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Making the Most of Your Time: Dealing With Pain in Minutes

3 Exercises You Can Do in 3 Minutes

According to an article by Single Care, between 50 and 70 million people in the United States suffer from sleep disorders. Pain or physical discomfort is one of the most common reasons for insomnia and other sleep-related issues.  The less sleep you get, the less time your body has to heal itself, so sticking with a pain management plan is important. For everyone in Austin searching for a “pain doctor near me,” Advanced Pain Care can offer personalized care and effective treatment options. Know more.

That said, only some have time to exercise throughout the day. If you’re suffering from pain while at work or school, some simple stretches can help provide temporary relief. Here are some quick stretching exercises that you can perform when you’re pressed for time:

Stretching Routine for Neck, Back, and Hips

Ear to Shoulder Stretch

  1. Sit on the ground with your legs crossed. Look forward and drop your arms to your side.
  2. Take a deep breath. As you exhale, tilt your head to the side so your right ear approaches your right shoulder.
  3. Inhale as you bring your head back upright.
  4. Repeat the exercise on the left side. Do three repetitions on each side.

Back and Glute Stretch

  1. Lie flat on your back.
  2. Fold your knees into your chest and wrap your arms around your legs.
  3. Gently rock side-to-side to stretch your hips and lower back.
  4. Take turns crossing one leg over the other as you rock to stretch your glutes and piriformis as well.

Child’s Pose

  1. Kneel down on both knees and take a deep breath.
  2. Exhale as you lower your buttocks to your heels and stretch your entire body forward with arms outreached.
  3. Rest your hands and your forehead on the ground. Your stomach should be nestled between your thighs.
  4. Take 3-5 deep breaths as your spine stretches.

Long-Term Pain Management

To achieve long-term pain relief, you’ll likely need to follow a carefully planned regimen of cardio, stretching, strength exercises, and relaxation techniques. In some cases, surgery may be recommended. Consult a pain specialist before you begin a new exercise routine, especially if you’re recovering from an injury or other medical conditions.

Advanced Pain Care in Central Texas

Don’t let pain control your life. Dr. Malone and his team at Advanced Pain Care are one of the trusted pain specialists in Austin. Whether you’re recovering from an injury or just suffering from chronic aches, our experts will work with you to develop a personalized and multidisciplinary pain management plan. We have assisted hundreds of patients with effective pain care and can also help you minimize the impact of pain on your life.

In addition to our Austin clinics, we operate seven offices throughout central Texas. Take the first step to improving your quality of life and schedule an appointment online with Advanced Pain Care.