When you’re in pain, be it from work, play, or an injury, you want to heal quickly and effectively so you can get back to doing the things you enjoy. While starting and completing chiropractic care, muscle therapy, and physical rehabilitation treatments is essential to recovering from spinal and soft tissue injuries, there are many things you can do at home to enhance your treatments and reduce everyday aches and pains. If you have pain lingering from an old injury or have suffered a new one, give your local chiropractor in Murfreesboro a call to start your path to healing. We combine personalized chiropractic care, innovative therapeutic treatments involving Power Plate muscle rehabilitation, spinal decompression, and other injury rehab therapies to help you heal and recover from injuries. Along with our treatments, here are some self-care techniques for you to consider to relieve muscle pain and tension.

Find Pain Relief for Sore, Tense Muscles At Home

Practice Self-Massage

There are many benefits to practicing self-massage every day, but especially when you’re in discomfort. Self-massage can increase circulation to the nerve endings, calm nerves, lubricate joints, relieve tension, and, ultimately, reduce pain. While you will want to consult with your chiropractor first, there are simple massage techniques you can gently apply to massage the soft tissues in your extremities, neck, and back. While you may not want to massage any injured tissue directly, applying light rubbing, pressure, kneading, and gentle strokes to muscles and joints can improve circulation to sore, tense muscles. For instance, if your lower back is sore and tight, you can use your hands to look for tight spots and work out the tension by kneading the soft tissues with your fingers, palms, and knuckles for more pressure. You can also massage the balls of your feet and work up each leg to improve circulation and relieve pain.

Regular Exercise

Staying active is a great way to maintain a healthy weight, but may also prevent injuries while helping you manage pain and stress. You see, when you exercise, you strengthen your body while keeping your soft tissues flexible, which helps fight muscle fatigue and spasms. Additionally, exercise keeps your supportive tissues in good health which can prevent injuries to hard tissues in the body. Plus, exercising can help those with chronic pain better manage flare-ups. Any exercise is good, but if you’re in pain or have suffered an injury, low impact exercises may be more effective as you heal. High-impact exercises place more stress and strain on the joints, which can inflame and aggravate existing pain.

Eat Anti Inflammatory Foods

Eating a healthy diet rich in inflammation-fighting vitamins and minerals can reduce pain. A Harvard Medical School study suggests eating foods like tomatoes, olive oil, nuts, fatty fish, leafy green veggies, and antioxidant-rich fruits can fight inflammation that contributes to pain. Plus, cutting out inflammatory foods such as red meat, fried foods, refined carbohydrates, and saturated fats can reduce inflammation in soft tissues and joints, thereby, relieving pain and discomfort.

Visit Your Local Chiropractor

If you deal with chronic pain or simply have a nagging soreness in your back, reach out to your Top Rated Local® chiropractor in Murfreesboro. At Barfield Chiropractic, our chiropractor in Murfreesboro, TN, can apply gentle spinal adjustments and extremity adjustments to alleviate your pain and improve mobility. If you have suffered an injury and want to experience quick, long-lasting pain relief, learn more about our innovative approach to injury recovery and rehabilitation. Call us to arrange an appointment with Dr. Pearce and start feeling better today!

To learn more ways you can relieve muscle pain at home, read part one of this short blog series.