Visiting a chiropractor can provide life-changing relief from back pain, but if you're in agony and it's still a couple days before your scheduled appointment, it's possible to tackle the problem yourself. While it's true that home-based remedies aren't a true alternative to getting professional help, making some simple changes can help you reduce the pain until you visit the chiropractor's office. Here are some steps you can take.
Get Moving
No one's advocating registering in a marathon when you have back pain, but some light exercise can often reduce the discomfort you're experiencing. Taking a moderate-paced walk around your neighborhood increases your heart rate, which pumps more blood throughout your body to help with healing. If you have a pool, some light water jogging is an effective way to exercise without any impact to your joints. Cardiovascular exercise is also beneficial because it generates a mood-boosting endorphin release; if you're feeling upset about your sore back, your workout can elevate your mood.
Reduce Your Stress
There's a tangible link between stress and back pain. Think about the factors that cause you to be stressed and work on changing them to decrease your discomfort. Simple ways of reducing your stress include talking about the issue with a trusted loved one or medical professional, taking up a new hobby with a close friend, spending time outdoors with your family and even making dietary changes such as lowering your caffeine intake.
Consider Your Posture
It's easy to fall into the habit of leaning too far forward in your seat at work and slouching on the couch in the evening, but this lack of attention to proper posture can cause myriad back problems. While seated at work, make a conscious effort to push your buttocks toward the back of the chair, gently pull your abdominal muscles inward, stretch your spine toward the ceiling and shift your shoulders backward. At home, take the same approach on the couch or opt for a chair that's more conducive to sitting upright. At work and at home, commit to getting up every 30 minutes and taking a short walk around the room to loosen your back muscles.
Switch Up Your Sleeping
Sleeping in an awkward position can exacerbate back pain, leading to discomfort throughout the day. Take a spare pillow to bed and position it based on how you typically sleep. If you sleep on your side with your knees bent, place the pillow between your knees. If you sleep on your back, putting the pillow on the mattress directly below your knees can lead to relief, while shifting the pillow beneath your hips is helpful if you sleep on your front.
To learn more about back pain solutions, contact a chiropractor office like Dorchester Chiropractic Inc.
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