If you’re struggling with back pain, you already know how much it impacts your daily routine and enjoyment of life. From getting through the work day to having a relaxing evening, you’re looking for relief. Taking a few simple steps will start you on the path to feeling better. Here’s a how-to guide.

5 Steps to Getting Relief From Back Pain

1. Rest

Never underestimate the restorative power of rest. Give your muscles and connective tissues time to rejuvenate with sufficient downtime. Be careful of your positioning. You don’t want to aggravate back pain with awkward twists. Also, make sure your mattress provides proper support.

2. Pay Attention to Your Posture

Don’t be a slouch. If you slump while sitting, working, or brushing your teeth, you’re straining your spine. Keep your back upright and in alignment to take stress off muscles, nerves, and connective tissues.

3. Stretch

One of the best ways to control back pain is through stretching. Take a few minutes each day to relax and loosen the muscles in your back and core with easy stretches. As you relax and lengthen your muscles, you’ll experience fewer painful flare-ups and make re-injury less likely.

4. Strengthen

As your back becomes more limber with stretching, add a few exercises to your routine to gain strength. Strengthening the muscles that support your spine and core helps reduce back pain. Don’t ignore your abs. Strong abdominal muscles are critical for spine support.

5. Apply Heat & Cold

Heat promotes blood flow and relaxation, so take time to indulge in warm baths or showers to ease back pain. Heating pads are also convenient and effective. In addition, cold therapy reduces painful inflammation. Try applying a cold gel pack, an ice wrap, or a package of frozen peas to your lower back when you have pain.

If back pain is keeping you from enjoying life, a treatment plan devised by health care professionals will offer relief. For more than 25 years, Walch Chiropractic Center in Leeds, AL, has provided chiropractic care, pain management, and prevention services to residents of Birmingham and the Tri-State. If have pain in your back, neck, legs, or arms, call (205) 699­-4433 to schedule an appointment, or visit them online to learn more about the conditions they treat.