M: 1-7pm | T: 7am-1pm | W: 9-11am, 2-6pm | Th: 1-7PM | F: 7-10:30am

6 Ways to Relieve Lower Back Pain

Lower back pain is unfortunately very common and is one of the leading causes of missed workdays in America. Your lower back supports the weight off of your upper body, so pain in the area can become completely debilitating. There are several things you can do to help ease lower back pain and even more importantly, prevent lower back pain. 

How Lower Back Pain Occurs

Before figuring out how to help severe lower back pain, it’s important to understand why lower back pain occurs. Your lower back supports the weight of your upper body and is subject to a lot of stress and strain. You are even more susceptible to lower back pain if you are active or work a job that requires lifting and manual labor. 

Beyond being active, there are two other reasons why lower back pain can be common. A sudden injury can result in lower back pain as your lower back may have been injured or could be under more stress to account for the injured area. Another reason and the most common reason is aging and the wear and tear on your body. 

6 Ways to Relieve Lower Back Pain

There are adjustments you can make to your everyday life to help reduce severe lower back pain and to avoid it altogether. Here are six ways to help relieve and prevent lower back pain:

1. Maintain Correct Posture 

One of the main reasons people suffer from lower back pain is due to prolonged periods of poor posture. In order to protect your lower back from injury, it’s important to maintain proper posture. This is especially true if you play sports or work a job that requires physical activity. 

When sitting in a chair, avoid slouching as much as possible. If you lift weights regularly, bend and straighten from the knees, not the waist. If you work a desk job, keep your feet planted on the floor and use a chair that provides lower back support. 

2. Use Ice or Heat

For rehabilitation and recovery, it’s important to use ice and heat to reduce swelling and promote quick rehabilitation. If you have experienced a lower back injury, applying ice within the first 24-72 hours can go a long way in reducing pain and swelling. After icing, applying heat can help relax tight muscles. 

You can also use heat for chronic lower back pain, not just an injury. When using heat or ice, it’s important to note that you shouldn’t be using for more than 20 minutes at a time. This will help prevent skin damage that is common with long exposure to ice or heat. 

3. Stretch Often

Stretching is a great way to increase flexibility, durability and help greatly decrease the chances of lower back pain as you get older. Because your lower back extends in many different directions, it’s important to employ a variety of different stretches. Some lower back stretches to try include:

  • Lying flat on your back and pulling your knee to your chest
  • Lying flat on your back with your arms outstretched in a ‘T’ position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee on the floor
  • The superman stretch – lay flat on your stomach with your arms stretched forward while lifting your chest and legs off the floor

4. Stay at a Healthy Weight

Your lower back endures a large amount of stress throughout the day as is. Being overweight causes added stress in your lower back and can result in injury. It can also increase the speed in which you endure lower back pain as you get older. 

Being active and eating healthy can you stay in shape. This will help take unneeded added stress off of your lower back. It will also help your lower back as you get older as it will have had less added stress. 

5. Sleep On a Good Mattress

Sleeping on a good mattress is one of the lesser-known important factors of proper health. People who suffer from lower back pain often experience pain relief when sleeping on a medium-firm mattress. It’s important to maintain proper posture when sitting and standing but it’s also important to maintain proper posture when sleeping. 

For good posture, those who sleep on their side should invest in a softer mattress. Back and stomach sleepers should choose a firm mattress. If you experience lower back pain, it’s for the best that you avoid sleeping on your stomach. 

6. Massages and Chiropractic Care

Massages can help lengthen shortened muscles and can help relieve tension in the lower neck and shoulder. The healthier the lower back muscles are the better the stability, which will help protect you from injury. Healthy lower back muscles also increase durability, preventing chronic pain as you get older. 

Chiropractic care can help reduce chronic back pain, improves nerve communication throughout your body, improves focus and more. It is safe and an effective way to improve overall health without the use of medications. 80% of Americans will experience back pain at some point or another and chiropractic care is a great way to relieve pain. 

Chiropractic Care in Tennessee

Chiropractic care can help reduce chronic lower back pain and can also prevent lower back injuries. Our chiropractic care goes a long way in your overall wellbeing.  Dr. Dee and our team here at Healing Hands Chiropractic in Murfreesboro, Tennesse works hard to help you. Contact us today for an appointment. 

Chiropractic care can help with back pain, migraines, neck pain, herniated disks and more. It is a great alternative to over the counter medicine that can be addictive with a huge list of negative side effects.

What is Spinal Manipulation?

Sріnаl mаnірulаtіоn, аlѕо саllеd ѕріnаl mаnірulаtіvе thеrару, оr mаnuаl thеrару, соmbіnеѕ mоvіng and jolting jоіntѕ, mаѕѕаgе, еxеrсіѕе, аnd рhуѕісаl thеrару. It’ѕ dеѕіgnеd tо relieve рrеѕѕurе оn jоіntѕ, rеduсе іnflаmmаtіоn, and іmрrоvе nеrvе funсtіоn. It’ѕ often used tо trеаt bасk, nесk, ѕhоuldеr, аnd hеаdасhе раіn. Chіrорrасtоrѕ uѕе it tо trеаt оthеr dіѕоrdеrѕ too, ѕuсh as mеnѕtruаl раіn аnd ѕіnuѕ problems.

This is a technique practiced by different health care professionals including osteopathic physicians, physical therapists, chiropractors and naturopathic physicians. During spinal manipulation, practitioners use their bare hands or sometimes a special device and apply a controlled force to a particular joint of the spine. The amount of force that is applied is based on the kind of manipulation that is used. The objective of this treatment is pain relief and improved physical functioning. At Healing Hands Chiropractic, located in Murfreesboro, TN, Dr. Dee is a professional and expert at spinal manipulation.

Who Needs Spinal Manipulation?

Lower back pain is a very common condition among many people and generally improves with self-care. You can remain active while taking pain relieving medication or applying heat to manage the condition. However, there are times when the situation goes out of control, the condition becomes chronic and lasts for several months or years. Your physical condition deteriorates and movement becomes painful. It results in loss of productivity and wages and as well. If left untreated, this condition can prove to be debilitating and can be a challenge to identify, study and treat.

In situations such as this, health care professionals who have been trained to use this technique can help in improving functioning and movement. Exercise, massage, physical therapy and spinal manipulation are the options that can be used to provide relief from back pain. To see if spinal manipulation is right for you, contact Healing Hands Chiropractic today!

Long-Term Benefits of Spinal Manipulation

The objective of the manipulation is to achieve joint cavitation. While pressure is being applied to the back, there is generally a cracking or a popping sound and. This audible release is what distinguishes this technique from other massages. Regular sessions with Dr. Dee help in reducing back pain and provide continuous and permanent relief. Both, pain and dysfunction can be dealt with in an effective manner.

What exactly is spinal manipulative therapy?

This form of therapy uses a force applied on the spinal joints. This force is controlled and quick. The pressure of the force will depend on the chiropractic technique used. Force is applied on the spinal joint to bring it back to its alignment. There will be a “pop” sound hear if the spinal manipulation was a success. This pop is due to the dissolved gas when joint fluids are released. Although a pop sound can be heard often, this is not a requirement to ensure the effectiveness of spinal adjustment.

Chiropractors such as Dr. Dee at Healing Hands Chiropractic, are the best professionals to perform spinal manipulative therapy. Physical therapists and osteopathic physicians can also perform such technique. Nonetheless, seeking a chiropractor’s services will get you what you need. The ultimate goal of the chiropractor is to reduce the pain you are feeling and at the same time, restore function and mobility from the mechanical disorders your body suffers from. Chiropractors are highly trained and specializing in manual therapy. They can evaluate your body’s condition just by touching key areas alone.

Chіrорrасtоrѕ аrе nоt thе оnlу hеаlth саrе providers whо utilize ѕріnаl mаnірulаtіоn fоr bасk раіn trеаtmеnt. Mаnу оѕtеораthіс рhуѕісіаnѕ wіll рrоvіdе a vаrіеtу of tуреѕ оf ѕріnаl аdjuѕtmеntѕ, ѕuсh аѕ the ѕріnаl mаnірulаtіоn аnd mоbіlіzаtіоn dеѕсrіbеd in thіѕ аrtісlе. Occasionally, other tуреѕ оf hеаlth саrе рrоfеѕѕіоnаlѕ, ѕuсh аѕ рhуѕісаl thеrаріѕtѕ оr рhуѕіаtrіѕtѕ, wіll bе trаіnеd іn providing ѕріnаl mаnірulаtіоn аѕ wеll.

When do you need spinal manipulation?

There is a long list of conditions wherein spinal can be treated. Aligning the spine is a way of treating all the other diseases that affect the central nervous system and musculoskeletal system. This includes unlocking spinal joints, rehabilitating ligament injuries, stimulating the nervous system, treating headaches, relief from pain caused by repetitive stress injuries, muscle spasms, pinched nerves and many more.

Spinal manipulative therapy is vital to chiropractic care as this is the most common and effective chiropractic technique used by all chiropractors today. It is safe and very effective in treating various health conditions in the body. Doctors of chiropractors are trained and experts in doing spinal manipulations so you can trust that you are in good hands. Manual therapy is all-natural and your body will be able to heal on its own. Nevertheless, a chiropractor will be the one to determine if you are a good candidate for chiropractic treatment or not.

Before you start on any spinal manipulation therapy, inform your health provider about any complementary health practices that you have been using. They should be able to get a complete picture about how you manage your health. This will ensure that the care you receive is coordinated and safe. Contact Healing Hands Chiropractic today to get started on your journey of chiropractic care!