"We have a solution to your every problem." This may sound like an advertisement tagline, but this is the pain relief guide for you, and we are not referring to pharmacotherapy.
Although there is a wide range of painkillers available over-the-counter without prescription from the pharmacy these days, we do not recommend them for long term relief. Paracetamol, anti-inflammatories such as Ibuprofen and weak opiates merely take your pain away temporarily. Here are some long term solutions for your pain – no matter where it is.
Okay, we’re sorry - there is NO cure for migraine, BUT you can manage your attacks by avoiding the triggers.
And that’s because 78% of all headaches are actually tension-type headaches. Painkillers are very effective, but alternative treatments such as aromatherapy and meditation can also be cost-effective for your lifestyle.
Aromatherapy utilises certain essential oils such as lavender extracts as a relaxant, and deep breathing exercises, which relieve tension, form an essential part of the meditation technique.
While we can blame the ergonomics of the chair you use at the office, neck pain can also be caused by too soft a bed or the wrong thickness of the pillow.
It may be time for you to buy a new fluffy pillow or change to a desk that is not so low such that your head is always bent forward for prolonged periods. Check the height of your chair to ensure that your computer monitor is just below horizontal eye level. Hold your head erect as you gaze down at the monitor, and over time this pain should go away.
A 'frozen' shoulder happens when the tissues tighten around the joint and prevent your motion. You can ask your doctor if transcutaneous electrical nerve stimulation (TENS) is suitable for you. This therapy places small pads over the painful area and uses low-voltage stimulation to reduce the pain. But before having to go to the doctor, you should tackle the problem with some simple exercises first.
Hang the affected arm by your side and try to swing it gently backward and forward and in a circular motion like a pendulum.
Another exercise to try is to use your good arm lift up your painful arm - by keeping your elbow bent in front of your body and keep your palm facing the ceiling when you reach up. When lowering your arm, bend your elbow first before bringing your hand back to your body.
Pulsed electromagnetic signals to stimulate bone growth and cartilage repair can also be used. Also known as PEMF (Pulsed Electro-Magnetic Field) therapy, over than 30 years of worldwide research have proved the effectiveness of this technique to even heal fractures, regenerate nerves and reduce the many pain conditions related to the musculoskeletal system, such as rheumatic pain, general fatigue, migraine and even neck and back pain.
Repetitive movements or overuse of the arms result in pain in the outer part of the elbow. The simplest way to ease the pain is to let your elbow rest. You can also wear a brace or support approximately 10cm down the forearm to protect the tendons.
A safe, non-invasive and drug free method of pain relief is cold laser therapy, which penetrates deep into tissues (approx 10-13cm) and helps to promote faster healing by transforming damaged cells to regenerating new tissues. This therapy also strengthens the immune system response via increasing levels of white blood cells activity.
After healing, to ensure that the injury doesn’t happen again, some stretching exercises will do you good. Hold your arm straight with the palm facing up. Then place the other hand on top and press down, but keep your hand straight and maintain the position for 20 seconds. Repeat on each side.
Lifting weights can also build strength in your arms. Or how about some yoga classes instead?
You may have seen some of the old folks with their fingers or the thumb caught in a bent position, which may only be straightened with a snap. Has this locking-in-a-bent position happened to you or your parents?
The goal of treatment for trigger finger/thumb is to eliminate the catching or locking and allow full movement without discomfort. Swelling should be reduced to allow smooth gliding of the tendon.
Thus avoid repeated gripping actions with the finger or thumb. You can also try to soak your affected hand in warm water to reduce the severity of the locking, and perform gentle exercises with the finger to maintain mobility.
If the condition worsens, your doctor may suggest that you wear a splint, keeping the finger in an extended position to rest the joint.
The most rapidly effective treatment is a local cortisone injection around the affected area which then decreases the swelling within the tendon, relieving the pain.
Lower Back Pain
This is one of the most common ailments amongst office workers. Sitting in front of the computer for the whole day with the wrong posture often results in low back pain, shoulder pain and neck pain.
The thing to do is take the pressure and weight off your back - lie on the floor (in your office if you can) with your legs bent into an inverted ‘L’ shape. Keep your feet and calf elevated on a chair.
With severe pain, you may want to rest for 1 to 2 days in bed, but not longer as constant rest will weaken your muscles and delay your recovery.
A recent article in the British Medical Journal advised that focusing on coordination and posture can also potentially strengthen your postural muscles and flexibility, helping ease the pain. So, watch that slouch when you sit, walk or even while driving!
Marked wear and tear results in a non-inflammatory arthritis affecting your synovial joints - the most common and most moveable type of joints. Very much often, the knee is the first to be hit.
Osteoarthritis takes time to develop and is thus often seen in elderly. But you should start taking care and not to put undue pressure on the knee joints during sports or exercise.
Maintaining a healthy weight will also help to avoid putting extra stress on your joints, and remember to wear proper shoes for exercising. Use of elastic supports on affected joints also helps to reduce the pressure, which can help circulate blood flow around the affected areas to reduce swelling and pain.
Also, don’t forget that some supplements help. Consumption of glucosamine can improve and delay the progression of osteoarthritis.
Along with glucosamine, chondroitin sulfate has also become a widely used dietary supplement for the treatment of osteoarthritis, proving that you can literally eat your way out of pain these days.
Health & fitness