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101 Hodencamp Rd

suite 103

Thousand Oaks, CA 91360 USA

805-402-7576

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8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Tuesday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Wednesday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Thursday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Friday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Saturday:

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Self Care for Chronic Pain: Do's and Do Not's

Older man taking care of himself

Self Care Do's and Don'ts for Chronic Pain

As a chronic pain sufferer, you've probably discovered a few strategies that make your pain more bearable. Unfortunately, some of these practices could actually be worsening your symptoms. In addition to visiting your chiropractor regularly, following these do's and don'ts will help you manage your pain.

Do Bring on the Heat

Heat, whether from a heating pad, hot tub, or warm bath or shower, offers an effective way to ease muscle pain. Tight muscles and tissues loosen when they're warm. Heat also increases blood flow, reduces stiffness and relieves stress.

Don't Overdo It

It's not easy to change your habits if you're used to working long hours or running marathons every month. Unfortunately, things have to change when you develop chronic pain. Sitting at work for hours strains your joints and cause your muscles and tissues to tighten. Ignoring pain when you exercise can lead to painful flare-ups or even worsen your condition.

Frequent stretching breaks during the day will reduce pain and keep muscles and tissues loose and flexible. Chronic pain doesn't have to prevent you from exercising, but it may mean that you need to choose forms of exercise that are easier on the joints, like walking, swimming or riding a stationary bicycle.

Do Be Aware of Your Triggers

Like most people with chronic pain, you probably have a few triggers that worsen your pain. Sitting in a chair without adequate lumbar support could aggravate your aching back, while using your digital devices might intensify your neck pain. If you know your triggers, you make a few modifications that will prevent painful flare-ups.

A new, ergonomic office chair or lumbar support pillow could reduce or prevent back pain. If neck pain is a problem, hold digital devices at eye level, chose chairs that offer neck support, and take short breaks every hour.

Don't Skimp on Sleep

Without enough sleep, you're bound to feel tense and irritable, which can affect the way you perceive and manage pain. Sleep also offers several important benefits for your body. It's essential for tissue repair, may improve immune system functioning, and is important for learning, according to the Division of Sleep Medicine at Harvard University.

Do Try Massage

Is massage part of your self-care routine? The hands-on therapy can:

  • Relax Tight Muscles and Tissues. Stretching and kneading muscles and tissues offers a simple, effective way to relieve tightness and pain and stop muscle spasms. Whether you receive massages at the chiropractic office or perform them on yourself at home, massage therapy is an excellent addition to your self-care tool kit.
  • Improve Range-of-Motion. Tight tissues prevent you from bending, reaching and moving easily. Loosening your tissues with massage enhances flexibility and range of motion. When you're muscles are looser, you may find that your range of motion improves.
  • Reduce Stress. Have you noticed that the muscles in your neck, shoulders and upper back tighten when you're stressed? This normal reaction to stress can make your chronic pain feel even worse. Endorphins released during massages relieve pain naturally and help you feel calm and relaxed.

Do Meditate

Meditation not only relieves stress but also offers pain relief benefits. The practice reduces pain intensity and unpleasantness, according to a research review published in the Annals of the New York Academy of Sciences in 2016. Since meditation can be performed anywhere, it's an excellent self-care technique.

Don't Rely Solely on Medication

Over-the-counter and prescription medication offers temporary relief of pain and inflammation. Unfortunately, the pain returns as soon as the drug wears off. Medications can also produce unpleasant side effects and may even become addicting in some cases. When you try some of the techniques mentioned here, you may discover that you can take medication less frequently.

Do See Your Chiropractor

Your chiropractor offers treatments designed to keep your pain under control. Whether you've only been in pain a few months or have struggled with chronic pain for years, spinal manipulation, massage, soft tissue mobilization, traction, flexion-distraction, ultrasound and other therapies offer effective relief for many types of chronic pain.

Sources:

NCBI: Annals of the New York Academy of Sciences: Mindfulness Meditation-Based Pain Relief: A Mechanized Account, 6/2016

Division of Sleep Medicine at Harvard University: Why Do We Sleep, Anyway?

Spine Universe: 15 Ways to Practice Self-Care When You Have Back Pain, 9/29/20

Harvard Health Publishing: Chiropractic Care for Pain Relief, 2/15/21

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Primary Location

Monday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Tuesday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Wednesday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Thursday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Friday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Saturday:

Closed

Sunday:

Closed

  • "I have been experiencing a lot of pain. After getting treatments here, I have felt a lot better. I highly recommend the treatments. This is the only alternative of surgery and has helped."
    Marie B.
  • "Sharp pain down both back of legs to me feet. All gone after 12 visits!!My wife all her general aches and pains all gone. Carpel tunnel treatment for my hands, tingling almost all gone."
    Jerry N.
  • "I love the approach here with Dr. Rosenthal. They really do promote the well being of the entire body. The services and care offered here are unparalleled. I have a much better awareness of my body and how so many factors go into maintaining a healthy body. I have and will recommend Dr. Rosenthal to anyone looking to better themselves."
    Jason B.
  • "Dr. Rosenthal has been a great help to me and my lower back pain. The thing I appreciate the most is the education I received regarding my body and its condition. They have a wonderful, clean professional and technically advanced facility. I’ve always felt like I was in very capable and knowledgeable hands with Dr. Rosenthal and his staff. I have recommended them to many people and will continue to do so."
    Jeff J.
  • "Dr. Rosenthal and his excellent staff have done a great job getting me back to 100%. The rehab program and thorough weekly visits have me feeling great. Thank you."
    Josh G.
  • "Dr. Rosenthal and his staff are awesome! I came in three weeks ago in tremendous pain. Within a week I was doing 100% better and now I am pain free. Thank you again Dr. Rosenthal"
    Keith P.
  • "It has been a pleasure having Dr. Rosenthal work with me. I work out HARD and I have Scoliosis in the spine. I also had vertigo, tingling in my arms and limited range of motion. Since coming here I have not had vertigo, no tingling and range of motion is much better. I thank and totally appreciate Dr. Rosenthal and staff for feeling good."
    Tom K.
  • "As a martial artist I work out my whole body on a regular basis. With injuries I sustained and constant stress on my body it became difficult to teach and train in the art I love. I came in to get help and after seeing my X-rays, and the way mybody was out of alignment I realized how much help I really need. Now in just three months time my body is in much better alignment, I am feeling so much better and my body is under a lot less stress."
    Alex R.
  • "I first came here after suffering really bad pain in my lower back. It hurt to stand up and even sitting down involved discomfort. I was met by Dr. Rosenthal and in a very professional yet caring way; and after an evaluation, Dr. Rosenthal suggested treatment. I am now in the third week of such a treatment and the improvement has already been immense. I have nothing but gratitude and respect towards Dr. Rosenthal and his team."
    Demi M.
  • "I first came here after a car accident. I was suffering from shoulder, neck and back pain. Dr. Rosenthal and his staff are amazing, helpful and always bring a positive vibe whenever I come in. Now my pain is almost gone and it makes me very excited that I started coming here."
    Jerica A.
  • "When I came here I was extremely stressed, my body was tight and misaligned. After the first month I had major improvements. I am continuing treatment and on a path to total transformation. I have been to many treatment centers in the past and this is by far the best experience."
    Bryan S.
  • "Great results. Wonderful great people! Will definitely recommend to other people."
    Sandra F.
  • "When I first came here I was having headaches and migraines almost daily at a debilitating level. As a student it was really hard to stay focused on schoolwork. After a month of coming here the headaches disappeared. I am sleeping better and have more energy. It completely changed my day to day life and helped to get me back to the things I enjoyed."
    Jenna M.
  • "After years of neck and upper back pain, off and on, I finally feel great. I'm very thankful to Dr .Rosenthal and crew for helping me improve the quality of life. I highly them."
    Kristen F.
  • "I came in not being able to use my right arm due to horrible pain. The treatment was fully explained to me. Everyone is so helpful and warm here. They really care about you as a person and your progress. This is a very happy and wonderful place. My arm is almost back to 100% thanks to all of you."
    Julie T.