Natural Back Pain Relief: 7 Effective Ways

Back pain is a big deal. In fact, so big, it costs Americans at least $90 billion a year in medical and non-medical expenses and has affected an estimated 59 million Americans in the last three months. We’re here to help. Try these seven simple, effective and drug-free ways to ease back pain:

1. Get regular chiropractic adjustments. Chiropractic is proven to effectively treat back pain. Non-invasive and gentle chiropractic adjustments help to restore function and structure without the dangerous risks of surgery or drugs. (A study in the journal Spine revealed that many, if not most, back surgeries fail and often leave a patient in more pain.)
2. Increase core strength. Your core plays an important role in back pain and strain. A strong core will reduce the amount of strain on your lower back. Pilates, lifting and bodyweight exercises are great ways to increase your core strength and ease back pain.
3. Don’t become dependent on a back brace. Your doctor of chiropractic may prescribe a brace to encourage back pain relief, which can be an excellent tool for easing painful symptoms. But it’s critical you avoid depending on your back brace entirely. Overuse can cause your core muscles to weaken, putting your back at increased risk for injury and strain. Your main focus should be in on finding the root of the problem and strengthening your core muscles.
4. Practice excellent posture. Your posture affects more than how you look. Good posture helps to maintain proper alignment in the spine, reduces stress on ligaments, prevents muscle strain and conserves energy, among other benefits. Ask your chiropractor for tips on how to improve your posture.
5. Apply ice and heat. Ice and heat is an inexpensive way to treat or ease back pain. Ice can also help reduce swelling after an injury. If you’ve sustained an injury, the typical recommendation is ice for the first 48 hours before switching to heat.
6. Improve your flexibility. Flexibility can help release tension and stress in your back. Carefully stretch the major muscles groups and be sure not to overdo it. If you have any questions, ask your chiropractor for tips on stretching.
7. Check your mattress, pillow and sleeping position. These three things can have a detrimental effect on your spine and your level of pain.
   • Mattress: Your mattress shouldn’t be too soft or too firm and should offer uniform support from head-to-toe.
   • Pillow: Choose a firmer foam pillow that fills the space between your ear and the bed, and keeps your spine in a neutral position.
   • Sleeping position: Always avoid sleeping on your stomach; it removes the curve in your neck and places pressure on your brainstem. Sleeping on your back provides the least amount of pressure on your spine.

Did you know that chiropractic can help with more than just back and neck pain? Visit chiroone.com/our-approach to learn more about how chiropractic care can help.