Making Sense of Your pain
Pain is your body’s way of signaling that something isn’t functioning optimally. It can stem from muscles, joints, nerves, or long-term conditions, and each type of pain has unique characteristics and treatment approaches. Below, we’ll explore the types of pain, provide relatable examples, and suggest an exercise for each to help improve symptoms.
1. Muscle Pain
Example: You wake up with a sore upper back after packing and moving boxes in your garage the previous day.
Muscle pain often occurs from overuse, tension, or poor posture. It feels tight, stiff, or sore and can limit your range of motion.
Exercise to Improve Muscle Pain:
Child’s Pose Stretch: From a kneeling position, stretch your arms forward and shift to one side, lengthening the lower back and hips where the nerve travels.
2. Joint Pain
Example: Your back aches from standing for a long time at work on concrete in mostly one spot.
Joint pain often stems from overuse, arthritis, or imbalances that place excessive stress on the joint.
Exercise to Improve Joint Pain:
Cat-Cow Stretch: Start on all fours, arching your back as you breathe in (Cow) and rounding it as you breathe out (Cat). This movement relieves tension and promotes flexibility in your back muscles.
3. Nerve Pain
Example: You feel tingling or shooting pain down your leg after sitting for too long, likely from sciatica or a pinched nerve.
Nerve pain can be sharp, burning, or numb, often resulting from pressure or irritation along a nerve pathway.
Exercise to Improve Nerve Pain:
Sciatic Nerve Flossing: Sit on a chair, extend one leg, and flex your ankle as you tilt your head forward. Slowly alternate. This helps reduce nerve irritation.
4. Chronic Pain
Example: You’ve been dealing with persistent low back pain for months, making everyday activities difficult.
Chronic pain can last beyond the typical healing time and may result from unaddressed injuries, poor movement patterns, or systemic conditions.
Exercise to Improve Chronic Pain:
Glute Bridges: Lie on your back, push through your heels to lift your hips, and slowly lower. This strengthens the posterior chain to support the spine.
In this case, working on mobility and strength in a progressive approach is the way to go.
Why Early Action Matters
No matter the type of pain, addressing it early can significantly reduce its intensity and duration. Ignoring pain can lead to compensatory movement patterns, prolonged discomfort, or chronic conditions that are harder to manage.
If pain is interfering with your daily activities, professional physical therapy can help identify its source, provide targeted relief, and create a long-term plan for recovery.
Take control of your pain today—schedule an assessment to start moving and feeling better!
