How To Stop Your Pain, now that you know its cause
Part Two of Insidious Pain: Is a good type of pain
Part Two of Insidious Pain: Is a good type of pain
Musculoskeletal pain that develops gradually and seems to come out of nowhere can be frustrating, but it is often a good kind of pain to have. This type of pain commonly results from repetitive movements or prolonged, static postures, things we do every day without thinking. Because it is not caused by acute trauma, it is often reversible.
Step One: Awareness
The first and most effective step to stopping your pain is simply becoming aware of how you move and position your body throughout the day. Whether you are sitting, standing, walking, working, or sleeping, notice when your body moves out of normal alignment into slouched, twisted, strained, or unnatural positions.
Common examples include crossing your legs, standing with locked knees, walking with feet turned outward, forward head posture, or sleeping curled tightly in a fetal position.
This step is often the hardest because these positions have likely become habits or even positions of comfort. For example, when sitting, I feel most relaxed with my right leg crossed over my left. Even though I know better, I still must catch myself and uncross my leg regularly. Each time you notice and correct a harmful habit, you reduce stress on your body and move one step closer to relief.
Step Two: Changing Habits
Changing long-standing habits and positions of comfort takes time and patience. However, every adjustment reduces stress and strain and gives your body an opportunity to repair itself. Given the right conditions, the body has a remarkable ability to heal and restore balance.
When you catch yourself in poor body position(s), gently correct your posture and alignment by straightening up, realigning, and stretching in the opposite direction. This relieves strain and allows ligaments and tendons to relax and return toward proper alignment. Movement and stretching also helps restore healthy circulation. For example:
Crossing legs - uncross your legs, then stretch and move your hips, knees and ankles.
Locked knees - “softening” your knees and keep them relaxed while standing.
Walking with feet turned outward - gently turn your leg straighter every few steps when walking.
Forward head posture - Sit and stand tall with your head aligned over your shoulders (See example below).
Sleeping in a fetal position - if safe, start your night by sleeping on your back with your limbs relaxed.
Throughout the day, take brief breaks from your activities to move and stretch your body in the opposite direction of your usual position. Be mindful not to overcorrect by forcing yourself too straight or rigid. Overcorrection can cause strain of its own. The goal is to patiently work towards returning your body to its proper alignment and your spine to its natural curves.
Forward Head Posture
Each time you notice, for example, you are in a forward head posture, your head has moved forward, and your upper body is hunched and rounded; re-align your head over your shoulders and gently straighten your upper back. This will immediately ease the stress off your neck, shoulders, ribs and spine.
To undo the strain and tightness to your postural muscles, sit or stand tall aligning your head over the top of your shoulders and take several deep breaths to expand your chest to relax your ribs and spine. Imagine a string gently lifting you from the crown of your head toward your full height. While maintaining that lift, slowly nod your head up and down to stretch the back of your neck and to improve circulation.
End-of-Day Recovery
If you cannot stretch and move during your day, at the end of your day, take some time to release muscle tightness caused by poor body positioning.
Lie on your back on a flat surface or in bed without a pillow, breathing deeply and allowing your body to relax. If this is uncomfortable, place cushions of varying thickness under your head and gradually reduce them as your posture improves.
Use the cobra pose to counteract the multiple joint tightness that develops from sitting.
If you have a stability ball or large foam roller, lie backward over it with your arms stretched outward for a full-body stretch.
MOVE - go for a walk, do some yoga moves or simple stretches.
Stretching should feel good. Never force a stretch, allow your body to relax into the position with slow, deep breaths. Each breath should help you settle more comfortably into the stretch.
Over time, you may be pleasantly surprised to find these stretches become easier and that the tightness and pain you once felt begins to improve and may even disappear.
If you hear cracking or snapping sounds or feel subtle shifts in your spine or joints, do not be alarmed. This can simply indicate your body is realigning towards better posture and alignment.
Learn More
For additional corrective activities and clear exercise instructions to improve forward head posture, thoracic kyphosis, and rounded shoulders, explore How to Improve Upper Body Posture & Alignment.
If posture habits are affecting your hips, knees, ankles, feet, or toes, read How to Improve Lower Body Posture & Alignment.
If you are unsure of the cause of your pain or need more guidance on proper posture, alignment, mobility, or flexibility, review my assessment articles:
If your pain crept in slowly and without a clear injury, that is often good news. It means your body is responding to habits that can be changed. Small posture and alignment corrections, done consistently, can create meaningful relief over time. Awareness is the first step, and progress builds from there.