Tools that help to manage and reduce c-pain
Chris - email@example.com
Male 205 lbs, age 49. Managed pain reduction down to 5% when I sit (knowingly) too long. Can be pain free for days on end if I 'watch it'. Am currently pain free (seems my butt is spoiled by memory foam cushion). My condition resulted - 12 months ago - from sitting extended periods on a cheap chair.
- C-cushion (Same cheap former chair is now topped up with a c-cushion (at home, in car, and at office) that has dense foam at bottom, memory foam on top, with c-cutout and wrapped in black cloth, bought at a 'Relax-The-Back' store in Burnaby, BC, Canada)
- Memory foam mattress topper (2.5 inch thick) bought at Costco Canada ~ CAD169
- ICE PACK - Every night - sit on ice - 10 min before sleeping. Doctor says: don't walk after sitting on ice. (After 10 min I apply ice to other inflammatory locations) -- Ice really helps similar to other aids , and better than doing nothing.
- Massage - After 3rd massage by rehab person - can sit a lot longer and much less pain - I read somewhere that 80% of all pain conditions are muscle/tendon/ligament related which improve with movement from massage, stretching, etc. <> yet to do self-massage.
- Regular stretching - Anytime during day, anywhere: carefully stretch, hold stretch 20-30 sec, don't bounce, Listen to body: don't overstretch. <> I stretch at home and in gym on top of 3 layers of exercise mats by lying on my back to touch feet, spread legs out like in a squat, place one foot over other knee and use elbow to gently pull the bent knee to chest and hold minutes. Rehap person says: 'butt muscles are involuntary - so can't very well contract at will. However, pressing those muscles and holding for 10 sec is good exercise for all types of conditions down there.
- Getting up from sitting every 20 min - use timer on cell phone to remind
- Stand-up desk
- at home and at work (where possible) - recommend use at least at home <> do stand on gym-type floor mats with ergonomical stand up position and set timer to move to avoid pooling of blood and other problems <> find that my posture improved alot after starting with a stand up desk, and I move alot more.
- Posture control motto: "Squeeze the shoulder blades together, deep breath thru nose in and out, and think happy thoughts"
- (dense foam) Yoga blocks (8 x 11 inch sized, about 1 inch thick) - when sitting on floor to do any exercises like sit-ups, or sitting on gym exercise equipment, or propping under back to help with touching my toes when lying on my back.
- get up from chair every 10 min (use timer) when in restaurant without c-cushion <> to re-educate the muscles, soft-tissue and nerves.
- oxygen therapy - ozone iv-shots, or HBOT (google it !!) while expensive, get you the oxygen the body appreciates.
- green therapy - eat more green leafy vegetables; squeeze your own green juice from wheat grass; sleep longer starting earlier: sleep does wonders for detoxifying and repairing tissues
- and caution with sitting on heels as alternative - am recovering from ligament damage to my knee (meniscus) and nerve damage on upper side of foot - from sitting on my heels in some type of martial arts concentration mode; just learned my lesson.
- clear water for hydration reduces pain - before bed I place a 500 ml water bottle to drink upon rising. - helps.
Overall: am impressed with regular 'icing' (ice pad application). Guess it brings blood circulation. Have yet to find someone as good as Dr. Durtnall in British Columbia, Canada.
Good luck, Chris