Health Blog

4 Quick Tips for Less Pain and More Energy

Do you often feel sluggish, sore, achy, or fatigued? Does it feel like you’ve been on a treadmill that never stops? Chances are, it’s your body’s way of sending out the warning signal: It has had too much. Too much sitting while you commute back and forth, too much sitting while you work at the computer, too much sitting as you stare at the television. Too much inflammatory food. Too much dehydration. Too much, too much, too much.

So what are you going to do about it? If you want immediate pain relief, you’ll have to take action. Here, we’ve outlined four quick ways to alleviate your pain and bring about more energy. There are multiple ways to integrate these tips into your daily life, and even just knowing about them can help you better target body feedback issues when they do arise.

1. Participate in Physical Therapy

When you’re struggling to put one foot in front of the other, the prospect of seeing a physical therapist may seem impossible, yet physical therapy should be an essential part of your treatment plan. To be sure, physical therapy is useful for all types of chronic musculoskeletal and neuropathic types of pain. A physical therapist can show you how to move safely and functionally and can help you grow stronger since you’re apt to have weakened due to a lack of movement.

Some pain relief methods physical therapy uses include:

  • Microcurrent stimulation
  • Manual therapy using hands and tools on soft tissue
  • Hot/cold packs
  • Joint and bone manipulation
  • Massage
  • Movement therapy and exercise
  • Aquatic therapy
  • Cold laser therapy to alleviate inflammation and pain while releasing endorphins

2. Adjust Your Diet

Eight out of ten people experience frequent back pain, and chronic pain affects roughly 116 million American adults at any given time. For many of them, the culprit resides primarily in their diet, as the foods we eat trigger inflammation, which then causes pain.

For pain relief, it likely isn’t necessary to reduce your food intake, but rather to shift it ever so slightly. Here is a list of foods you may want to incorporate into your routine so that your body feels more energized and full of vitality.

  • High fiber foods. For most of us, adding fiber will reduce inflammation, explains the Arthritis Foundation. Fusing a high-fiber diet with more healthy monounsaturated and polyunsaturated fats can lead to pain relief and lost weight.
  • Cherries. The compounds in cherries called anthocyanins are excellent antioxidants that work in two ways to reduce pain: by blocking inflammation and by inhibiting pain enzymes.
  • Ginger. Though widely known for its magic on stomach aches, ginger is also a natural anti-inflammatory and aspirin impersonator.
  • Turmeric. Packed with curcumin, this curry spice has long been used as a medicine to relieve pain and reduce inflammation.

3. Get Moving

Yes, we know. When you’d rather curl up into a ball, finding the energy and strength to exercise is daunting. Yet that’s precisely the ticket to better well-being. Walk at least 30 minutes each day, especially if you’re sedentary most of the time, and sprinkle in short, intense workouts several times a week. Make sure you allow enough time for your body to recover between exercise sessions for maximum benefit.

4. Design Your Workstation Appropriately

If your desk isn’t set up properly, it will zap your energy and contribute to all sorts of postural imbalances that aggravate pain. Here’s a four-step ergonomic checklist to help you get started:

  • Adjust your chair so that your feet are flat on the ground, your upper and lower back are supported, and the armrests allow your shoulders to be relaxed.
  • Shift the keyboard so that it’s directly in front of your body and so that your shoulders are relaxed while your elbows are open to a 100-degree angle.
  • Position the top of the monitor approximately 2 to 3″ above seated eye level.
  • Take 1- to 2-minute stretch breaks every 20 minutes or so.

Are you still in pain? Contact our office today to see how physical therapy can help you live a pain-free life.

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Our Reviews
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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