Chiropractic Tips for Back Pain Relief & Protecting Your Spine

Correct body movements and positions can help slow the process of degeneration and protect your back for life.  Every time you lie down, lift, stand, sit, or bend, keep your spine in mind.  Your chiropractor may recommend the following "right moves" or may have other recommendations for you.  After a while, protecting your back will become second nature to you.

When you are feeling tightness and soreness you may want to try applying heat and ice to the area that is hurting.  When using heat, moist heat is more beneficial.  Moist heat application can be accomplished by a warm bath shower or moist heat pad.  If you have a dry heating pad, wrap the pad securely in a plastic baggy, and cover the baggy with a small damp towel.  Turn the heating pad on and this will produce moist heat.

For ice application, you may put ice cubes in a plastic bag and apply or use an ice pack.  Also available at your local drug store or at this office are gel ice packs that are reusable.

Heat relaxes the muscles, but can cause inflammation.  Ice reduces the inflammation, but can cause muscles to tighten; therefore, the process of alternating moist heat and ice can be beneficial.

If you sleep on your back. Place a pillow under your head and shoulders, a rolled up towel under your neck, and one under your knees to maintain your three curves.  Always use a supportive mattress, and never sleep on your stomach.

If you sleep on your side.  Place a pillow under your head and neck and make sure that your neck is level with the rest of your spine.  Put a pillow between your knees, and bend them to relieve strain on your low back.  Keep a pillow near your chest so your upper body doesn't roll forward.

Before getting out of bed.  Stretch, raise up slowly, and use your arms to support you as you swing your legs to the floor.  Getting out of bed correctly may prevent an injury to your spine.

When you lift.  Whether it's laundry, a child, or a bag of groceries, bend you knees (not your back), and keep the load close to your body.  Use your stomach and leg muscles to lift and set down loads.