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, give The Fitness LAB office a call today!
1. Discuss the best course of treatment with a physical therapist.
Physical therapy 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 physical therapist is trained in helping you move safely and regain function, and treatments have proven successful in relieving all chronic musculoskeletal and neuropathic types of pain. If you have become weaker due to a lack of movement, a physical therapist will also help in strengthening weak muscles.
Some common pain relief methods that physical therapists provide include:
- Manual therapy using hands and tools on soft tissue.
- Movement therapy and exercise.
- Ice and heat therapies.
- Massage.
- Microcurrent stimulation.
- Joint and bone manipulation.
- Aquatic therapy.
- Cold laser therapy.
2. Make ergonomic changes to your workspace.
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:
- 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.
- 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.
- Approximately every 20 minutes, make sure you take 1-2 minute stretch breaks to loosen up muscles and enhance circulation.
- Position the top of your monitor so it is approximately 2-3 inches above your seated eye level.
3. Eat healthy, nutritious foods.
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 to 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:
- 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.
- Turmeric. Turmeric 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.
- Cherries. There are compounds in cherries called “anthocyanins” that reduce pain in two ways: inhibiting pain enzymes and blocking inflammation.
- 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.
4. Exercise, exercise, 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.
Contact us today!
If you are still in pain despite these tips, contact The Fitness LAB today. One of our dedicated physical therapists will provide you with the resources you need to gain more energy and live a pain-free life.
