GENERAL GUIDELINES FOR RECOVERING PAINFREE MOVEMENT

          
MOVE           RECEIVE          RELEASE           STRETCH

MOVE:
General exercise helps relieve pain,
improve heart strength, endurance, muscular activity, coordination, mental
health, and is good for every system of the body. 
Perform activities that are comfortable, listen to your body for when to
slow down. Swimming and walking and biking tend to have less impact on the
joints of the back than other activities such as jogging. 
 
RECEIVE:
Welcome into your life what is
nourishing and life affirming. Receiving massage and bodywork has been shown to
help reduce pain and muscle tension, as well as a sense of wellbeing and joy.
Some body types find more benefit from deeper body work, whereas other’s gain
more benefit from lighter, more subtle bodywork or energy work, such as
acupuncture, therapeutic touch, or reiki. Choose a therapist/healer that you
feel very comfortable and safe. Receiving bodywork from someone who is
compassionate and sets a healing tone can make a world of difference when
receiving healing therapies. 

RELEASE:
Releasing toxicity and stress from
your life is essential to optimal health and spinal function. Fear, stress, and
anger have been associated with longer recovery. Pay attention to making
nourishing and conscious choices. Participate in activities that reduce stress,
such as meditation, mindful movement (such as t’ai chi), or relaxation
breathing. Release toxic and heavy food from your diet, as well as let go of
toxic/negative thinking. Release stressful, toxic relationship from your life is
also a good practice.

 STRETCH: Daily stretching is a simple, safe and very effective
way of releasing strained and tense muscles. Yoga has been shown to be
beneficial for people suffering from back pain. The muscles and fascia store
tension from traumas, mental, emotional, and postural stress- where regular
stretching and bodywork can help relieve this built up tension. It is important
to move into postures and stretches slowly, so not to overstrain. You may need
professional guidance on safe, effective, therapeutic stretches for
you.