Follow these 4 steps to create a solid foundation in your pain free journey.
How many of you can honestly say that you have a LIVING PAIN FREE LIFE PLAN?
I’m sure you have a:
- Financial plan
- Retirement plan
- Vacation plan
- Etc…
Why not have “My Pain Free Life Plan?“
It’s true, we take our health for granted until something happens. I can count on 1 hand how many patients I have that see me regularly for maintenance. Most of my patients I see is when they have pain.
Making the following 4 steps as a habit, just like brushing your teeth or taking a shower, will save you time, money, stress, and aggravation in the long run.
“My Pain Free Life” journey starts here
- Inflammation: When it comes to body pain, whether it’s acute or chronic, inflammation is a major player. You need to address inflammation from different angles:
a) Adopt an anti-inflammatory diet. Make sure you are consuming diet rich in variety of berries, fatty fish, avocados, extra virgin olive oil, dark leafy greens, etc. At the same time don’t forget to eliminate inflammation promoting foods: simple carbohydrates, fried foods, sugar.
b) Use supplements that address inflammation, such us Omega 3 fatty acid, turmeric, Boswellia. Here is a list of few anti-inflammatory supplements I like to suggest to my patients.
c) Go out into nature, walk barefoot. Several studies have proven the effectiveness of walking barefoot, earthing, whether outside or using earthing products at home. Grounding appears to improve sleep, normalize the day–night cortisol rhythm, reduce pain, reduce stress, and so on.
This is a great article on grounding effects on inflammation.
If you are living in a climate that doesn’t allow you to walk barefoot outside, then check out my resources page. About midway down the page you’ll see Earthing for Wellness. There are products designed to help you ground yourself at home. I personally have the mattress pad and the computer pad.
- Movement: Whether you are a weekend warrior, amateur athlete, adrenaline junkie, or like to exercise for fun, movement is an essential component of living a pain free life. There are countless studies that have shown the benefits of light to moderate exercise on body pain, especially on bone strength.
Find something that you enjoy, it could be a brisk walk in the park, yoga, exercises with light weights or resistance bands. I personally prefer YouTube, there are so many varieties of exercises. Sometimes I do Zumba, African dance, cardio kickboxing, full body strength training. There are limitless choices.
Here is simple back friendly 20 minutes full body workout.
- Self-help techniques: Depending on the source of your pain, you may try several things to help yourself: ice/heat, Epsom salt bath, gentle stretches, sauna, dry brushing, rest. There are also several self-help techniques you can use to help ease and/or eliminate pain. Here’s a self-help technique to help you improve neck range of motion.
I often teach my patients techniques to do at home or do zoom sessions and walk them through different techniques. In most cases I have a self-help technique or suggestions to help you with most pain issues. Need to book a zoom session?
- Maintenance: In your pain free journey maintenance and consistency are essential. You do have to incorporate healthy lifestyle: healthy diet, exercise, self-help techniques regularly to stay pain free. It’s not something you do some of the time or only when you have pain.
“My Pain Free Life” journey is all about prevention, the small steps you take daily.
Whether you are seeing an acupuncturist, massage therapist, a chiropractor, or your physical therapist, please make a point of seeing them once a month or every 6-8 weeks for maintenance.
Be good to yourself. If you don’t take care of your body, where will you live?
~ Kobi Yamada
