Pain is a condition that most everyone will experience at some point in their life, but there are steps you can take every day to get back relief at home in conjunction with your chiropractic adjustments. At Hopkins Health and Wellness, our team of chiropractors in Woodbury specialize in the DMR Method, taking a holistic and collaborative approach to healing your pain and treating the root cause of your discomfort. While we treat a wide array of health and pain conditions, a large majority of our patients present to our office with different types of back pain causes by stress, trauma or injury, poor posture, and numerous conditions that cause back pain. Sometimes, in order to stop suffering from back pain, our patients can implement good habits into their daily practices that can alleviate pain and discomfort in combination with our chiropractic therapy. Below are five ways you can better your health at home to relieve back pain and discomfort.
Practice the RICE Method
If you have suffered a soft tissue injury such as a sprain or strain at work, at home, or playing sports, the RICE Method is a very simple self-care treatment that can help you alleviate your discomfort and swelling. RICE stands for Rest, Ice, Compression, and Elevation. Here are the steps to follow:
- Rest – Once you’ve been hurt, it’s best to stop what you’re doing to address your injury and let your body begin to heal. Continuing an activity once you’ve been injured can enhance your injury.
- Ice – Ice can reduce pain and inflammation in an injured area of the body. Apply an ice pack or back of frozen fruits or veggies to the affected area for 10 minutes on, 10 minutes off, and repeat as needed for the first 24 to 48 hours after suffering your injury.
- Compression – Applying compression with a first-aid wrap can prevent and alleviate swelling.
- Elevation – Propping an injured ankle or other appendages up above your heart can reduce pain, alleviate soreness, and prevent bruising.
If symptoms worsen after applying the RICE Method to treat an injury at home, call your chiropractor in Woodbury to learn more about your DMR treatment options with us for safe and effective natural injury recovery.
Practice Daily Stretches
Stretching is a great way to get the blood flowing to loosen up your muscles. Muscle tightness contributes to back pain, especially tight muscles in your back and thighs. When your hamstrings are tight and taught, for instance, this can cause your mid to lower back and hips to feel stressed and painful. Stretching your hamstrings twice daily can reduce tightness and reduce your back pain. Similarly, stretching your shoulders and arms can help alleviate upper back and neck pain.
Staying hydrated is crucial for the optimal function of your nerves, muscles, joints, and other tissues in the body. Water hydrates your body tissues, replenishing them with nutrients and oxygen while flushing the system of toxins and other pathogens that make their way into your muscles when you breathe and in the foods you consume. When your body is dehydrated, it doesn’t function as well as it should, which can lead to muscle fatigue, spasms, soreness, and tightness, all of which contribute to back pain. Drink at least eight glasses of water daily to ensure you’re hydrating your body to lessen back pain.
Use Essential Oils
Essential oils have been shown to have natural healing properties that can encourage pain relief, among other things. Essential oils are derived from plants and herbs and have been used for centuries by healers and body practitioners to relieve pain, encourage relaxation, reduce stress, and heighten mental clarity and focus. If you have sore, stiff muscles at the end of the day, try applying lavender or peppermint essential oils to the affected area, which are both antimicrobial and relaxing. You can mix essential oils in with your favorite lotion or add five to eight drops to your bath for natural topical pain relief and relaxation.
Sleep on a Good Mattress
Sleeping on a good mattress can not only help you sleep better, it can also improve your posture while you sleep. Mattresses should be replaced every five to eight years, but when treated well, can last up to 10 years. If you notice your mattress has become less supportive but you’re not in the position to buy a new one, use pillows and wedge supports to maintain your spinal posture. If you’re a back-sleeper, placing a pillow under your knees can relieve stress on your lower back. If you sleep on your side, place a pillow in between your knees to keep your spine aligned while reducing tension on your back and hips. Avoid sleeping on your stomach.
Wear Supportive Shoes
The shows you wear can affect your back health. If you work on your feet or spend a lot of time standing, it’s important to wear supportive, comfortable shoes that have a good arch, ankle, and heel support. This can reduce pain in your lower back and hips. If you are active and run, walk, hike, and exercise regularly, it is crucial to wear good shoes to lessen back pain. Talk to your chiropractor about the benefits of using a heel support or orthotics to relieve pain in your back, especially in your lower back.
Come in for Chiropractic Care
These are some of the best ways you can reduce back pain every day whether at home, at work, or on the go. Be sure to tune in next time to learn more ways you can protect your back and alleviate back pain.
Chiropractic adjustments can keep your spine aligned while improving nerve function to help keep you out of pain. If you would like to schedule an appointment for chiropractic care, contact your Top Rated Local® chiropractor in Woodbury at Hopkins Health and Wellness Center. Our team of chiropractors, physical therapists, massage therapists, and medical practitioners will work together to improve your health and reduce your pain using the DMR Method. Call us today to learn more about our unique approach to health and wellness, or to schedule an appointment with your friendly, experienced chiropractor.