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Back pain, whether chronic or acute, is a common problem for millions of people worldwide, and for those who have it, finding back pain relief is a priority. Back pain is one of the leading causes of missed work and disability matters. However, those who experience it lose out on much more than office time; they miss social engagements, physical activities, time with family, and more.
While many head to the medicine cabinet for a quick but unsubstantial fix to their pain, others want a natural solution that gets lasting results. Reducing or ending back pain naturally can help everyone from desk-sitters to weightlifters; the health of your back is critical to everyone’s routine, function, and overall well-being.
This post offers three chiropractor-approved tips to safely and naturally reduce back pain. Let’s get straight to it.
Tip 1 to Naturally Reduce Back Pain: Move with Targeted Exercises & Stretches
Movement is essential to healing, function, and comfort. Even minor stretching and massage can make a big difference within your spine and the back’s soft tissues. The problem is that many with back pain find movement difficult.
Start small and give your back and core muscles time to strengthen. Depending on your injury, pain, and ability, everything from walking to yoga to CrossFit can be beneficial. When sedentary for too long, pain can worsen, and more issues can develop.
Exercises and stretches to try:
Cobra stretch
Cat and cow
Seated figure four/glute stretch (keep spine straight and sit up tall)
Standing hamstring stretch with hips pushed back (don't bend straight over and round the low back)
Glute bridges (lay on the floor with your knees bent and push your pelvis/hips up to the sky as your shoulders remain in place on the floor)
Mid back rotations/mobilizations (keep low back stable and not moving during)
Downward dog
Plank
It’s always important to pay attention to your body. If particular movements heighten your discomfort or feel unnatural, stop immediately.
Pro tip: If you don’t already adhere to daily exercise and stretching practices, you should find a routine that will work into your schedule and slowly implement it. The stronger and higher functioning you are, the less your risk of injury is, and the better you can respond to injury should it arise.
Working with a sports chiropractor is a great way to ensure the safety of your exercises and stretches and learn what will work best for you.
Tip 2 to Naturally Reduce Back Pain: Prioritize Quality Sleep
Sleep is integral to healing. Research has shown that quality sleep while ill or injured is one of the most effective healing methods.
As we sleep, the immune system gets to work, producing a protein that fights inflammation and trauma within the spine and musculoskeletal system. Hormones are also administered to support muscle repair, and the body has time to restore and rejuvenate.
We’ve all experienced what lack of sleep does to us mentally. It makes it hard to function on all levels, creating mental stress that can manifest physically in the neck, back, and hips, further hindering your back’s function and your comfort.
If you have back pain while sleeping, try sleeping on your back with a pillow positioned underneath your knees to help take tension off the low back or try sleeping on your side with a pillow between your knees to keep the pelvis/hips aligned.
You should never skip out on sleep, especially when injured or ill.
Tip 3 to Naturally Reduce Back Pain: Improve Your Posture
One of the most prominent causes of back pain is poor posture. The thing that makes this a real issue is that postural dysfunction sneaks up on you. It’s not easy to pinpoint. It’s important to note that good posture is necessary while sitting, standing, and exercising.
When we use improper posture, pressure is placed on areas not meant to support it. When we do this regularly, not only does our body think it’s natural, but it can physically reshape our form and lead to chronic back pain and stiffness. To restore proper function, the body must be re-educated.
Proper posture while seated:
Keep buttocks against the back of the chair
Use lumbar support; this can be with an ergonomic chair or something to fill in the gap between your back’s arch and the chair, such as a pillow or a McKenzie lumbar roll
Keep your ears aligned over your shoulders and hips; this will dissuade hunching and jutting your neck forward
Keep your hips and knees at 90 degrees with your feet flat on the floor and weight distributed evenly between both hips
Keep your forearms parallel to the floor and your keyboard set for your wrists to remain unbent while typing
Keep your monitor between 18” and 24” from your face, with the top at eye level
Take couple-minute breaks of walking and stretching every 30 minutes or so
Proper posture while standing:
Always stand straight and tall with your shoulders pulled back
Put your weight evenly throughout your feet and keep your weight evenly distributed on both legs
Keep your head level and in line with your body (remember, the spine starts near the buttocks and moves up through the base of the head, so try to keep it all straight)
Allow your arms to hang naturally
Keep your feet shoulder-width apart when possible
Where appropriate shoes
Pro tip: Set reminders to check your posture until good posture becomes your norm.
Visit Our Lawrence Chiropractic Clinic for Tailored Back Pain Solutions
Our chiropractic team has worked with numerous patients suffering from back pain. While we can’t guarantee your injury or condition is curable, we can help minimize and manage the discomfort it’s causing.
Adhering to the tips above and a healthy lifestyle will proactively support your back and spine, but to get relief now, we offer many safe, noninvasive chiropractic solutions that initiate the body’s natural healing response and produce the lasting results you want.
Chiropractic solutions we use to help end back pain at the source include:
Let our experienced chiropractic team get your back fully functioning so you can live fully, confidently, and comfortably. Schedule your appointment today.
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