Back 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.
Had a great consultation followed by my first hr session. Very positive, friendly and informative. Hope to carry onDavid Hemingway13/02/2024
I don’t know what I’d do without my monthly appointment. My movement vastly improved and there has been a reduction in persistent when I discovered this clinic.Janet13/02/2024
After being diagnosed with BPPV Vertigo I was really suffering and after not really making any progress with the Betahistine prescribed by the Doctor at the Royal Stoke I decided to see Dr Finn, who has previously resolved other muscular and skeletal injuries for myself and my family. With BPPV Vertigo being an issue with the inner ear I wasn’t sure if this was something he could resolve promptly ? The clinic fitted me in really quickly and after just two short visits my BPPV was fully resolved. After spending so much time on 111 and at the hospital I was relieved at how swiftly and efficiently Dr Finn resolved my BPPV, which was really bad. I can fully recommend this clinic for this and other treatments in a professional and effective manner. 10/10Greg Methven11/02/2024
First class service from Rob and teamStephen Banks06/02/2024
My wife was suddenly in real pain around her hip area and upon making a phone call to Newcastle Chiropractic was given an immediate appointment. With a total of no more than 20 minutes she was feeling a lot less pain and doing gentle walking as recommended by Rob. She’s very grateful with a lot less pain and feeling mobile again.Richard Moth06/02/2024
The staff members handle their clients professionally.John Nyansera25/01/2024
I first started seeing Rob in 1998 when he took over from Jane Hvas at the Brampton Clinic. I have now been a patient of Robs for 25 years. I don't know what I would have done without the treatment and support I have re eived from him. He's simply the best.Linda Machin24/01/2024
Dott. Burcu Cetinkaya is the best chiropractor I've ever been treated by, and I've had many. Since the first visit at the clinic I've been examinated and listened very carefully about my problems and I've been given a personalised plan of treatment and exercises straight away. I've been checked vertebra by vertebra and rettified my posture, basically if there is a problem she will find out and I've never been so happy with my back, my problems they're gone and my posture is the best ever. I can't thank dott. Burcu enough even if an emergency occurred she has been always available and makes me feel safe. Not the last the ladies on reception are the kindest ever. The clinic service is a 5 star ???? all round. Thank you ???? ???? ????????Francesco Alfano20/01/2024
Should have come to Newcastle chiropractic a year ago save wasting a year trying get sorted with the NHS, Came to Newcastle Chiropractic and was met by friendly staff and Dr Burcu who couldn’t help enough, don’t know where I would have been with out the help I have received from Dr Burcu. Excellent practice 11/10 all day.Paul Proffitt16/01/2024