10 Tips for Back Pain Relief

10 Tips To Reduce Back Pain

Schneider Clinic P.C. specializes in helping our patients reduce and eliminate back pain. Whether you have a herniated disc, spinal stenosis, sciatica, decayed disc, previous back injury, or other problems related to the spine, we are confident we can help you find relief. Before turning to drugs or surgery, call us for a free consultation to see if one of our unique methods of treatment for back pain is right for you.

Here are 10 natural ways to find relief from back pain, along with tips that may prevent back pain in the future.

1. Visit your chiropractor regularly

Visit your chiropractor regularly
Visit your chiropractor regularly to keep your spine healthy and aligned.

Regular visits to the chiropractor can keep you feeling great! Dr. Schneider treats the underlying cause of your back pain and gently adjusts the spine back to its proper alignment. Temporary solutions such as heating pads and over-the-counter drugs do not treat the underlying cause of your back pain. Instead, they simply cover up the pain temporarily. Dr. Schneider has been helping patients find relief from back pain for nearly three decades.

2. Stretching

Stretching may help alleviate back pain
Stretching may help alleviate back pain.

We all know how good it feels to do a biiiiig stretch right when we get out of bed. That’s because stretching loosens tense muscles that have been resting all night. The same goes for the rest of your body. Stretching serves two primary purposes: the first is to loosen tense or stiff muscles and the second is to strengthen muscles that need help. When it comes to back pain, there are many stretches that can help alleviate the pain. However, it is important to talk to your doctor if you have chronic back pain, as some stretches may make the pain worse.

When stretching, it is important to be gentle and gradual. You should not experience pain while stretching as this can do more harm than good. Once you find the stretches that are best for you, regular stretching can ease back pain quickly and effectively.

3. Practice good posture

Good posture helps back pain
Good posture is an important part of keeping your spine healthy.

Most of us spend a majority of the day sitting. Whether it is at work, in the car, at school or watching television, all of this sitting puts a lot of pressure on the spine. Overtime, bad posture can lead to pain in the neck, shoulders and back. To prevent this, consciously practice good posture.

Good posture means having your feet flat on the floor, back straight, shoulders back, and neck straight. If you are short, it may help to place a small stool for your feet to rest on while sitting. This reduces the amount of pressure on your spine and surrounding muscles and ligaments. It is a good idea to get up every 30 minutes to stretch and move around. This keeps your bones, joints, and muscles from stiffening up and also stimulates the oxygen flow to the brain, making you feel more energized and alert.

Good posture at desk
This graphic shows the proper way to sit at a desk for good posture.

4. Adjust your sleeping position

Sleeping positions for back pain
Sleeping positions affect your spine health.

Everyone has a unique sleeping position. Although some may be more comfortable than others, the best sleeping position is on your back. Sleeping on your back is ideal for neck and spine health because it keeps the back straight and aligned.

Side sleepers and stomach sleepers may create an unnatural curve in the spine which creates a lot of pressure.

Sleeping on your back also allows your mattress to do its job of supporting your spine. Some individuals may find this position more comfortable by placing a pillow underneath your feet. If you absolutely can’t sleep on your back, sleeping on your side with a pillow between your knees can help your muscles to relax and helps reduce pressure on the spine. If neither of these positions work for you, sleeping on your stomach with a pillow under your lower and pelvis abdomen can help reduce the strain on your spine.

5. Stay active

Stay active for back pain
Staying physically active can help reduce back pain.

It’s no secret that individuals who are active tend to live a healthier life, experience less fragility, loss of mobility, injuries and inflammation. Individuals who are active tend to experience less aches and pains and have more energy throughout the day.

Inactivity can cause spinal discs and back pain to become increasingly painful over time, since sitting causes muscles to weaken and puts more pressure to be on the spine. This is especially harmful if you are overweight.

Staying active doesn’t mean you have to train for a marathon. In fact, simple activities like walking, swimming, dancing and cycling are all low-impact exercises that help keep your body in optimal health. As mentioned before, stretching is also a great option as it keeps muscles, joints, and bones loose, improves flexibility, reduces stiffness, inflammation and pain.

6. Use essential oils and ointments

Essential oils for back pain
Essential oils may help reduce back pain.

Essential oils can work wonders in relieving certain types of back pain. We offer a full line of essential oils, diffusers, massage ointments, and other health products at our clinic, as well as AromaTouch Therapy. Here are our top essential oils picks for helping to relieve back pain:

  • Peppermint – A refreshing, invigorating and uplifiting essentail oil that contains analgesic and anti-inflammatory properties.
  • Eucalyptus – A warming, soothing oil that contains strong anti-inflammatory and analgesic properties. Highly effective in relieving aches, pains, and stiffness.
  • Lavender – A fragrant oil that is effective in reducing stress, restlessness, hyperactivity, fatigue and anxiety. Lavender contains anti-inflammatory and analgesic properties that serve well for back ache sufferers.
  • Basil – An ideal muscle for tight muscles. It helps reduce muscle tension by relaxing and loosening stiff muscles. For individuals with neuritis, this oil is recommended to rub into the spine, lower back and up into the neck area.

Not sure what oils to use? Stop by or give us a call and Nurse Mackenzie can help you choose the best oils for your cause.

7. Use a foam roller

Foam roller for back pain
Foam rollers may help relieve back pain and sore muscles.

Foam roller exercises are also known as self-myofascial release. The benefits of this exercise can be similar to the benefits of massage therapy and stretching. Foam rolling can help eliminate adhesions in your muscles and connective tissues, increase blood flow to your muscles, create better mobility, help with recovery, and improve performance. Foam rolling is not safe for everyone, and should not be used by those with a herniated disc. Talk to Dr. Schneider before using a foam roller. Foam rollers are in-stock available for purchase at our clinic.

8. Get Spinal Decompression Therapy

Spinal Decompression for Back Pain
Spinal Decompression Therapy at Schneider Clinic is a unique and non-surgical treatment method for back pain sufferers.

Schneider Clinic’s Spinal Decompression Therapy is a non-surgical treatment with the latest computer-aided technology. Decompression Therapy successfully treats the low back, mid back and neck.

This unique treatment is effective in treating painful and debilitating conditions such as degenerative disc disease, herniated disc, stenosis, degenerative arthritis of the neck and back, and pinched nerves in the neck and back that can cause arm and leg pain.

Decompression Therapy is used by both medical physicans and chiropractic physicians. It is used to relieve pain by focusing and isolating treatment to the one of two discs causing your condition.

During the treatment session, our patients can lie comfortable on their back while the latest protocols are utilized to gently pull and decompress the injured disc, relieving pressure on the nerves. Some of our patients become so relaxed during the procedure that they fall asleep!

9. Ice cold or hot heat?

Ice or heat for back pain.
Ice or heat may help relieve back pain.

A Tip To Remember:


We can not guarantee this application for every patient, however, most of the time we find that patients with injuries benefit from icing their injuries while those who have muscle aches, pains, and spasms benefit from applying heat to the affected muscle.

10. Rest, but in moderation

Rest for back pain
Moderate rest helps maintain a healthy spine.

Medical doctors used to prescribe patients with back pain to simply lie down and rest in bed. We now know that lying down in bed is one of the absolute worst things you can do if you suffer from back pain, as it can lead to severe stiffness, soreness and other complications.

If you have an occasional back ache, try not to rest in bed for no more than one or two days. It is important to keep your body moving regularly, even if it is for five to 10 minutes at a time. This helps loosen muscles, relive joint pain and provide overall optimal health.

Learn more about how chiropractic adjustments at Schneider Clinic P.C. can help reduce or eliminate your sinus and allergy problems.



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