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The Dummies' Guide to Navigating Back Pain


You've all seen those "How To" books for Dummies right? 

Well they even have a Back Pain for Dummies section, and it proves to be a good read. Sometimes we think we know all there is to know when it comes to handling pain in our bodies, but it turns out we can often be wrong.

How many times have you followed an old wives' tale that led you astray? Sometimes it makes sense to just go back to the absolute basics, and really learn all you need to know about properly caring from your back. 

How to manage back pain: 

  • Check with your doctor, but limit bed rest as much as you can. Getting rest in the beginning is good to help give your sore back needed healing time, but make sure you don't stay horizontal for too long. 
  • Think cold and hot. Ice and then heat your painful areas. Ice is great as an anti-inflammatory, and heat is great to increase blood flow to the painful areas. 
  • Once you are done with the day or two of bed rest, get up and start moving! If you stay motionless, you will get some seriously stiff muscles, and this will give you a whole new set of problems. 
  • When you get the green light, return to normal activity. Start gradually introducing daily tasks, and then work your way back into the swing of things. 

How to stand comfortably and support your back:

Posture is key to a happy back! Try these steps to align your back, and feel the difference. 

  • Standing with your heels 6 centimeters away from a wall lean against the wall. 
  • Shift the small of your back toward the wall; this is done by tilting your pelvis. 
  • Keep your shoulders back; you want them in line with your torso. 
  • With your head centered over the top of your chest, keep it level while keeping you neck straight and slightly forward. 

This standing exercise is a great way to help straighten your posture. If you have 30 seconds to spare find a wall and give your back a little attention. Another great posture tip is to shift positions throughout the day. If you are standing for prolonged periods of time, shift your weight and change positions often. 

Keep your back healthy! 

Your back is a very important piece to overall health. Keep it in mind when you are doing activities, and make sure you are stretching and moving it correctly. Talk to your chiropractor about good back friendly exercises to maintain back health!


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