Add this Pain Relief Technique to Your Routine

Are you looking pain relief?  

One of the best self-care tools that I like to do personally and give clients who are struggling with pain is the 90/90 Relaxation Technique.  

This pain-relief self-care tool technique is good for anyone who struggles with headaches, neck pain, upper and lower back pain.  Or you can do this technique after a long day; especially, if you're feeling sluggish or experiencing muscle tension in your neck, upper traps or back, this pain-relief technique is for you.  

Do this technique for 5 to 15 minutes to help you relax, destress and give you the pain relief you've been looking for.

To get started, watch video or read instructions below.

To get started...

  • Set a timer on your phone to do this self-care technique for 5 to 15 minutes.
  • Lie on your back.  Place 1 to 2 folded hand towels underneath your head for good alignment and support.  
  • When you lie on your back, place your legs and feet on either a chair, couch or ottoman.  Other options include, laying on your back with your legs straight out in front of you with 1 or 2 pillows underneath your knees for support or you can bend your knees and place both feet flat on the floor.  
  • For additional back support, place a folded bath blanket underneath your lower back.  
  • Next, place a small pillow or yoga block underneath each hand and forearm to help keep your shoulders from rounding forward.  

Once you're in a comfortable position.  Close your eyes and focus your attention on your breath.  Slowly breathing in and out through your nose and allow your body to completely relax.  Focusing on your breath is a great way to practice mindfulness or to get your meditation practice in.  When we practice being mindful or when we meditate we can improve our focus, clarity and improve our energy level throughout our day.  After 5 to 15 minutes, roll onto one side and push yourself up to a seated position. 

Incorporate this pain relief self-care technique into your routine to help you relax, destress and relieve pain.  

Have questions or comments?

I would love to hear from you!

Post your questions and comments in the comment box below.

An amazing, healthier you,

Ranada xo

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