Newsletter October 2021

10 Ways to Relieve Your Back Pain

Did you know that there are ways to relieve your back pain from the comfort of your own home or even as you go about your daily life? It’s true! We are passionate about educating our patients about how they can beat their daily back pain outside their routine appointments. Here are 10 ways to relieve your back pain:

Sleep with a pillow under your knees

Did you know that elevating your legs while you sleep actually takes pressure off your spine? Stop sleeping flat on your back and start sleeping with a pillow beneath your knees! Your spine will thank you.

Work it out

We all know that exercise is extremely beneficial to the body. But did you know that working out your core can specifically help prevent back-related injuries? Prevention is the best way to avoid back pain at all! Try incorporating some abdominal exercises into your routine.

More calcium and Vitamin D

As previously mentioned, prevention is the best way to avoid back pain. Try incorporating more calcium and Vitamin D into your diet to build stronger bones.

Swap out your shoes

It’s important to treat your feet right. We do after all use them every single day. Spoil your feet with a pair of comfortable shoes to help reduce strain on your back.

Practice proper posture

Avoid hunching and slouching at all costs. A rounded spine puts more strain on your back, ultimately causing back pain.

Excellent ergonomics

Proper posture should also be maintained at your desk. We recommend choosing an office chair with good support to help keep good posture all day long.

Movement is key

Whether you’re sitting at your desk or lounging on the couch watching television, you should always attempt to get up and move a little bit every hour. Sitting too long puts pressure on your spine, and the same can happen if you stand too long as well.

Lift properly

Lifting correctly is extremely important and probably the best way to avoid injuring your back. You should never lift something that is too heavy for just yourself. And you should always lift with your legs as well, never with your back.

Stretch it out

Stretching promotes circulation in your back, so take the time each day to stretch. Stretching can also relieve any aches and pains you are currently dealing with.

Quit smoking

Smoking is an awful health risk to begin with, but did you know that it can also affect the discs in your spine? The nicotine actually restricts oxygen flow to the discs, which can cause them to rupture. Nicotine also reduces the amount of oxygen that enters your bloodstream, which can restrict much needed nourishment to the muscles and tendons of your back.

What do you think of these 10 easy ways to help relieve your back pain? If these don’t work out for you and you’re still experiencing pain, it’s time to schedule an appointment with us.

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