How to Say Goodbye to Back Pain

Have you been struggling with back pain? Don’t let back pain stop you in your tracks in 2021. Learn how to prevent and relieve back pain with these tips.

10 tips to help you say goodbye to back pain

#1. Watch your weight

The more weight you’re carrying — particularly around the middle — the more strain it puts on your lower back and the more it shifts your center of gravity. You can help to prevent and relieve back pain by ensuring that you stay within 10 pounds of your ideal weight (which is calculated based on gender, height and age).

Diet plays an especially large role in weight, and there are lots of small changes you can make in your diet that can lead to real results. These include drinking more water and less soda and alcohol, reducing sugar intake, eating more fruits and vegetables, etc.

#2. Exercise more

Speaking of weight loss, exercise can help you reach your goals and stay motivated enough to commit to a healthy diet and lifestyle. Best of all, exercising more will also help you to avoid back pain.

Exercise helps back pain by helping you to drop additional pounds, but it also builds muscles that can help to support and take some pressure off of your spine.

Yoga has proven to be an especially effective exercise for relieving and preventing back pain, as it helps to reduce stiffness, loosen the spine and build back muscles.

#3. Move around frequently

Whether you’re sitting or standing, being in the same static position for too long is going to be hard on your body. Sitting for too long can put additional pressure on your spinal discs, and standing for too long, especially if your posture isn’t good, can lead to misalignment and puts stress on the spine.

Whatever position you’re in, make sure that you don’t stay in it for too long. If you have a desk job, take a few minutes to walk around and stretch every so often. If you stand for long periods of time in one place, stretch or walk in place periodically throughout the day.

#4. Quit smoking

Most people are well aware of the fact that smoking increases the risk of lung cancer and can cause a range of other health problems. But, did you know that smokers are actually more prone to back pain?

That’s because smoking restricts blood flow to the spinal discs, preventing them from getting the nutrients they need and eventually causing them to break down. Smoking also leads to inflammation, making back pain worse.

#5. Prioritize sleep

When you’re in pain, it can be difficult to get to sleep at night. And, when you don’t get enough sleep, it exacerbates the pain you’re feeling. It’s a vicious cycle, and if you’re stuck in it, it’s important to take steps to get a better night’s sleep.

Keeping a sleep schedule, reducing your caffeine intake, avoiding screen time before bed and exercising more during the day are all things you can do to improve your sleep hygiene.

#6. Find a better sleep position

Sometimes, the position you’re sleeping in is actually the cause of your back pain (or it at least isn’t doing you any favors). And, making adjustments to how you’re sleeping can go a long way to relieving that pain.

Protect your spine by sleeping on your side with your knees pulled up to your chest, or on your back with a pillow under your lower back and knees. Sleeping on your stomach is probably the worst position for back pain, but if it’s your premier sleep position, putting a pillow under your hips could help.

#7. Avoid wearing heels

When you want a little extra style in your step, nothing gets the job done like a great pair of high heels. However, if you have back pain, you’re better off finding another way to express your sassy side.

When you wear high heels, it shifts your center of gravity, putting additional strain on your lower back. If you must wear them, though, stick with heels that are an inch or shorter, or bring a pair of low-heeled shoes with you to change into later.

#8. Lift properly

You may not be lifting heavy weights at the gym, but that doesn’t mean that you aren’t lifting heavy things throughout the day. Whether you’re picking up your kid, unloading the groceries or lifting your tool box, it’s important that you do so properly.

When you lift something heavy, start by bending your knees and squatting. Hold the item close to your body, lift up using your leg muscles and support your body using your abdominal muscles. Never twist as you lift, and opt to push heavy objects rather than to pull them.

#9. Practice good posture

When you sit for prolonged periods of time throughout the day, it’s key that you get up every so often to stretch, walk and otherwise move around. However, you can also help protect your back while sitting by making sure that you’re practicing good posture.

Choose a chair that has a straight back or one that provides you with lower back support. Sit with your knees slightly higher than your hips; use a stool if necessary. Support your back by engaging your abdominal muscles while seated, and keep your head and back straight.

#10. Stop sitting on your wallet

While an overstuffed wallet might be a happy wallet, if you want to avoid back pain, you should also avoid sitting on an overstuffed wallet, especially for long periods of time.

Believe it or not, sitting on a fat wallet for extended time periods can wreak havoc on your spine as well as your posture. Instead, consider carrying your wallet in a bag, or sitting it next to you for long drives and other extended periods of sitting.

Whether it’s caused by sitting on a too-fat wallet, wearing high heels or carrying a heavy bag around with you, there are a lot of things that can cause spinal misalignment and lead to back pain. Luckily, your local chiropractor can help you combat it effectively.

With Top Rated Local®, you can compare chiropractors in your area side by side, get a snapshot of their reputation overall and read chiropractor reviews from across the web.

Find a chiropractor near you with Top Rated Local today.

Common Myths About Chiropractic Care

Chiropractic care is one of those things that a lot of people think they know about but that there’s actually a lot of misconceptions about.

A lot of what many people think they know about chiropractors and chiropractic care is just myth, which is unfortunate because some of those myths prevent people from getting the effective, non-invasive care they need.

Don’t let fake news about chiropractic care get you down and prevent you from seeking the help of a great, local chiropractor in your area. Keep reading to learn the truth about some of the most common chiropractic myths around.

7 Common Chiropractic Myths

Myth #1. Chiropractors aren’t really doctors.

Many people mistakenly believe that, in order to become a chiropractor, one only has to obtain a certificate from an online course or a two-year degree, or that anyone can become one when it strikes their fancy.

But, the truth is that chiropractors are doctors who not only have to complete a four-year undergraduate degree from an accredited school, but also have to obtain their doctorate and pass the exam given by the National Board of Chiropractic Examiners.

Myth #2. Chiropractic adjustments are painful or dangerous.

A lot of people are afraid of getting their neck or back adjusted by a chiropractor. They imagine loud cracks and sharp pain. But, this couldn’t be further from the truth.

The fact of the matter is that chiropractors are doctors, not “bone crushers,” and rather than causing pain, chiropractic adjustments help to alleviate it.

Chiropractic care also isn’t dangerous, despite what some may say. It actually is a noninvasive treatment that can help to prevent the need for much more dangerous alternatives, like surgery or pain management through opioids.

Myth #3. Chiropractic care is only beneficial for treating back or neck pain.

Chiropractic adjustments are all about the spine, which is why so many people are under the misconception that they are only beneficial in treating spinal issues, like neck or back pain.

However, the spinal cord is a part of the central nervous system, which has an impact on every other part of your body.

In addition to helping to ease back and neck pain, chiropractic care can be used to treat a wide variety of health issues, from migraines and gastrointestinal infections to chronic pain.

Myth #4. You have to see a chiropractor regularly.

Many people are wary of going to see a chiropractor because they believe that going once will mean that they will have to start going all the time. And, not everyone is prepared for that kind of commitment or expense.

If you’ve been putting off going to a chiropractor because you don’t want to be roped into a long-term commitment, you’ll be glad to know that even one adjustment can help to relieve pain.

Some people with chronic issues choose to visit their chiropractor regularly, and some use chiropractic care as a preventative measure. However, this doesn’t work for all patients and the right chiropractor can help you find a treatment option you’re comfortable with.

Your chiropractor may not be able to help you reach your goal in just one visit, but that doesn’t mean that visiting a chiropractor means a lifelong commitment.

Myth #5. Chiropractic care is an expensive luxury.

Depending on your health insurance, you may or may not be able to get coverage for chiropractic care. It’s considered a specialty by many insurance providers, which is why it has a reputation as being overly expensive.

A lot of people equate chiropractic care with boutique yoga classes and doing the weekly shopping at a certain organic grocery store people have nicknamed “Whole Dollar.” In other words, many people consider chiropractic care to be an expensive luxury.

However, since chiropractic care can sometimes be alternative to expensive medications and surgeries, it’s often cheaper for patients to see a chiropractor.

Chiropractic care can also boost the immune system, making it a preventive measure. Staying healthy is a great way to save more money.

Myth #6. Only adults can benefit from chiropractic care.

Because so many people see chiropractic adjustments as harsh, painful treatments, they often think that chiropractic care is only acceptable for adults and is dangerous for children.

People of all ages can actually benefit from chiropractic care. Some chiropractors even specialize in treating infants and toddlers.

In fact, studies have shown that chiropractic care can be effective in treating colic.

Myth #7. Science does not support chiropractic care.

Just as many people equate chiropractic care with an expensive luxury, many more believe that it’s pop science and that chiropractic patients are being sold an expensive placebo.

Lots of people see chiropractic care as a flashy expense without much of any real health benefit, like pricey dietary supplements or trendy smoothies.

However, scientific evidence shows the efficacy of chiropractic care in a wide variety of treatments, including treatment for low back pain and other musculoskeletal issues.

The truth about chiropractic care is that it can be beneficial for treating many different things for many different people, but it’s not the right option for every patient. If you want to learn more about chiropractic care and find out if it’s the right option for you, start by finding a great local chiropractor with Top Rated Local®.

Top Rated Local makes it easy to find all of the best chiropractors near you, and with our one-of-a-kind Rating Score™ system, you can quickly and easily compare chiropractors based on their online reputation across every verified review site and local business directory.

Read chiropractic reviews and find the right chiropractor near you today with Top Rated Local!