6 Tips to Reduce Back Pain at Home

According to National Institute of Health, back pain affects 8 out of 10 people at some point during their lifetime. No matter when it appears or what may have caused it, back pain can be a real burden. Here are 6 simple tips you can use at home to relieve troublesome back pain quickly and effectively.

1. Work It Out

Often, when your back is in pain, the last thing you want to do is exercise. But certain exercises can actually reduce back pain. Adding yoga, pilates and core strengthening exercises to your workout routine will increase flexibility, balance and strength which, in turn will reduce back pain.

2. Use a Heating Pad or Ice Pack

Applying heat to your back can reduce pain, stiffness, cramping and muscle spasms, as warm temperatures loosen up the back muscles and relieve tension. Administer heat to your aching back with a hot compress, a dry or moist heating pad or with a hot bath. Ice tends to work better to reduce inflammation and swelling. A cold pack, iced towel/compress, or cool bath are all great ways to reduce back pain. But be sure to always wrap heating pads or ice compacts in a towel before use, as these treatments should never be applied directly to the skin.

3. Sleep With a Pillow Under Your Knees

Place a small pillow under the back of your knees to reduce stress on your spine and support the natural curve in your lower back while you sleep. By slightly elevating your legs as you sleep, you can greatly reduce pressure on your back.

4. Lose the Heels

Sorry, ladies. If you suffer from back pain, it’s time to say goodbye to your favorite pair of pumps. Comfortable, low-heeled shoes are your best bet for back pain prevention, as they reduce the strain on the back while standing. If you must wear heels to an event, consider swapping them with a non-heeled shoe on your way to and from the location.

5. Straighten Up

Good posture is key to both preventing and relieving back pain. Perform posture checks throughout the day and avoid rounding your shoulders, slouching, or bending sideways while standing.

6. Increase Your Vitamin D and Calcium Intake

Vitamin D and Calcium are essential for bone strength. Studies indicate that deficiencies of Vitamin D and Calcium lead to chronic pain in the lower back. So be sure to load up on plenty of  orange juice, dairy products, leafy greens, eggs and fish throughout the day to help reduce symptoms of back pain.

If you suffer from back pain, give us a call at 301-710-9777 to schedule an appointment today.

The Peak Scoliosis Bracing System™

Do You Suffer From Any of the Following? If so, you could have adult scoliosis and the Peak Scoliosis Bracing System™ could be the solution. 

  • Lower Back Pain
  • Difficulty Breathing
  • Weakness, Numbness or Pain in the lower extremities
  • Feeling as though your body is twisted
  • Feeling as though one shoulder / hip is higher than another
  • Clothing doesn’t fit properly

You could be one of 6 million people suffering from adult scoliosis in the United States. A simple scoliosis screening, offered for free at Advanced Spine & Wellness Center, can determine whether or not you have scoliosis and help you on your way to treatment and relief.

Advanced Spine & Wellness Center also offers a breakthrough solution to debilitating pain caused by adult scoliosis. The Peak Scoliosis Bracing System™ is an unloader brace designed to relieve pain and enhance the quality of life for individuals diagnosed with adult scoliosis. This patented, highly adjustable brace improves posture, enhances mobility and ultimately increases the ability to perform daily activities. Here’s how it works:

Peak Scoliosis Features

Call (301) 710-9777 or click here to fill out an appointment request to schedule your free adult scoliosis screening at Advanced Spine & Wellness Center today.

OMG: Texting is Damaging Your Spine

Time spent texting on your smartphone is reeking havoc on your posture, and you may not even realize it. According to a recent study and Dr. Brian ParisAdvanced Wellness Systems, that face-forward posture that’s become epidemic from constantly texting, typing and tweeting is bad for your neck and spine.

Our bodies instinctively hunch over when we use our smartphones and computers, but poor posture strains neck and back muscles, and makes joints work harder.

Dr. Paris admits technology has helped our work and personal lives, but we need to implement postural changes and be mindful of the time spent hunched over. It’s important to return back to an open, neutral and balanced posture. Our bodies function better when our head, shoulders, hips and ankles are aligned. If you insist on being hunched over when using devices, limit time spent hunched forward to 10 minutes.

Watch Dr. Paris’ explain the dangers of poor posture above.