6 Suggestions from a Chiropractor to Help Relieve Back Pain

Is back pain persistant and/or continuing to interfere with your quality of life? If so, multiple treatment options in addition to chiropractic care with Mobile Wellness Care may be needed for adequate relief.

The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain.

Below are some back pain treatments that are commonly overlooked or underused. Try one or more of these remedies to see which one, or combination, works best for you!

1. Better Sleep Helps Relieve Back Pain

We already know what you want to say – “umm Doc…if my back didn’t hurt, I’d ALREADY be sleeping better!”  When you have back pain, sleeping can be hard. It can be a vicious cycle because when you don’t get enough sleep, your back pain may feel worse.  

However, your sleep position matters.  Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees. Be sure to sleep on a comfortably firm mattress.

2. Keep Active With Low-Impact Excercise

The old advise of prescribing bed rest for back pain no longer applies! Lying still is one of the worst things you can do for back pain. Not only can it make back pain worse but it can lead to other complications.

Limit bed rest for no more than a day or two. It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try low-impact workouts such as yoga, walking or swimming.

3. Treat Your Back with Ice and Heat

Applying ice regularly for up to 20 minutes each time to the painful areas on your back may help reduce pain and inflammation from an injury.  Wrap the ice pack in a thin towel to protect your skin. Then, after a few days, switch to heat. This will help relax your muscles and increase blood flowing to the affected area.  Another alternative is a warm bath, which will help with relaxation. Remember, too much of a good thing can be bad!  Therefore, avoid burns and tissue damage by NEVER sleeping on a heating pad.

4. Relieve Back Pain with Proper Posture

Mom wasn’t nagging – she was right! Slouching is not good for you. Poor posture can intensify back pain, especially if you sit for long periods.

Don’t slump over your keyboard or slouch looking down at your phone. Rather, sit upright, with your shoulders relaxed and your body supported against the back of your seat. Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor.

Driving?  Adjust your rear-view mirror first while maintaining good posture in your seat.  If you notice you can no longer see what’s behind you, chances are that you have begun slouching. 

5. Strengthen Your Core To Reduce Load on Your Back

When our backs hurt, we tend to focus solely on that area for relief.  However, the muscles in your abs help to play a critical role in supporting your lower spine, too! If these muscles don’t get a good workout during the course of a normal day—they need to be specifically targeted through exercise. 

Helpful core exercises include One-Legged Stand, Side Bridge Planks, Bird-Dog Pose and Bridge exercises. Not only can these exercises help relieve back pain but they can also help you hold your chiropractic adjustments longer! 

Regular exercising also help to release your inner endorphins, which are made naturally in your body. Endorphins may help block pain signals from registering in your brain while helping alleviate anxiety, stress, and depression.  These symptoms are commonly associated with chronic back pain and often make the pain worse.

6. Call Your Chiropractor!

We would be remise if we didn’t include chiropractic adjustments in this list. By aligning your spinal column pressure is relieved by the surrounding muscles leading to relief from the back pain. While it may not always be the silver bullet, it can be one of the most effective ways to relieve back pain.

In conclusion, solutions to back pain relief don’t always have to resort to pain medication and irreversible surgeries.  Best practices are to speak with your doctor and your chiropractor to find a solution that works best for you!

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