7 Ways To Reduce Lower Back Pain At Home Suggests Our Stoke Chiropractor

back care advice from our newcastle under lyme chiropractorBack pain is an extremely common medical problem amongst people living in the United Kingdom. Researchers estimate that 2.5 million UK citizens experience back pain every day and about one-in-five people are suffering from back pain so bad that it affects their ability to work.

Our chiropractic clinic in Stoke on Trent and our other one in Newcastle under Lyme see the impact of lower back pain first hand, with hundreds of clients visiting us each year to obtain help. We address their back pain with soft tissue treatment, spinal adjustments, and a variety of other techniques.

Unfortunately, many people suffering from back pain cannot make it into our Stoke chiropractic clinic anytime soon. If this describes you, try using the 7 ways to reduce lower back pain at home listed below.

Note: These techniques are useful for dealing with mild back pain. If you are experiencing severe pain, numbness, weakness, or tingling in the legs, call a doctor or visit a hospital immediately. 

Are you interested in discovering how chiropractic care can help reduce your back pain? Or Stoke Chiro is here to help. Book a visit with our leading chiropractic clinic in Stoke on Trent — Newcastle Chiropractic Clinic by calling 01782 711 191 or emailing us at enquiries@chiropractorinstoke.co.uk.

 

#1 – Keep it cool

If you have a mildly strained your back while at work or playing sport, chill it during the first 24 to 48 hours. This will reduce inflammation and soothe the muscle. After the first 48 hours, you can switch to heat for relaxation and pain relief.

The best way to chill your back is with a frozen bag of peas, ice pack, or ice cubes wrapped in a tea towel. Give your back a break from the cold every 20 minutes or so and assess how you are feeling. If your back is still in pain after 48 hours, book a visit with our Stoke on Trent chiropractor or talk to a doctor.

 

#2 – Stretch

If you spend a lot of time sitting down or bending while at work, it can take a toll on your body. Spend some time stretching when you get home to loosen tense muscles and joints. As little as 10 minutes of stretching can improve mobility and reduce work-related back pain.

 

#3 – Buy A New Bed

A bad mattress is one of the leading causes of back pain. So, what is a ‘bad’ mattress? It is any mattress that you find uncomfortable because it is too old (7 years or older), low quality, or it doesn’t suit your sleeping preferences. This tip is particularly important for people who regularly suffer from back pain in the morning.

 

#4 – Stay Active

One of the most common mistakes made by people with lower back pain is spending too much time laying down. They assume that rest is the best approach to healing their back, so they lay on the couch or on their bed for an extended period. Unfortunately, this only causes the muscles and joints to become stiff, leading to even more pain.

You should continue performing most of your normal daily activities even when you are suffering from mild back pain. That includes walking the dogs, jogging, making your bed, cleaning the house, and so on. Just take it easy as you perform these everyday activities and don’t push yourself too hard.

 

#5 – Create An Ergonomic Home Environment

Ergonomics refers to the efficiency and comfort of your immediate environment. This includes the furniture, footwear, tools, and other objects you use on a daily basis.

Take a closer look at the ergonomics of everything around you. Do you have to bend over 20 times a day to reach objects on a low shelf? Is your favourite chair becoming uncomfortable and rubbing into your back? Does your lounge sag and encourage poor posture? Are your high heels uncomfortable and causing pain? Fixing these ergonomic issues could resolve your back issues.

 

#6 – Stay Fit

The stronger your body’s core, shoulder, hip, pelvic, and back muscles are, the less likely you are to experience back pain. These muscles help to take the load off the back and make injuries less likely. Aim for at least 30 minutes of exercise a day, including a combination of strength and cardiovascular training.

 

#7 – Improve Your Posture

Many people who experience lower back pain do so because they have poor posture. They often spend many hours hunched over a computer or sitting on a sofa. You can visit our either our Stoke chiropractic clinic or Newcastle under Lyme chiropractic clinic to obtain some advice on improving your posture, then make some improvements to it in your home. This will relieve the pressure on your back and may reduce the pain you experience.

 

Thanks for reading! If you would like to discuss more strategies for relieving back pain, book a visit with our leading chiropractor in Stoke on Trent — Newcastle Chiropractic Clinic by calling 01782 711 191 or emailing us at enquiries@chiropractorinstoke.co.uk.