At Camarata Chiropractic & Wellness, we believe the body is designed to heal—with the right environment, mindset, and action steps. Whether you're dealing with back pain, neck pain, joint stiffness, chronic inflammation, or muscle tightness, there are powerful strategies you can implement at home to support recovery and reduce discomfort naturally.

Dr. Sam shares his personal go-to methods that help reduce pain, support healing, and restore function—from head to toe. Here’s the full list of what he would do at home if he were in pain.

1. A Light Mobility, Stretching, and Strengthening Routine

Movement is medicine. Gentle, low-impact mobility and stretching help reduce tension, improve circulation, and activate stabilizing muscles. This helps decrease inflammation, improve posture, and support chiropractic alignment.

2. Red Light + Infrared Therapy

Red and near-infrared light penetrate deep into tissues to support cellular repair, reduce inflammation, and improve blood flow. These wavelengths have been shown to help relieve pain, boost mitochondrial energy production, and accelerate recovery.

3. Massage Gun Over Muscles

Using a massage gun can help break up adhesions and tight fascia, release trigger points, and increase blood flow to sore muscles. This tool is effective for daily muscle maintenance and faster post-exercise recovery.

4. Rotate Ice and Heat Therapy

Cold therapy helps reduce inflammation and numb pain, while heat therapy promotes blood flow, flexibility, and healing. Rotating both is a great strategy for injury recovery and reducing stiffness.

5. Grounding Outside or Using a Grounding Mat

Grounding (also called earthing) involves direct skin contact with the earth or a conductive surface. Research shows it may reduce cortisol levels, balance the nervous system, decrease inflammation, and promote better sleep and recovery.

6. Breathing Exercises

Simple diaphragmatic breathing stimulates the vagus nerve and shifts the body into a parasympathetic, rest-and-repair state. Deep breathing improves oxygenation, reduces pain perception, and calms the nervous system.

7. Optimize Sleep and Rest

Your body does the majority of its repair during deep sleep. Create a consistent bedtime routine, eliminate screen time an hour before sleep, and ensure your room is dark, cool, and quiet. Prioritizing sleep is essential for healing.

8. Prayer and Meditation

Spiritual connection and mindful stillness reduce emotional stress, lower blood pressure, and support mental clarity. Taking time each day for prayer, gratitude, or meditation can help reduce the emotional toll of chronic pain.

9. Healing Sound Frequencies and Music

Listening to calming frequencies like 432Hz music, ocean waves, or nature sounds can have a powerful effect on the nervous system. These sounds can promote a calm state, help with pain modulation, and improve sleep quality.

10. Natural Topical Pain Relief

Use pain-relieving creams like Sombra, Arnica, or custom blends of essential oils such as peppermint, eucalyptus, and lavender to relieve muscle tension, reduce inflammation, and soothe sore areas naturally.

11. Intermittent Fasting and Reducing Sugar Intake

Excessive sugar intake is one of the leading causes of chronic inflammation. Reducing sugar and incorporating intermittent fasting supports cellular repair (autophagy), reduces inflammation, and balances hormones.

12. Increase Hydration with Electrolytes

Proper hydration is key to healing. Add high-quality electrolytes such as LMNT and Baja Gold Mineral Sea Salt to your water to restore mineral balance, support energy production, reduce cramping, and promote detoxification.

13. Take Your Foundational Supplements

Dr. Sam’s daily stack includes:

• A high-quality multivitamin

• Magnesium combo

• Vitamin D3 with K2

• A spore-based probiotic

• Omega-3s (as needed)

These foundational supplements support immune health, muscle function, gut integrity, and inflammation regulation.

Final Thoughts

Pain is a signal—not just a symptom. It’s your body’s way of saying something needs attention. While hands-on care like chiropractic adjustments and SoftWave Therapy are powerful tools in our office, there are many things you can do at home to support and accelerate your healing journey.

Start small. Stay consistent. And remember—healing happens from the inside out when your body, mind, and nervous system are supported naturally.

Contact Us

Camarata Chiropractic & Wellness
Main Office: 3237 Union Street, North Chili, NY 14514
Phone: 585-617-4145
Email: info@camaratachiropractic.com
Second Location: Inside Elevate 585 Fitness & Performance Center

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Health is wealth. Let’s help you heal—naturally.

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