Updated: Oct 23
Inflammation can be very mild to severely debilitating. Our environment lends to many irritants that can cause inflammation to develop. Now, add to that our diet and internal stressors and we have a perfect recipe for chronic pain.
As a sufferer of chronic nerve pain, I am well aware of the debilitating effects of inflammation. This condition places extra pressure on all other injuries you may have sustained. It is 'no bueno' for those who desire to lead an active life. But there is good news. Here are a few ways in which you can relieve inflammation using method other than prescribed medication. Although prescribed meds that reduce inflammation have their purpose, they carry many side effects such as slowing the bowels, gas, and even nausea.
Below I have listed 3 of the methods everyone can use to keep inflammation at bay, while your body works to heal. Keep reading for relief.
Herbal Ointments, Oils Creams and Gels
Herbal topicals are a quick and easy way for you to find nerve and muscle relief from inflammation. CBD topicals are great because the more you use them the more CBD your system will store, eventually, reducing your need to apply often. Essential Oil blends and infused oil blends safely delivers the pain and swelling reducing properties of medicinal plants directly to the area of discomfort.
Static and Dynamic Stretches
Stretching is often recommended for those who suffer from physically limiting conditions, however, even if you are nimble, stretching is still vital for maintaining your flexibility. In addition to improving range of motion, stretching helps to move toxins out of your body. Yes!, exciting, I know. Stretching improves the body's ability to detox itself. As you stretch, your are releasing the toxins and acid build up that accumulates within the muscles. Additionally, stretching improves oxygen use and exchange throughout the body.
Dynamic Stretching involves the use of compound movements, allowing the body to stretch as you move. Melone provides suggestions for types of dynamic stretching. One such move is called Hip Circles. Stand on one leg, using a chair or counter for support, and gently swing the opposite leg in circles out to the side. Perform a set number of circles in each direction. Switch legs. Progressively increase the size of the circles as you become more flexible. Another dynamic stretch is the Arm Circle. Stand with feet shoulder-width apart and hold arms out to the sides, palms down, at shoulder height. Gently perform a set number of circles in each direction, 10 - 20. Here too you would want to progressively increase the size of the circles as you become more flexible.
Static Stretching involves placing your body in a stationary position in which you stretch and hold it for a certain period of time. A 2018 study on animals found that daily stretching can also improve circulation. Increased blood flow may help your muscles recover more quickly after you’ve exercised.
Examples of static stretching contain bicep stretching, overhead stretching or the head to knee forward bend.
Over Head Stretching
This stretch targets your triceps and the muscles in your shoulders.
Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension.
Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back.
Bring your left hand up to gently pull your right elbow downwards.
Hold this stretch for 20–30 seconds before switching arms.
Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.
This stretch targets your biceps as well as the muscles in your chest and shoulders.
Stand up straight, place your hands behind your back and interlace your hands at the base of your spine.
Straighten out your arms and turn your hands so your palms are facing down.
Then, raise your arms as high as you can until you feel a stretch in your biceps and shoulders.
Hold this stretch for 30–40 seconds.
Repeat 2 or 3 times.
Head-to-Knee Forward Bend
Use this stretch for the muscles in your back, groin, hamstrings, and calves.
Sit on a yoga mat or other comfortable surface.
Extend your left leg out in front of you, and place the sole of your right foot to the inside of your left thigh.
Inhale and lift your arms overhead.
Exhale as you lengthen your spine and bend forward at your hips.
Rest your hands on your foot, legs, or the floor.
Hold this pose for up to a minute.
Repeat on the opposite side.
Warm Baths with Aromatherapy
Heat helps to relax your muscles and in many cases, immediately relieve tension. Its' steam is also great for dispersing the aromatic oils and increasing your body's ability to release unhealthy particles stored in your pores.
Aromatherapy has been in practice for as long as herbal medicine has been in use. Aromatherapy is a holistic healing practice that uses the scents of herbs and oils to foster healing within the body and can also be used to invoke energy balancing and spiritual cleansing. Incorporating aromatherapy in your bath water is a way to relax your body, ease tension while it absorbs the molecules of the oils, initiating Research has shown that both lavender and chamomile helps the body to relax and relieves symptoms associated with stress and mild pain. These reasons are why my Lavender Exfoliating Bar Soap is a great addition to your night time routine. During the times where I have deadlines and a full schedule, I make sure to make regular use of my Lavender Bar.
Wholesome Healing provides Health and Wellness Planning for fitness and whole body healing. Wholesome Healing also provides aromatherapy for our clients in private session and for immediate purchase as a custom blend order. As a Holistic Practitioner, Founder Liam Adair assists clients in determining which blend of oils are best able to address their needs. Whether they are emotional, mental or physical ailments, Aromatherapy has the ability to provide relief, helping your body heal itself and energies find balance.
Tisserand, R. and Young, R. (2014). "Essential Oil Safety". Churchill Livingstone. Elsevier.
Eden, Donna. (2012). "The Little Book of Energy Medicine: The Essential Guide to Balancing Your Body's Energies". New York, New York. Penguin Group.
Melone, Linda. "7 Dynamic Warm-ups". https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/7-dynamic-warm-ups
Cronkleton, Emily. (2019). "How and When to Include Static Stretching in Your Workout" https://www.healthline.com/health/exercise-fitness/static-stretching#examples