Back pain is no fun. 80% of people will experience some type of low back pain in their lifetime. Sometimes it can come and go on its own and you never think twice about it. For some people their back pain keeps them from doing the smallest things in life like putting on shoes or socks. Back pain shouldn't be a part of your everyday life. To date I have successfully helped hundreds of people eliminate their back pain. So here some back pain relief strategies that no one talks about and I want you to try.
Sleep 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. A poor sleep position can also aggravate back pain. 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. Just like Goldilocks make sure your mattress isn't too firm or too soft, but just right for you.
Good Posture
Grandma was right! Slouching is bad for you. And poor posture can make back pain worse, especially if you sit for long periods. Don't slump over your keyboard. Sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor.
Therapeutic Exercises
Assisted therapeutic exercises can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. There are also specialized exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases -- but it takes time.
Don't Rest an Achy Back
Physicians used to prescribe bed rest for back pain. But now we know that lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don't rest for 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 swimming, walking, or yoga.
Ice and Heat
Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury. Try this several times a day for up to 20 minutes each time. Wrap the ice pack in a thin towel to protect your skin. After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation. To avoid burns and tissue damage, never sleep on a heating pad.
It's Go Time
If you've tried these strategies and your back pain is still there, then it's time for a consultation to pinpoint the source and underlying cause of your back pain. Chiropractic care is the leading profession in successfully treating low back pain. Northwood Chiropractic and Wellness is the chiropractic office for you and the chiropractor near you for your back pain relief in Maple Grove, MN. We are focused on getting you out of pain and back to doing what you love to do! If you're ready to eliminate your back pain and sleep better, stand taller, be stronger, and finally ditch that ice or heat pack give my office a call 763-432-3932 and schedule your 30-minute new patient exam.
Dr. Greg Beenken
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