Here are more tips for the one in every two Americans that reported experiencing musculoskeletal (MSK) pain in a recent survey.

2. Move and stretch gently: Motion can help relieve stiffness and reduce pain over time, with chiropractors recommending an approach to movement that gradually increases your strength and range of motion.
• Back pain: Stretching is helpful, but avoid awkward twisting, bending or motions that lead to over-tensing back muscles.
• Neck pain/stiffness: Take breaks from holding one position too long, such as sitting at your computer. Set a timer to occasionally adjust your position, gently stretch your neck or roll your shoulders.
• Knee pain: Strengthen muscles that protect your knee, especially your quads (the front of your thighs), with exercises like stepping up to and down from a low platform.

A chiropractor can help you learn specific exercises and stretches to support areas of your body causing you chronic pain.

3. Boost sleep: Pain makes it hard to get a restful night’s sleep, and poor sleep can increase sensitivity to pain — leading to another downward spiral. The survey found over half of people who have experienced pain in the past 12 months say it affects their sleep, and 26% have been diagnosed with a sleep disorder. You might try the following: Change your pillow—to improve sleep, especially with neck pain, swap out your pillow. Your ideal pillow depends on the issues you’re having and your preferred sleep position. Try different kinds for several nights to find what works for you. Practice good sleep hygiene—keep your room cool and dark, and try to go to sleep and wake at the same time each day. Relaxation techniques—meditation, breathing exercises or warm baths can help you relax before bedtime.

Presented as a service to the community by: Union County Chiropractic Clinic, 110 Skyline Drive, Maynardville, TN (865) 992-7000 www.unioncountychiropractic.com