Back Pain is a big deal. Try these seven simple, effective and drug-free ways to improve your back pain:

1. Get regular chiropractic adjustments. Chiropractic is proven to effectively treat back pain. Non-invasive and gentle chiropractic adjustments help to restore function and structure without the dangerous risks of surgery or drugs. (A study in the journal Spine revealed that many, if not most, back surgeries fail and often leave a patient in more pain.)
2. Increase core strength. Your core plays an important role in back pain and strain. A strong core will reduce the amount of strain on your lower back. Pilates, lifting and bodyweight exercises are great ways to increase your core strength.
3. Don’t become dependent on a back brace. It’s critical you avoid depending on your back brace entirely. Overuse can cause your core muscles to weaken, putting your back at increased risk for injury and strain. Your main focus should be in on finding the root of the problem and strengthening your core muscles.
4. Practice excellent posture. Your posture affects more than how you look. Good posture helps to maintain proper alignment in the spine, among other benefits. Ask your chiropractor for tips on how to improve your posture!
5. Apply ice and heat. Ice and heat can help with the pain. Ice can also help reduce swelling after an injury. If you’ve sustained an injury, the typical recommendation is ice for the first 48 hours before switching to heat.
6. Improve your flexibility. Flexibility can help release tension and stress in your back. Carefully stretch the major muscles groups and be sure not to overdo it. If you have any questions, ask your chiropractor for tips on stretching.
   Check your mattress, pillow and sleeping position. These three things can have a detrimental effect on your spine and your level of pain. Your mattress shouldn’t be too soft or too firm and should offer consistent support from head-to-toe. Choose a firmer foam pillow that fills the space between your ear and the bed, and keeps your spine in a neutral position. Always avoid sleeping on your stomach; it removes the curve in your neck and places pressure on your brainstem. Sleeping on your back provides the least amount of pressure on your spine!

If this sounds like you, come visit us at the Madison Clinic at 4950 Yonge St. Or give us a call to schedule an appointment with any of our health providers – whether it’s chiropractic care, physiotherapy, naturopathic medicine, massage therapy or active rehab; we are equipped and ready to support you on your journey to wellness.

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