If you suffer from back pain, you should know you’re not alone. In fact, nearly 65 million Americans suffer from frequent episodes of back pain, with 8% of all adults suffering from persistent or chronic back pain. Even though so many people experience back pain, traditional medical advice usually points to seeing a doctor, getting an X-ray, or taking ibuprofen.
Unfortunately, these tactics don’t get to the root of the issue causing the back pain.
Many sources of back pain stem from a singular incident, but many others may point to daily lifestyle habits, such as working in a sedentary environment, poor posture, choices of footwear, and more. Here, our chiropractor for back pain at Tucker Chiropractic discusses everyday habits that help alleviate back pain. Contact our Gainesville chiropractor today to learn more about our chiropractic conditions and to schedule an appointment for treatment!
Begin Your Day With Light Stretching
One of the best ways to start each day is with a few minutes of light, focused stretching. Throughout our nighttime slumber, we’re relatively still, remaining in a similar position over many hours at a time. So, when we awake, taking a few minutes for some gentle, easy movement can help get our blood moving and our joints ready for movement and the day ahead. Oftentimes, people with back issues experience back pain due to limited mobility, subluxations, or weakness somewhere in their body. While you stretch, don’t force any severe movement, and focus your energy on lengthening the spine and breathing deeply.
Consider Switching Your Footwear
For people who experience back pain, the type of clothing they wear, the kind of pillows they use, and the quality of the mattress they sleep on can all make a difference in reducing their pain. But their choices in footwear likewise matter. When selecting footwear, people with back pain should always prioritize comfort and support over style. If your back is in pain and you wear shoes with heels over an inch high, the extra height can negatively affect your walking patterns and put a significant amount of stress on your joints, inevitably leading to worsened back pain. For more information, contact Tucker Chiropractic to schedule an appointment with our chiropractor.
Take A Daily Walk For At Least 10 Minutes
Walking is among the best exercise activities for the vast majority of people. Walking is beneficial for overall health and heart health, and it can also help alleviate back pain. Taking a break from work, particularly for those who work while sitting at a desk or remain in a singular position for long periods of time each day, can help alleviate tension, relieve stress, and calm triggered muscles that cause back pain. You might consider using a portion of your lunch break each day to take a 10-minute walk, or you might walk in the evenings with a friend or with a pet dog. Your chiropractor can help you decide the best walking terrain for your needs and monitor your spinal improvements as you incorporate walking into your daily routine.
Avoid Sitting For Long Periods Of Time
Sitting for long periods is a common daily requirement for many people, particularly those who work from home, in an office, or any other desk job. If you sit for long periods of time each day, you might notice at some point you fidget in your chair, or you may experience difficulty focusing due to discomfort or pain. These are both clear indications that you should stand up and move around. In general, you should stand up and take a small break to move your body at least once each hour for every hour you sit. Ensuring you switch up your positioning regularly can help you alleviate postural issues and back pain and allow you to get more done once you return to your desk.
Alternate Ice & Heat Therapy
If you bump your knee or bruise your elbow, you might consider putting an ice pack on the affected area. When applied to the skin, ice can help reduce sensitivity, calm swelling, and combat inflammation. And when your muscles hurt, you might feel inclined to take a hot bath. Heat is a great way to soothe your muscles and speed up your blood flow. But which should you choose for a pinched nerve, herniated disc, or another source of back pain? Many people relieve their back pain by alternating ice and heat therapy. If it’s appropriate for your situation, you can start with icing the area and then alternating to a heating pad or compress, applying each for up to 20 minutes at a time.