The back comprises several tissues surrounding the spine, protecting it and helping us move and stabilize. These intricate structures work together, allowing us to complete several everyday movements. Because most of us use our spine and back tissues regularly, the pressure applied can generate back pain.
Both sedentary and highly active people can experience back pain, limiting their routine and hindering their lifestyle. In most cases, those who have it simply want to reduce their back pain as quickly as possible–often heading to the medicine cabinet, which provides an unsustainable solution.
For real and lasting back pain relief, you need to treat the injury, not the symptom. This post provides four chiropractic tips to help end back discomfort naturally and safely while promoting healing.
Why Does My Back Hurt?
Learning the cause of your back pain is vital to knowing how to treat it effectively. In some cases, a sudden accident causes it; however, often, it’s due to years of chronic misuse, making it more challenging to determine.
Working with your local chiropractor can help you discover the why behind your discomfort.
Some of the most common reasons for back pain include:
- Poor posture
- Improper lifting technique or movement patterns
- Inactive lifestyle or sitting for extended periods
- Scrolling on a handheld device for extended periods
- Improper workstation setup and poor ergonomics
- Poor sleeping position, mattress, and pillows
- A chronic injury or condition
- Overuse or repetitive use of spine and soft tissues
- Pregnancy or carrying too much weight
- Regularly wearing improper and unsupportive shoes, such as high heels
- Jobs that require working on your feet for long periods
- Regular athletic activities and exercises
While you can’t avoid some of these activities or lifestyle choices, proper chiropractic patient education can help you better manage them.
Protecting Your Back Proactively
You can help discourage back pain by implementing the following into your routine:
- Always wear the best shoes for your activities; if you must wear high heels, ensure they are low and offer good support
- Set up your workstation correctly and use an ergonomic chair or support for your lower back
- Take breaks from prolonged inactivity with stretches and exercises that are easy to complete in an office setting
- Exercise and stretch regularly, incorporating spine stretches
- Never push through pain or discomfort; listen to your body
- Sleep on a firm mattress and use firm pillows to support the neck (cervical spine)
- Warm up and cool down when working out or participating in athletic events
- Work with a chiropractor to ensure your body is fully and properly functioning and to catch any imbalances quickly
Being mindful of your movement patterns and posture can significantly improve your back health and function. Stay aware of your body and make necessary adjustments. As with any habit, the more consistently you do this, the less you’ll need to remind yourself.
How to Relive Back Pain Safely & Now
Ice and heat therapy
When soft tissues are inflamed, movement becomes restricted and painful. Ice reduces inflammation and discomfort, numbs pain, and improves mobility. Use ice therapy alone until any swelling is managed.
Heat soothes and relaxes tension in affected tissues but should only be used during rehabilitation, as it can increase inflammation.
After the inflammation or swelling is controlled, apply each therapy for 10-15 minute sessions every three or four hours, alternating between each.
Stretch, bend, twist, walk
To reduce pain and help avoid further injury, implement gentle stretching and activities to strengthen soft tissues and improve flexibility. Stretching is key to proper movement patterns and also supports joint health, enhances circulation, improves range of motion, and provides natural comfort. If stretching and low-impact exercises aren’t part of your current routine, you should prioritize them starting today.
Change up your current activity
While excessive rest can be harmful, listening to your body is essential. If you’ve been standing all day, rest. If you’ve been training, take a break. If you’ve been sitting for hours, move around. To keep your spine and back healthy, give them the support they need.
Pro tip: Pay attention to your posture. Correcting it can offer immediate relief from pressure, whether sitting or standing. If necessary, set an alarm as a posture-check reminder.
Get a massage
A gentle massage—whether self-administered, from a loved one, or from a massage therapist—can improve circulation, reduce inflammation and tension, and relieve mental stress, providing relief from back discomfort.
Visit Our St. Francis Chiropractor & End Back Pain at the Source
Our St. Francis chiropractor believes in these at-home remedies for back pain relief, but it’s always best to work with a professional to ensure you’re getting the best treatment possible and not causing further harm.
We understand the inner workings and connectivities within the spine and musculoskeletal system and provide safe, noninvasive chiropractic techniques that find, treat, and heal the injury, effectively ending the symptoms it’s causing.
Some of our chiropractic solutions to help end back pain include:
- Diversified Technique
- Thompson Technique
- Activator Method
- Webster Technique
- Graston Technique
- Dry needling
- Physio taping
- CranioSacral Therapy
- And more
In addition to in-clinic chiropractic treatments, you’ll receive personalized advice on lifestyle, posture, exercise, and movement to help you maintain a healthy back and spine.
We understand your desire for a comfortable, pain-free life, and you deserve just that. Our chiropractic care team is dedicated to addressing the root cause of your injury, not just masking your pain.
If you’re ready to live an active, fulfilling life, contact our St. Francis chiropractic clinic today to schedule your appointment. Let’s start your journey to better health!