Movement and Exercise – Natural Pain Relievers

By | July 29, 2016

Have you ever noticed how, on those days when you’re feeling stiff and a little bit achy, that oftentimes you feel a whole lot better after you get moving? How often do you get out of bed with some pain or lack of mobility, only to realize at some point later in the morning that you magically feel fine?

It’s not magic – it’s your Nervous System!

I still remember the exact moment when I personally discovered how powerful movement is for healing – when it was no longer just a neurological pathway I had studied in school.

I’d call it a “miracle”, but that would be a little on the dramatic side! It was 11 years ago when my husband and I had decided to postpone our romantic postcard-type honeymoon year in exchange for attending a week long personal and professional development “boot camp”. Aren’t we so romantic?

As part of the boot camp, a running coach was brought in to teach us proper technique, breathing and mindset. Each morning we headed out for a long run as a group by about 4 a.m. Running in the pitch dark in an unfamiliar area, in the midst of thunderstorms and flooding… I started wishing we had taken a conventional honeymoon at some remote, tropical location!

(Just kidding – it was actually one of the best weeks of my life!)

On the third morning, we were about 4 miles into an 8 mile run in the darkness when my foot landed unevenly, half on the road and half off the road and onto the shoulder. Bet you didn’t know that your ankle could actually make contact with the ground while you’re still upright!

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It happened so fast I wasn’t quite sure what hit me – it felt like my ankle and lower leg had been shot! Thank goodness, the running coach happened to be running alongside me right when it happened. He quickly and expertly coached me through the process of proper breathing, visualization and physical technique to heal the acute injury… ALL while continuing running, never missing a step!

It wasn’t graceful at first, but within about 90 seconds, I was running virtually pain-free! It was unbelievable to me! I finished the run and iced my ankle when we got back. I had no problems with it at all for the rest of the week or since then. Later, the running coach told me that he saw it happen (night vision goggles, apparently!) and immediately thought I may have broken my ankle or lower leg because it slammed so hard. I’m glad he didn’t tell me that then… the mind is a powerful component in healing!

That was the week I fell in love with running! Since that day, I’ve used running to work through many physical ailments and injuries. I don’t avoid running, or other forms of activity, when I’m sore. With few exceptions, I know that I’ll feel better after I go out and move!

Why is this? It’s because when we move our bodies, we generate proprioception – the neurological input from various movement receptors throughout the body to the brain. The brain actually requires proprioception to function normally and optimally. Proprioceptive input stimulates the neurological pathways in the brain and spinal cord that, among other things, create feelings of pleasure, well being and offset the conscious perception of pain.

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This is the exact chemical reaction in the body that pain-killer and anti-inflammatory drugs try to mimic.

When we fail to move enough, the noxious stimulus called nociception is generated. This is toxic input to the brain. It results in the release of stress hormones and the conscious perception of pain, among many other negative consequences.

We require regular and sufficient movement for optimal function, healing and health. Motion is life!

In our practice, when a practice member suffers an injury, we recommend they get back to movement as soon as possible. Have you noticed how bed rest is rarely the proper recommendation anymore? Science has now clearly demonstrated that this type of inaccurate advice was actually causing more harm than good. When we injure a joint, a major part of its healing comes from movement. Otherwise, we know degeneration sets in within days.

One of the best things you can do when you’ve recently injured your back is to get on an exercise ball and gently move, rock, sway… whatever you can do to generate some powerful healing proprioception.

Both my husband and I have been personally reminded of the healing capabilities of movement in recent months. We’ve each experienced separate incidents of acute low back disc pain. In my case, there were several days where virtually the ONLY time I was pain-free was when I was running! I couldn’t wait to go out for a long run! I stopped doing all weight training in that week and just ran… it felt so good!

In my husband’s case, he took a couple days off at first due to the severity of the pain, but once he finally got out for a run, he made exponential improvements extremely quickly. (He probably should have listened to his wife and gone out for a run sooner, but that’s beside the point!)

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If you’re suffering from any sort of chronic pain, my number one recommendation is to move more. In general, exercise should be part of our daily routine – movement is a genetic requirement for health. More specifically, since over 50{0ad59209ba3ce7f48e71d4a0dc628eee9b107ea7079661ded2b3bda89b047a8b} of our proprioceptive input comes from the spine and its surrounding tissues, it would serve us well to focus on intentionally moving your spine through its full range of motion each day.

The next time you’re feeling sore or achy, rather than parking it on the couch, give movement a try! Better yet, don’t wait until you’re sore or achy… motion is life!

Dr. Colleen Trombley (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. Discover why the healthiest, busiest women turn to Dr. Mom for practical tips regarding healthy lifestyle, nutrition, fitness & exercise, diet & weight loss, raising healthy kids, effective stress management, and more. Request your FREE special report revealing Dr. Mom’s personal formula for success, “The Wellness Formula” at
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