Chronic back pain can be frustrating at best, but at worst, it can begin to interfere with your daily activities. While it’s always a good idea to seek out expert help for any persistent discomfort, there are also some lifestyle tactics you can use to minimize the ache. Next time you experience back soreness, here are some dos and don’ts for dealing with the pain.

Do:

Try home therapies.

There are many home remedies you can use to minimize back pain. Cold compresses work well for combating pain and reducing swelling from acute injuries when applied within the first 48 hours. Thereafter, moist heat may soothe backaches. Menthol-based creams can also reduce pain, while chamomile tea controls muscle spasms.

Stretch regularly.

Everyone from athletes to manual laborers uses their back muscles regularly. Over time, these muscles can become taut, but regular stretching can help keep them limber. If you suspect your back pain could be a result of tightness, start with a gradual stretching routine to see if you can release any tension. Lying twists and seated toe touches are two gentle stretches to try.

Don’t:

Slump while seated or standing.

Poor posture can compromise your back by causing muscles, tendons, and other tissues to strain. Whether you’re standing or sitting, hold your head straight, and aim to have your shoulders down and back. They should be squared over your hips, and your hips should be straight as well. Consider placing a support pillow behind you in your work chair and car seat to support the natural curvature of your spine.

Stay in one position for too long.

From scrolling through social media for long durations to staying at our work desks without getting up for hours, we often find ourselves stuck in one position for stretches of time throughout the day. Yet, this can put pressure on the spine, potentially leading to neck and back pain. Set a timer on your phone to remind yourself to get up frequently.

If the tactics below still aren’t working to combat your persistent back pain, Augustine Chiropractic can help. Serving Pasco County, FL, this chiropractor develops an individualized plan to address the root cause of lingering discomfort and to help patients heal. Learn more about the practice’s approach to combating back discomfort online or call (813) 994-6008 to schedule an appointment.