Besides visiting a professional back pain chiropractor in IL, there are some other ways to overcome back pain naturally. Most of the time, back pain resolves on its own, or by simply adopting some lifestyle and behavior changes.
Back pain affects nearly everyone – men and women, children and adults, and even athletes and weekend warriors. Follow these ten natural fixes to stop back pain from disrupting your day-to-day activities and happy life.
1. Get the Correct Amount of Rest
Doctors used to recommend bed rest to anyone who complained of back pain. However, they have found out recently that resting for more than a day or two makes the pain worse and results in more problems. If you experience back pain, it is best to get moving as soon as you can, but slowly at first. You can try walking, yoga, swimming, or tai chi to ease your back pain. These exercises are ideal as they encourage slow, steady movement.
2. Apply Ice or Heat
Depending on the nature of your back problem, using ice or heat therapy can help alleviate back pain. Icing sore spots or injuries in your back can reduce inflammation and numb the pain. Wrap an ice pack in a washcloth or towel and apply it to tender areas for about 15-20 minutes. Heat is a better option if you are suffering from chronic back pain. Use a heating pad to relax your tight muscles, increase your blood flow in the area, and heal your damaged tissues.
3. Be Conscious of Your Posture
Pay attention to your posture when you sit and stand. Your chair should have good lumbar support and a headrest to avoid sitting-related back pain. The ideal sitting position is with your knees positioned slightly higher than your hips. You can use a footstool to achieve this if your chair is not adjustable in height. Taking regular breaks is also ideal if your work requires you to be seated for an extended period. When standing, avoid slouching as it can lead to rounded shoulders. When using your cellphone or tablet, hold it at eye level to prevent neck and back strain.
4. Lighten the Load in Your Bag
Back pain can stem from carrying a bag that is too heavy for your weight or from carrying a bag asymmetrically. If you are carrying a messenger-style bag or purse, make sure to alternate between both shoulders to avoid discomfort and back pain. Carrying a bag predominantly on one shoulder causes your spine muscles to compensate for the weight. Switching to a backpack and removing unnecessary items from your bag can help decrease the stress on your back.
5. Lift Correctly
We have heard it over and over. “Lift with your knees and not with your back.” You’re placing undue strain on your lumbar spine if you bend over at the waist to carry heavy objects. The proper position when lifting is bending at your knees to squat down, engaging your core muscles, and holding the object very close to your body.
6. Be Mindful of Your Weight
Your excess weight can contribute to your back pain. People who are overweight are at a higher risk for back pain, muscle strain, and joint pain. Carrying around extra pounds, especially around your midsection, can change your center of gravity and lead to more stress in your lower back, worsening your discomfort and pain.
7. Use a Correct Sleeping Position
Feeling intense back pain right when you get out of bed in the morning? The wrong sleeping position can also be a major contributor to back pain. Do not sleep on your stomach, as it forces your lower back to extend and your neck is turned maximally to one side for the rest of the night. Consider sleeping on your side and putting a pillow between your knees to relax your hips. If you’re a back sleeper, you should also place a pillow underneath your knees to relieve lower back strain.
8. Quit Smoking
There are many health conditions associated with smoking, such as heart disease, stroke, and lung diseases. In addition, smoking puts you at a higher risk for developing back pain because it damages the blood vessels that supply nutrients to the joints, discs, and other tissues of the spine.
9. Don’t Sit on Your Wallet
Do not overlook the wallet you put in your back pocket. Sitting on it can lead to spinal issues and back pain. The additional height beneath one side of the pelvis causes your lower back to compensate for the uneven angle of the pelvis, resulting in unequal muscle tension. Make it a habit to remove your wallet from your pocket if you’re going to be driving or sitting for an extended period.
10. Take Care of Your Spine
You only have one spine, and you better take good care of it. Most of the time, back pain arises from problems in the components of your spine, such as the muscles, joints, discs, ligaments, and tissues.
Upper Cervical Chiropractic Ensures Healthier Spine
A combination of the above-mentioned natural fixes and upper cervical chiropractic care can help back pain sufferers overcome their condition. Upper cervical chiropractic care not only provides relief but also corrects the root cause of back pain, preventing it from returning.
In upper cervical chiropractic care, the effort is made to adjust and stabilize the topmost bone in the spine: the atlas. The atlas is a critical spot since it supports the entire weight of the head. If the head is off balance, the rest of the spine will be forced to compensate, leading to back pain.
Here at 1st Place Chiropractic, a professional back pain chiropractor in St, Charles, IL, we employ gentle adjusting methods to restore normal atlas alignment. Whether you experience lower, mid or upper back pain, upper cervical chiropractic care can help your spine heal and function better. Contact us to schedule a no-obligation consultation.