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6 Tips To Help Relieve Back Pain

The Advanced Physicians Team • October 31, 2022

6 Tips To Help Relieve Back Pain


The spine is part of the central nervous system that controls almost all the activities of your body. Therefore, a healthy spine translates to overall health. If you suffer from back pain, targeted chiropractic adjustments can resolve the problem. Here are some other tips that can help relieve back pain.


1. Avoid Prolonged Static Posture

You should avoid straining the muscles and joints on your spine. One way to prevent stressing the muscles of your hip and spine is by not sitting for a long time. Alternate sitting with a standing desk when working. 


Sitting for a long duration exerts pressure on the spinal discs. If you don't have a standing desk, wake up every hour and walk to relieve the load off your spinal discs. If you have been standing for a long period, change to an activity where you can sit down to allow your muscles to relax.


2. Stretch and Exercise Your Muscles

Stretch and Exercise Your Muscles

It is essential to have strong muscles in your abdominal core to support your back. Flexibility and strength help relieve back pain.


Although chiropractic adjustments help treat different types of back conditions, also consider stretching exercises. Exercise the buttocks, back, and abdomen with your chiropractor's recommended routines. Some exercises for strengthening your abdominal core include tai chi, Yoga, and Pilates.


Another exercise for your entire lower and upper back is to lie flat on your tummy and lift your legs and arms in the flying position. While exercises are good at relieving back pain, you need to be careful with high-impact activities like lifting weights, tennis, or running.

3. Sleep Better

Back pain can make sleeping difficult. If you fail to get enough sleep, this can aggravate your back pain. A bad sleep posture also heightens back pain.


Consider lying on your side. Make sure you place a pillow between your knees, so your spine is in a neutral position. This prevents stress on the back. However, if you want to sleep on your back, place a pillow under your knees to relieve pressure on the back.



4. Mindful Meditation

Mindful Meditation

Meditation boosts concentration and releases endorphins. As a result, you experience less stress and anxiety. Mindful meditation helps you control the way your body tolerates pain.


Try meditating for 5-10 minutes daily. You can meditate in the morning when you wake up or before you go to sleep. Alternatively, you can meditate during the day while you are at work. If meditation doesn't work for you, try breathing exercises. Take a few continuous deep, slow breaths for a few minutes.
REQUEST AN APPOINTMENT FOR BACK PAIN


5. Ice and Heat

Applying ice to painful areas on your back helps relieve pain and inflammation from an injury. Consider ice and heat treatments a few times a day. Wrap an ice pack in a towel and place it on the affected area. Switch to a heating pad after a few days. The heating pad relaxes the muscles and improves blood flow to the affected area. Warm baths also help with relieving back pain.


6. Quit Smoking

Quit Smoking

Another way to relieve back pain is to adopt a healthy lifestyle. Apart from maintaining a healthy weight, you should stop smoking. Actually, studies suggest that smokers are four times more susceptible than non-smokers to developing a degenerative spinal disk condition or other back problems.


Nicotine in tobacco products like cigarettes makes your spinal bones frail. It drains crucial nutrients from the disks around your spinal joints. 


Back problems are normally associated with the elderly. However, you can develop back pain at any age. Some causes of back pain may be an injury, bad posture, and excess weight. Chiropractic treatment is a non-invasive approach to relieving back pain.


Relieve Your Back Pain With Chiropractic Treatments

Advanced Physicians have years of experience in chiropractic treatments. It doesn't matter whether you have sciatica, disc herniation, upper back and neck pain, or degenerative disc disease; you can count on us to relieve your back pain. Before recommending any treatment, our certified physicians will perform a comprehensive evaluation and diagnosis. Call us to book an appointment for more information about our back pain remedies.

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