| There is no way better than another to relieve arthritis | | | | your eyes. For extremely effective guided imagery, |
| back pain. No one single technique is guaranteed to | | | | use self hypnosis techniques. |
| produce complete and consistent pain relief. You will | | | | Consider biofeedback to learn how to control your |
| often need a combination of methods which you will | | | | body's responses to pain triggers. |
| add to, and drop, over time. | | | | Try massage. Massage relieves stress, and is one of |
| Relaxation techniques have been proven to relieve | | | | the most useful, and widely-used, therapies for back |
| arthritis back pain. Pain in your back causes stress and | | | | pain. Researchers at the University of Miami School of |
| stress makes the pain worse and may prolong it. To | | | | Medicine, reported that chronic back-pain patients |
| help break this vicious cycle, try these relaxing | | | | receiving two 30-minute massage sessions a week |
| techniques: | | | | for five weeks reported less pain, anxiety, depression |
| Try exercising in water. If you don't have access to a | | | | and better sleep than the control group. They also |
| warm-water pool, you can do warm-water exercises | | | | demonstrated better low-back flexibility and had higher |
| on a smaller scale in your own tub, Jacuzzi or whirlpool | | | | levels of pain-relieving serotonin and dopamine. |
| bath. Warm water is a good place to stretch and | | | | Swedish massage is a full-body treatment using oil or |
| strengthen your back muscles, even for those who | | | | lotion to massage the top layers of muscles. It focuses |
| have difficulty exercising on dry land. Acting as | | | | on muscles and joints to improve their function. There |
| resistance to help build muscle strength, the buoyancy | | | | are several other types of massage, including |
| of water makes exercise seem easier and more | | | | deep-tissue massage, neuromuscular massage and |
| comfortable. In a recent study by Japanese | | | | myofascial release. |
| researchers, exercise, whether on land or in water, | | | | Try manipulation. Both chiropractors and osteopathic |
| decreases pain levels, increases the body's production | | | | physicians use manipulation to ease back pain. The |
| of inflammation-fighting hormones and decreases | | | | way they do it varies. Osteopathic manipulation often |
| stress and anxiety, which can make back pain worse. | | | | involves massaging the soft tissues (such as muscles) |
| Try progressive relaxation where you tense and relax | | | | about the spine, while chiropractic manipulation involves |
| your body's muscles from toe to head. Beginning with | | | | the ligaments and vertebrae of the spine. |
| the muscles of your feet and calves, tense and | | | | Restrict movement. People with a back condition that |
| gradually relax them. Continue upward until you have | | | | requires stability may benefit from a brace or corset at |
| tensed and relaxed the muscles of your neck and | | | | some time. Elasticized, close-fitting undergarments |
| face. Concentrate on deep breathing as you go. | | | | supporting the lower hips, lower back and abdomen |
| Try guided imagery to take your focus off your stress | | | | can typically be worn under your clothing. |
| and pain. Select a place in your house where you | | | | Corsets are adjustable and made of elastic while |
| won't be disturbed. Play serene background music. | | | | braces are sturdier and have metal stays. Both are |
| Search your memory for the most beautiful, the most | | | | used to reduce pressure on the discs, small, circular |
| peaceful pain-free place you have ever been. Or | | | | cushions of tissue that act as shock absorbers |
| imagine it in as much detail as possible, the sights, the | | | | between the vertebrae. Also to provide back and |
| sounds, the feelings. Take as much time as you need; | | | | abdominal support and keep the spine stable while it |
| reach a state of calm and peace before you open | | | | heals. |