Chronic back pain often results from excessive strain on the back muscles. Any number of triggering events can cause this strain, from a one-time auto accident injury to years of incorrect posture. To relieve chronic back discomfort, bear the following guidelines in mind.

Do:

Practice home care.

Take care of yourself at home. Use a heating pad on the affected muscles. Sleep on a mattress with a medium degree of firmness for optimal back support. Be mindful of your posture; hold the neck and spine straight without being too rigid. Always practice smart lifting technique by lifting with the knees and never the back.

Stretch.

Gentle stretching encourages blood flow and loosens tight muscles, increasing your natural range of motion. With the improved ability to move affected muscles comes a reduction in pain. A classic gentle stretch is the yoga pose of cat-cow. Position yourself on the floor on your hands and knees, with hands directly under shoulders. With an exhale, push the back toward the ceiling, rolling into an arch, as a cat would stretch. Hold for five seconds. Then, with an inhale, lower the back until the arch is inverted, like a cow's back. Hold for five seconds, exhale, and return to cat position. Repeat up to nine times.

Don't:

Sit for long periods.

Muscles stiffen more and more the longer a person remains inactive, which only worsens back pain. While moving around with chronic back issues can be uncomfortable, aim to get up at least once every 30 minutes, even if it's to take a few brisk laps around the room.

Avoid exercise.

Do some light exercise to help your back pain. In addition to stretching, partake in workouts that engage the core. Core exercises strengthen the muscles around the lower spine and abdominal areas, providing increased support for the back and lessening pain. A back-flexion stretch is an excellent starting point. Lay on your back and pull the knees to the chest while flexing the head forward until you feel a comfortable stretch across the mid and lower back. A knee-to-chest stretch is another ideal low-impact exercise. Lying on your back with the knees bent and the feet flat on the floor, place both hands behind one knee and pull it to the chest; you should feel the stretch in the buttocks.

Educate yourself and relieve your back pain by seeing a chiropractor. The chiropractic care professionals at Team Health Chiropractic are here to help. They provide St. Louis County, MO, with chiropractic adjustments designed to treat a variety of issues, from back and neck pain to headaches. Call (314) 567-9990 or visit their website to schedule an appointment.