Q&A: Tools for at-home pain management
The three things that I look for with an at home tool is its simplicity of use, its efficacy and cost effectiveness.
Q. What are some common tools I can use for at-home pain management?
A. The pandemic has changed so many of our lives in ways that we never imagined. Between our new home offices (for many, the kitchen table), the closure of gyms, and the lack of physical activities, many people have struggled with new aches and pains or a recurrence of old injuries. Thankfully, there are several simple and inexpensive tools that can be ordered online to help you manage your pain.
The three things that I look for with an at-home tool is its simplicity of use, its efficacy, and cost effectiveness.
With those parameters in mind, here are the four most common tools that I recommend for at-home pain management.
Vertiball
Stretching strap
Foam roller
Exercise ball
Vertiball: Since finding this tool a few months ago, I have made it my go to for massaging tight or tender muscles. I like Vertiball because it attaches to most wall surfaces (painted and unpainted, drywall or glass) and it allows you to massage tricky areas that are difficult to reach with other tools. Because the ball attaches to the wall, you can easily control how much pressure you put onto the sore or tight spots.
Stretching strap: This nylon strap has loops sewn into it to give you something to hold onto or put your foot through to get a really good stretch. Depending on where you have tightness, you can use the stretching strap to move a body part through its full range of motion. Most stretches can be performed while prone so there is no concern about losing your balance while stretching quads or hamstrings.
Foam roller: I recommend using a foam roller to help alleviate pain in the hips or to help stretch out the back. There are different sizes, contours and densities of foam rollers, so if you are just getting started, try a white, smooth foam roller as it is often the softest. The foam roller can be used as a low-back support while sitting. Simply place the roller between your hip and the chair along your belt line to allow for a nicely curved position in the low back.
Exercise ball: Exercise balls are a little bit of everything rolled up into one. Use it as a back stretcher, a chair or an exercise tool. If you are using it to get more extension into your back, you can lie with your back arching over the ball. If you are needing more back flexion (bending forward) you can lie over the ball on your stomach.
Using the ball as a chair can help activate your core musculature, which ultimately helps you stay supported through the day. Try to gradually increase your time sitting on the ball. And, if you are including the ball while working out, there are a variety of different uses. Have it under your low back while doing crunches, use it for resistance when performing core muscle activation exercises, or use it as an unstable surface for performing back or glute activation exercises.
Hopefully, at least one of these tools can help you with an ache, pain, or stiffness that you might be struggling with. Consult your physician or therapist for more guidance.
Marc Legere is a chiropractor specializing in full body myofascial release with offices in Blue Bell and Cherry Hill.