How to Manage Back Pain - Tips From Your Reno Chiropractor
Back pain can hinder your life daily. Millions of Americans experience back pain in some form—whether chronic or occasionally. Chiropractors emphasize the need to take preventative measures before your back pain becomes unbearable.
Back care should be part of your daily routine, especially working long hours at your desk or partaking in manual labor that involves lifting, twisting, and turning of your neck and back. Your Reno chiropractors are highlighting some tips you can implement today to manage and monitor your back pain.
Your posture is where it all begins. Whether you're sitting, standing, or doing normal daily activities, your poor posture can create unnecessary strain on your back. Performing tasks such as lifting, bending, pushing, and pulling can align or realign your spine.
It will build up over time, but good posture can take the strain off your nerves and muscles in your back to create less tension and pain in the long run.
Proper Lifting Form
When taking part in activities involving lifting or bending at the gym, it's crucial to keep in mind proper form. It's common to strain your back or slip a disk because of lousy technique leading to chronic back pain.
Remember whenever you're lifting or bending down—even if it's not heavy—keep your back straight, always lift from the legs and never bend from the back.
Poor nutrition is one of the common factors that lead to back pain, which can increase pressure on your joints and muscles, as well as bad digestion of foods, leads to bloating and more strain.
Inflammation also causes added pressure and strain on your back. While some inflammation is natural, there is a limit. Processed foods are common in an American diet, so remember to eat your greens. Focus on fresh fruits and vegetables and healthy fats to avoid over-inflammation.
Another root cause of back pain is a sedentary lifestyle. Sitting and turning your neck at a desk all day will cause your disks to compress and weaken. If your job requires you to sit for extended periods, remember to take breaks and walk around.
The human body is meant to move, so being active is crucial to overall health. We become more prone to interior and postural injuries from less movement and inactivity. This doesn’t mean everyone needs to run a marathon or hit the weight room, but some functional movements and exercises promote the healthy movement of your joints.
Whether it’s lifting, stretching, running, or just a daily walk, you can be on the right track to relieving your back pain.
Visit Your Reno Chiropractor
Visiting a chiropractor in Reno can make improvements where you never thought possible. Our experts at Davis Chiropractic can make specific adjustments and offer a plan to keep your back aligned. Our treatments aim to restore and optimize human health.
We specialize in the orthopedic treatment of degenerative disc disease, arthritis, and auto injuries. We take pride in offering exceptional care to each patient. Call our office today to set up an appointment with one of our Reno chiropractors!
Stretches to Do When You Are Working From Home Pt. 2
Yoga poses are also greatly beneficial for chronic neck and back pain. Here are a few poses we recommend if you are sitting in front of your computer for extended periods of time:
Kneels on the floor and sit back on your heels. Then, spread your thighs wide enough so you can lay your chest between them. Exhale and lay your arms out in front of you. You want to feel the weight of your shoulders pulling on your back muscles. This is a resting pose, and you can hold it anywhere from 30 seconds to a couple of minutes. While maintaining the position, try to focus on your breathing and relax your body.
Cat and cow pose
These are both variations of the same pose. You will start by getting down on your hands and knees. Place your hands directly under your shoulders and center your head in a neutral position. Exhale and round your back in a convex position for the cat pose. Then, as you inhale push your back down into a concave position for the cow pose. Continue exhaling and inhaling as you go from cat to cow.
This is a similar position to the Cat and Cow pose, so feel free to do them consecutively. Start by getting into a push-up position, and make sure your hands are in line with your shoulders. Exhale and push your knees away from the floor. A slight bend in the knees is okay. While you're pushing your knees away from the floor, extend your tailbone and push your hips back. You should feel it stretching your lower back, as well as your hamstrings, calves, and shoulders. Feel free to rock back and forth on your toes and heels for a deeper stretch.
Connect with a Reno Chiropractor
If you continue to experience neck, shoulder, or back pain, connect with your trusted Reno Chiropractors at Davis Chiropractic. Call and book your appointment today!
Stretches to Do When You Are Working From Home Part 1
As the pandemic has changed peoples’ lives in many ways, one of the most common has been working from home. Working from home has posed many challenges for people who aren’t used to it. You may find yourself squished into a makeshift desk, slouched in your bed, or just laying on the couch. Not having a proper desk can be very bad for your posture. It may be hard during these times to find a chiropractor for neck pain, so keep reading to learn some stretches to keep you relaxed while working from home.
Stretches to Prevent Neck Pain
Keeping your neck loose is vital to your posture, and keeps the strain off your eyes from staring at a desktop all day. These neck stretches can be done regularly in a routine.
- To warm up you can start by just rotating your head in a circular motion. Make 5 circles, clockwise and counterclockwise, to loosen up those neck muscles and nerves.
- After you’ve warmed up with the circles we can go ahead and start stretching it out. To stretch your neck, spine and surrounding muscles intertwine your fingers and place them on the back of your head. Slowly start to push down so your chin goes into your chest. After you’ve stretched it out for a bit, start to engage your neck muscles and put pressure back onto your hands to strengthen your neck muscles.
- The next stretch in the routine is basically the same thing but to the side. Start with your right hand, wrap it around your head, and place your right hand on the left side of your head. Apply sufficient pressure to where you can feel the stretch. Feel free to change the angle of the stretch to hit other muscles and nerves. You can also engage those neck muscles to strengthen them as well. Repeat with your left hand on the right side of your head.
Connect With a Reno Chiropractor
Choosing the right chiropractor for neck pain is an important decision to make. Dr. Davis and Dr. Karcher are trusted family chiropractors in Reno, NV that use the latest chiropractic services and treatments to effectively relieve your pain and rehabilitate your injuries. If you want to learn more, have any questions set up an appointment with us today!