February 1, 2017

How to Relieve Back Pain at Home

Sometimes you’re unable to make a visit to the chiropractor when your back is hurting or there are just a few days left until your appointment. At Summit Chiropractic, Spokane Valley’s leading chiropractic clinic, we don’t want you to suffer from the pain. We have compiled a list of five things you can easily do from home to relieve back pain. We highly recommend implementing these tips even if you’re receiving chiropractic care in order to promote a healthy back.

  1. Improve Your Posture

Poor posture is one of the main contributors to back pain. We unknowingly hunch over when using computers and smartphones. Poor posture isn’t always the cause behind a back ache, but it can make it worse. Either way, improving your posture is an easy way to relieve back pain over the long-term.

Seeing one of our chiropractors regularly for spinal adjustments can assist you in correcting and maintaining your posture. Even if you’re receiving chiropractic adjustments, it’s still important to do postural exercises at home to remind your body of correct posture and strengthen your back muscles for a healthy spine. Be aware of how you sleep, sit, stand or walk to improve your daily posture.

  1. Use Ice the First Two Days, Then Heat

If you’ve injured your back or are suddenly experiencing back pain, apply an ice pack to the area for up to 20 minutes several times throughout the day for two days. You can then, start using moist heat by wetting a towel with warm water. Moist heat will reduce back spasms and improve blood flow. Similar to ice, only leave it on your back up to 20 minutes. You can do this numerous times per day over the course of several days.

  1. Perform Stretches That Are Intended to Relieve Back Pain

There are many stretches that help alleviate back pain that you can do from the comfort of your home. One stretch you can do at home to relieve back pain is to lie on your back and pull one knee to your chest. Hold the position for about 30 seconds before repeating with the other leg. Another stretch you can do is actually called child’s pose in yoga; it can be very relaxing. Sit on your knees and slowly lean forward with your arms straight in front of you. Relax in the pose for around 30 seconds.

  1. Engage in Stress-Relieving Activities

Stress is one of the potential causes of upper back pain. People have a tendency to tense their shoulders and upper back muscles when they’re feeling stressed. If you know that you hold tension in your back, incorporate back stretches in your weekly routine to help relieve the tension and stretch your muscles so that they don’t cause back pain. Also engage in stress-relieving activities, such as hanging out with close friends, meditating, or reading a good book with a warm cup of tea.

Implement these tips into your daily routine and continue to exercise them to relieve back pain. If you continue to have back pain, especially if it’s a chronic condition (lasting more than 3 months) contact us today to book an evaluation or appointment. Call all Summit Chiropractic and Sports Institute at (509) 922-1909.