Last week was National Pain Week and as such we wanted to discuss three of the most helpful tools to help manage pain at home.

Here are three items that osteopaths in our clinic commonly recommend for use in the home, which are easy to store, affordable, and can be kept close by as a reminder.

The FOAM ROLLER

For most osteopaths, the foam roller is a household term. This cylindrical item is one of the most versatile pieces of equipment you could own.

Some of our favourite uses include:

• deep tissue massage of muscles – especially around the thighs
• thoracic spine (upper back) mobility
• hamstring strengthening exercises
• deep core muscle activation and strengthening.

The foam roller promotes circulation, improves flexibility and speeds up recovery when used after exercise.

The SPIKEY BALL

The spikey massage ball is compact enough to pop into your bag and take with you on long car rides or flights. Used consistently, it helps msnage pain by addressing tight and tender muscles, and is especially good around those problem areas caused by prolonged sitting.

We suggest using the ball against a wall in any problem muscular areas – apply enough pressure so that you’re not experiencing significant pain, and take a few deep breaths until the pain subsides slightly. The ball can also be gently rolled around in a circular motion. Usage specifically around the buttocks and mid-to-upper back is effective.

For the not so faint-at-heart, you may even try lying on the floor with the ball underneath you, but the increased pressure in this position will bring on the pain!

The THERABAND

These elastic bands or tubes are commonly used to manage pain of the shoulder through rehabilitation, but again can be utilised in any area. There are different levels of resistance available based on an individual’s strength needs.

They can be tied to doors, chairs, around your ankles, knees etc. We love them for aiding in the repair of the rotator cuff muscles in the shoulder. Another area to hone in on with this band is the buttocks – it helps in toning and firming, and improving pelvic stability.

Your osteopath is happy to demonstrate techniques and answer any questions you may have about using these items. Please discuss with your Osteopath at your next treatment or book an appointment online today.