one forearm on a door frame at 90 degrees. While relaxing the neck and shoulder, step forward with one foot to feel a stretch in the front of the chest and shoulder. Hold the stretch for AT LEAST 30 seconds. Repeat 2-3 times and perform on each arm.
To perform the Lateral Neck Stretch, place one hand on the opposite side of the head. Gently, pull head towards one side while keeping the opposite shoulder down. Hold the stretch for AT LEAST 30 seconds. Repeat 2-3 times and perform on both sides.
To perform the Supine Pigeon Pose, lay with low back and neck relaxed on the ground. Bend one knee, cross the opposite ankle over top of the bent knee, and pull both legs up towards you. Reach through the legs with both hands and grab behind the knee to pull towards you for a deeper stretch. Hold the stretch for AT LEAST 30 seconds. Repeat 2-3 times and perform on both sides.