Chiro Guide: 5 At-Home Tips for Lasting Back Pain Relief!
Back pain is one of the most common reasons people miss work and seek medical attention. In fact, it's estimated that up to 80% of adults will experience significant back pain at some point in their lives!
From a chiropractic perspective, we know that the health of your spine is central to your overall well-being. Your spine is designed for movement, and its proper alignment is crucial for the optimal function of your nervous system. While a chiropractic adjustment is essential for correcting spinal misalignments (subluxations), what you do at home between visits plays a vital role in your healing and long-term health.
Here are five chiropractor-approved tips to help you manage back pain and support your spinal health at home!
1. Master Your Posture
Your head weighs about 10-12 pounds. For every inch your head moves forward from its neutral position, it adds an extra 10 pounds of pressure on your cervical spine. This "forward head posture" creates a chain reaction down your back, leading to muscle strain and stress on your spinal discs.
When Sitting: Keep your feet flat on the floor with your knees at a 90-degree angle, level with or slightly lower than your hips. Your back should be straight, and your shoulders relaxed. Imagine a string pulling the crown of your head toward the ceiling. Avoid slouching on the couch for long periods.
When Standing: Distribute your weight evenly on both feet. Keep your shoulders back, your chest forward, and your head level.
2. Incorporate Gentle Spinal Stretches
"Motion is lotion" for your joints, including the vertebrae of your spine. Gentle stretching increases blood flow, improves flexibility, and can help relieve pressure on your nerves.
Cat-Cow Stretch: Start on your hands and knees. As you inhale, drop your belly and look up, arching your back (Cow). As you exhale, round your spine, tuck your chin to your chest, and press into your hands (Cat). Repeat 10-15 times. This mobilizes the entire spine gently.
Knee-to-Chest Stretch: Lie on your back with your knees bent. Gently pull one knee toward your chest, holding for 20-30 seconds. You should feel a comfortable stretch in your lower back and glute. Repeat on the other side.
3. Build a Stronger Core
Your core muscles aren't just for looks, no matter what Hollywood says; they form a natural, protective brace around your spine. A strong core provides stability, reducing the load on your vertebral discs and joints. Weak core muscles force the smaller muscles in your back to do a job they weren't designed for, leading to strain and pain.
Bird-Dog: On your hands and knees, tighten your abdominal muscles. Extend your right arm straight forward and your left leg straight back, keeping your hips and shoulders level. Hold for a few seconds and return to the start. Repeat on the other side.
Plank: Hold a push-up position, keeping your body in a straight line from your head to your heels. Start with 20-30 seconds and build up as you get stronger.
4. Optimize How You Sleep
You spend about a third of your life (or more!) sleeping, making your sleep position critical to your spinal health. A poor sleep setup can erase the benefits of your daytime efforts and even your chiropractic adjustments.
Best Positions: Sleeping on your back or your side is best for maintaining spinal neutrality. If you sleep on your back, place a small pillow under your knees. If you're a side sleeper, place a pillow between your knees to keep your hips aligned.
Avoid Stomach Sleeping: This position forces your neck to be twisted for hours and can cause your lower back to sway, putting stress on the spine.
5. Use Ice, Not Just Heat!
Heat can feel soothing on sore muscles, and it's great for chronic stiffness because it increases blood flow. However, if you're experiencing sharp, acute pain or a new injury, ice is your best friend.
Ice constricts blood vessels, which helps reduce inflammation, numb pain, and decrease swelling—key factors in the initial stages of an injury. Apply an ice pack wrapped in a thin towel to the affected area for 15-20 minutes at a time.
*When At-Home Care Isn't Enough*
These few tips are powerful for managing day-to-day aches and supporting your chiropractic care. However, if your pain is severe, lasts more than a few days, or is accompanied by numbness, tingling, or weakness in your legs, it's crucial to see a professional.
A chiropractor can perform a thorough evaluation to diagnose the root cause of your pain and deliver specific, gentle adjustments to restore proper spinal motion and function.
Your journey to a pain-free life is a partnership between professional care and smart at-home habits! Schedule today to see how your life can only get better!
Sources
Casiano, V. E., & De, N. K. (2023). Back Pain. In StatPearls. StatPearls Publishing. Available at: https://www.ncbi.nlm.nih.gov/books/NBK538173/
American Chiropractic Association. (2023). Back Pain Facts and Statistics. Available at: https://www.acatoday.org/news-publications/newsroom/key-facts/
Cleveland Clinic. (2020). Say 'Good Night' to Neck Pain. Health Essentials. Available at: https://health.clevelandclinic.org/say-good-night-to-neck-pain
Harvard Health Publishing. (2022). The real-world benefits of strengthening your core. Harvard Medical School. Available at: https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
