Effective Postures for Chronic Pain Relief

Here are the daily postures that have helped me and my clients find chronic pain relief, decompress joints, relieve muscle tension, drain the lymphatic system, and promote recovery.

Lie on Back

A neutral position that can help you find relief from chronic pain is lying on your back. Bend your knees or elevate your feet to take stress off your lower back. This adjustment might provide more comfort. If it feels good, you can place your arms up, out to the sides, or behind your head so that your elbows touch the floor. This position is safe because your body is supported by the ground.

Side-lying

Start by rolling on the ground to aid circulation and use the ground for a gentle massage. Support your head with your hand to stretch your shoulder. Try both sides. If side-lying feels good, you can raise up onto your elbow.

Lie on Stomach

Push your hips into the ground or place a pillow under your hips to reduce extension. You can come up to your elbows if it feels good. Alternatively, place both hands overhead if that's comfortable. Most people tend to have flexion intolerance, so extending the spine by lying on your stomach should feel relief after a few minutes. If this position worsens your pain, you may have extension intolerance, and you should avoid it.

Heel Sitting

Open and decompress your ankles, knees, and hips by sitting on your heels. Keep your toes together and allow your shins and tops of your feet to rest on the ground.

Toe Sitting

Open up the foot fascia and engage your toes by sitting on your toes. Allow your big toe knuckles to touch the ground. If this is too challenging, you can elevate your knees slightly to reduce the stretch.

90/90

This position allows for rotation or movement as it feels comfortable. Elevate your hips using a yoga block or pillow if it's too challenging.

Cross-legged

Elevate your hips to reduce the stretch. Be cautious not to allow your lower back to round excessively during this position.

Pigeon Stretch

The pigeon stretch helps to loosen the outer hips. Use your elbow or hand to externally rotate the front leg. Allow your hips to roll to the side if it feels good.

Squat

Squatting is a natural resting position for humans. It's a position we used for eating, resting, and even during childbirth. Let your heels lift as you squat down and try to spend a few minutes daily in a squat to enhance mobility.

Half-squat

This option allows you to flow while gaining the benefits of squatting. One leg is in a squat position, while the other side is in toe sitting or heel sitting.

Understanding the Effectiveness of These Postures

The above postures use gravity and proper body alignment to decompress joints and improve circulation of blood and lymph. Lymphatic vessels run parallel to blood vessels, recycling excess fluid to prevent swelling. Effective circulation of lymph is essential for immune function and tissue recovery. The lymphatic system functions similarly to our blood circulatory system, but it lacks a pump like the heart. To enhance lymphatic circulation, we must rely on our muscles and movement.

The Importance of Movement

While sitting in a chair can exacerbate pain, these restorative positions may offer relief. Each position encourages different muscle groups to stretch and relax. This process can significantly alleviate tightness. It's essential to experiment with these positions and discover which ones feel best for your body.

Embracing Your Path to Relief

Though these positions won’t address the underlying causes of your discomfort, they provide immediate relaxation in moments of need. Always listen to your body and find what works best for you. Building a toolkit for managing discomfort effectively is crucial for promoting overall well-being.

Remember, your journey to chronic pain relief is a personal one. Be patient with yourself and explore various techniques until you find the right approach. If you want help on your journey, schedule your fitness consultation today.

I hope this helps! - Tom