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One of the most common after-effects of a long day at work is musculoskeletal pains. Whether you’re hunching over a computer for a long time, picking up things, or staying on your feet for a long time your body might feel the strain.
If you don’t act now to resolve the pain, it may become a long-term problem which will be alleviated by taking care of your body properly.
Here’s how you can get musculoskeletal pain relief after work and aid recovery with simple self-care methods.
What Are The Types of Pain?
According to the Australian Bureau of Statistics (ABS), and National Health Survey (NHS), nearly 7.3 million (29%) Aussies were estimated to be living with chronic musculoskeletal conditions in 2022. Many of them have back problems, arthritis, and osteoporosis.
There are 2 main types of pain:
Acute pain – the result of a new injury or a medical problem. It occurs quickly and normally does not last long.
Chronic pain – any injury that is still present when the body should be healed. This can be the case even after 3 months.
Pain is typically either a dull ache or a sharp, stabbing one, and it can vary from being painful to extreme. You might feel pain in only one part of your body or it may be everywhere.
Understanding Musculoskeletal Pain
Musculoskeletal muscle pains mainly are issues of muscles, joints, tendons, and ligaments. It is closely related to poor body posture, repetitive motion injuries (or mechanical stresses on bones), and overuse resulting in increased stress over the years.
If not properly treated, this may result in limitations like trigger points muscle tightness, and inflammation of certain parts of you due to the malfunction of that part of your body. Self-caring for muscle pain can help move present pain and even prevent more complications in the future.
1. Gentle Stretches for Pain Relief
Stretching gives you the freedom to move when your muscles, which commonly hold tension.
Leave your desk every hour and do some exercises or go for a walk even if it is only for a few minutes, you know, is very good advice. At the same time, time spent standing after having sat for a long time will be very helpful for your blood flow.
It is advisable to the neck stretching: do not hurry you will need to rotate your head and bend it both forwards and backward to loosen the neck muscles.
- Neck: Sideways so gradually twist your head from one side to the other to relieve the tension of the neck.
- Shoulders: Wind your shoulders back and forth to loosen the shoulder muscles up.
- Lower Back: Put the back of your body on the floor, take your legs to your chest, and hold for thirty seconds.
- Legs and Calves: You will be able to perform hamstring and calf stretching at any time as long as your body feels relaxed and there are no particular demands for the exercise.
2. Applying Heat or Cold Therapy
Muscle discomfort treatment with heat or cold therapy is often done at home. Both can be successful depending on the kind of pain:
- Cold therapy: Applying an ice pack for a period from fifteen to twenty minutes helps to reduce inflammation and take off the sharp pain.
- Heat therapy: Some other ways of relieving yourself of muscle pain are like rubbing a warm cloth and taking a bath to warm up muscles and help the blood circulate in your body.
3. Using Natural Remedies for Musculoskeletal Pain
A range of non-medically-treated resources for musculoskeletal pain relief after work can contribute significantly to the relaxation of muscle aches without the use of medication. Consult the tools that are the following:
- A “Tub of Epsom salt”: One of the processes is lying down in a container with Epsom salt to massage the aching muscles and reduce the tension and inflammation from the muscles.
- Aromatic oils: Stimulating scents such as mint and lavender have the side effects of calming, which makes the smooth calming when these oils are massaged in the local area and work through the skin better.
- Herbal teas: The teas that are filled with Ginger and Turmeric can help in the reduction of pain as these teas contain anti-inflammatory compounds.
4. Practicing Good Posture
Incorrect body position is the major cause of musculoskeletal discomfort. You may be sitting or working physically, but remember that your sitting position and the way you do tasks can greatly affect the tension of your muscles and joints. Do not forget this information. Also, sit, walk, run, and do all other activities with good posture in mind.
- Sit in the right way with your back straight and shoulders free.
- Set your heels on the ground while sitting for a long time.
- Avoid slouching and take short breaks to walk around.
- Choose ergonomic desks and chairs to limit stress.
5. Engaging in Regular Physical Activity
Exercise has a major part to play in muscle development and overall musculoskeletal health improvement. Slow passive sports such as yoga and walking will prevent stiffening and will enhance circulation. Strengthening exercises will further the muscle support and will cut down on the risk of future pain.
6. Getting Enough Rest and Hydration
Rethinking, rehydrating, and resting allow muscles to recover and rejuvenate. Be sure you do the following:
- Rest for at least 7-8 hours to let your body fully recover and heal.
- Drink enough water to keep your body lubricated and healthy.
- Have no caffeine or alcohol as your body might be dehydrated and
- cramp up the muscles.
7. Seeking Professional Help When Needed
Usual self-care methods will do the job of alleviating pain, but long-lasting or acute pain may ask for medical attention. If musculoskeletal pain is restricting your daily activities, you need some medical attention.
At Panraa Clinics, we are aware of the musculoskeletal pain you are suffering. You can a request musculoskeletal medical certificate online at an affordable price.
Whether you need to present a medical certificate at work or ask us for professional advice, our services are sure to get you help without the need for any hassle.
Conclusion
Musculoskeletal pain relief after work is possible through non-complex yet innovative ways of self-caring. By integrating light muscle movements, hot and cold treatments, natural cures, and good posture, you will successfully manage your muscle aches.
Make sure to aim for an active lifestyle, drink enough water, and get time for a good restful sleep to ensure the optimal musculoskeletal health of the body.
If the pain prolongs or degrades your capacity to work, Panraa Clinics stands by for your support. Ask for your medical certificate through us today and you will get an instant, easy, and convenient solution to your health problem!
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