“You’re hot then you’re cold,” she so acutely observes.
But did Perry know that ice can be an extremely effective pain reliever? Even with the slew of fancy shmancy options out there, a simple ice application can still be one of the more effective, proven methods to treat a sore back or neck. Ice is typically most effective if it is applied soon after an injury occurs, or after any activity that causes pain or stiffness, such as a long day on your feet. While any form of applying cold to the pain-ridden area - such as a bag of ice wrapped in a towel or a commercial ice pack - should be helpful, combining massage therapy (yummy!) with ice application is a nice alternative for pain relief.
Putting frozen water on yourself does sound a teeny bit uncomfortable, but heat therapy, on the other hand, can actually be kind of delicious. While the overall qualities of warmth and heat have long been associated with comfort and relaxation, heat therapy goes a step further and can provide both pain relief and healing benefits for many types of lower back pain. Using therapies such as heating pads, heat wraps, hot baths, warm gel packs, etc, are both inexpensive and easy to do. Some patients find more pain relief with heat (either moist heat or dry heat) and others with ice. The two therapies may also be alternated, and Katy Perry belts "you're yes then you're no" to remind us to switch between cold and hot on and off a few times and to see if that is able to relax those tense muscles.
"You're in then you're out," she sings, frustrated with us mortals who hate going to physical therapy.
Physical therapy may seem like the big bad wolf, but give it a shot! Some can actually feel pretty darned good. Many insurance plans cover massages, which can be huge not only for immediate relief of lower back pain, but to improve sleep and decrease anxiety and depression as well. Two for one deal? We like it.
Another option is water therapy, which although also having all the great relaxation benefits of a massage, goes a step further by being able to manipulate them with water temperature and hydrostatic pressure. It also reduces pressure on the joints of the spine and allows for further range of motion.
"You're up then you're down," Perry notes, as she sees just how tight your hamstrings are!
Hamstring stretching exercises can really help! If you have tight hamstring
muscles (the large muscles in the back of your thighs), the motion in your pelvis may be limited, which can increase stress across your lower back. To decrease this stress, it is a good idea to incorporate hamstring stretching exercises into your daily routine. Hamstring stretching should typically include applying even pressure to lengthen the hamstring muscle for 30 to 45 seconds at a time, one to two times each day. There are a number of different ways to stretch your hamstrings, and if you have a back condition you may want to check with your doctor or physical therapist to discuss which position will work best for you.
Read up on some specific hamstring stretches.
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