One thing that I try to do each day is relax, however, that's
easier said than done. As a mom and busy physician, it sure seems like
time is flying by faster each year and that can make managing all that daily stress
difficult to do. A 2010 survey conducted by the American Psychological
Association even determined that excessive stress is becoming a public health
crisis! We have known for a long time that stress isn't just about our mental
health; it can affect our physical bodies as well, often being associated with
conditions like heart disease, asthma, diabetes, headaches, and even
gastrointestinal problems. In my practice, I see how stress affects my
patient's neck and back pain each day, often exacerbating their symptoms. As we observe National Relaxation Day, I
would like to discuss some relaxation tips and how you can use relaxation as a
pain control method.
Relaxation Techniques
If you're like me, sometimes just looking for ways to relax more
can actually stress me out! The truth is
that there's no one perfect way to relax; different techniques will work better
for different people. Your favorite hobby could be a good way to relax,
whether it's reading a book, listening to music, going for a hike, or just
sitting down to watch a movie.
While those are all great ways to relax, they don't work for
everyone. Here are a few more active methods of relaxation you can use to
reduce your stress levels:
Breathing Exercises
This technique has been used for thousands of years to slow the
heartrate and get your body to physically relax. Take a deep breath, hold
it for a count of four, then exhale as you count to four. Repeat this ten
times and your heartrate will slow down, helping you feel less stressed.
Guided Imagery
Go to your happy place, mine is the beach!
With guided imagery, you imagine scenery that makes you feel comfortable and
relaxed. Try to be as vivid as possible while you breathe slowly and
deeply. After a few minutes in your happy place, you should feel more
relaxed. For me, thinking of a long walk
on the beach, thinking of the warm sunshine on my face and hearing the waves
hit the sand, helps me to relax.
Meditation
For centuries, the yogis and monks have used meditation to
attain inner peace. To see if meditation will work for you, try this
method. Sit quietly and focus on your
breathing; try your best to push out any thoughts or pain that are bothering
you and continue to focus on your breathing. Take as long as you need;
meditation can take a half hour or more, but when you're done, you're bound to
feel less stressed.
Relaxation as a Pain
Control Method
I have found that when patients have learned how to actively
relax, they can control physical pain naturally without using pain
medications. Not only can relaxation reduce tension in your muscles that
cause pain, it also reduces levels of stress hormones in your bloodstream that
make you more acutely aware of pain.
Of course, not all pain can be conquered using the power of the
mind, and if you're feeling pain, it's usually a sign that something else could
be wrong. If you're experiencing acute pain, it's best to speak to a
doctor about it before you rely on meditation and breathing exercises. If
your pain isn't caused by something more serious, ask your doctor if relaxation
techniques could work for you. Chances are they'll tell you that it never
hurts to relax. On this National Relaxation Day, I hope you can do your
best not to worry so much; you might find that a little relaxation is all you
need! If your pain continues to persist,
the physicians at Resurgens Spine Center are here to help you get back to doing
what you love!