Tips for Minimizing Back Pain

Good posture and body mechanics can help you recover from back pain. The right posture and movements can also help you prevent your pain from returning. Use the tips in this handout to help you take care of your back.

When you sleep:

• Try not to sleep on your stomach.
• Try sleeping on your side with a pillow between your knees.
• Sleep in the position that gives you the most relief and comfort.
• To get out of bed, first roll onto your side. Then, use your arms to help push yourself up to a sitting position.

When you sit:

• Sit in a firm chair with armrests and good back support.
• Don’t slouch.
• Keep your feet flat on the floor.
• Roll a small towel and place it behind your low back for support.
• Keep your stomach muscles tight, especially when you move.
• Sit close to your work so you don’t have to lean forward or twist to reach it.
• Don’t sit for long periods. Stand up at least every 45 minutes to stretch your back. Walk for a few minutes if you can.

When you walk:

• Let your arms swing.
• Try not to walk too slowly. A slow speed may put more stress on your spine.
• Relax when you walk—try not to walk stiffly, but maintain good posture.

When you lift:

• Don’t try to lift heavy things. Ask for help.
• Start with your feet shoulder-width apart.
• Squat down, keep the natural curve in your back, and use your leg muscles when you lift.
• Tighten your stomach muscles before and while you lift.
• Hold the object you’re lifting close to your body. Don’t lean forward when you lift.
• Lift straight up to a standing position before moving your feet to turn—don’t twist while lifting.

When you drive:

• Stop for breaks regularly. Get out of the car and move around.
• Move your seat so that you can easily reach the pedals without straining.
• Shift positions in the seat from time to time.
• Use a towel roll or lumbar support cushion to support your low back.

When you do daily activities:

• Change or modify your daily activities as you need to—but do them.
• Pay attention to your body mechanics during activities.
• Don’t stay in one position too long.
• Don’t repeat the same movements over and over.

If a specific activity or movement causes you back pain, ask your chiropractic doctor to watch you do the movement or describe the activity to him or her. Your chiropractor may be able to help you identify what you’re doing that causes the pain and then give you advice about how to modify it. He or she may also suggest a chiropractic treatment plan. Or you may be referred to another health care provider, such as a massage therapist, physical therapist, or medical doctor.

Ask your chiropractor if there are any tests, referrals, or treatments that might be helpful to use along with your current treatment plan. Call County Line Chiropractic today to schedule an appointment at one of our five chiropractic locations in South Florida! Click here to read more about chiropractic care for back injuries and treating back pain.