6 Ways to Prevent and Reduce Back Pain
6 Ways to Prevent and Reduce Back Pain
Back pain is one of the most common reasons people go to their chiropractors each year. Many mild cases improve with simple changes in activity, posture, and self-care. At the same time, persistent, worsening, or severe back pain deserves a proper evaluation to better understand the cause and the most appropriate next steps.
Common contributors to neck and back pain include poor posture, repetitive stress, injury, disc irritation, joint dysfunction, and inadequate muscular support. Because back pain can have more than one cause, the most helpful plan is usually the one that matches the person, their history, and how their symptoms behave.
If you live in Andersonville, Ravenswood, Edgewater, or nearby Chicago neighborhoods, these are some practical ways to support your back and reduce day-to-day strain.
Here Are 6 Ways to Prevent or Reduce Back Pain in Your Life:
1. Find the Right Mattress that Works for You
You spend a third of your life sleeping on a mattress so it’s important to have one that works for your body and sleeping habits. There are pros and cons to both a soft and firm mattress so finding the right balance is key.
The most important thing when choosing the right mattress is to ensure it keeps your body in a neutral position. This means your spine should be held in its natural slight curve, and your head, shoulders, buttocks, and heels are aligned.
On a firm mattress, the weight of your body is distributed evenly, which means that no one part of your body is bearing the brunt of the pressure. However, for those with back problems such as arthritis and scoliosis, a firmer mattress can actually exacerbate pain by placing pressure on painful points.
Soft mattresses are generally more comfortable for those that sleep on their sides because they provide a cushion to the shoulders and hips. However, for many, a soft mattress doesn’t provide the support your body needs. Also, soft mattresses aren’t ideal for bed sharers since the heavier partner may sink one side and cause an unbalanced sleeping surface.
A mattress with medium firmness is ideal to provide enough support for your muscles without aggravating pain points but you should select the type of mattress that best fits your needs and sleeping habits. Check out our blog article on selecting the right mattress.
2. Sit Up Straight and Stand to Work
If you sit for a long period of time your spine may compress in an unnatural way which may cause nerve impingement, hernias, or vertebral disc degeneration.
Using a standing desk may be beneficial for some people. A 2018 study published in the International Journal of Workplace Health Management found that 47% of people using a standing desk reported a reduction in upper back, neck and shoulder pain.
“The goal is not to stand all day, but to vary your position throughout your day.” – Dr. Todd Renn, D.C.
A good rule of thumb is to stand for as long as you are comfortable – then sit for up to 30 minutes and resume standing.
If your job has you sitting at a desk, you’ll want to make time throughout the day to stand up and stretch. For every 20-30 minutes that you spend sitting up straight at your desk, take 10 minutes to get up and move around.
For more information check out our blog on setting up an ergonomic workstation.
3. Exercise and Stretch
Exercise can help support the back and surrounding muscles, which may reduce strain and improve resilience over time.
That said, if you are not currently active and jump into an intense program too quickly, you may irritate your lower back by using poor form or compensating for weak areas. It is usually better to ease into an exercise routine, learn proper mechanics, and gradually build strength.
The core includes the abdominals, obliques, hips, and lower back. Training these areas in a balanced way can help support the spine during daily activities and exercise. Yoga and Pilates may also be useful for some people.
A Sample Core Workout To Get You Started At Home Might Include:
Abdominals: Plank – 3 sets of 30 seconds
Obliques: Side to Side Cable Twist – 3 sets of 15 to 20 repetitions
Lower Back: Superman – 3 sets of 15 to 20 repetitions
Check out our blog on Core Strength for more information.
And remember: if you already have back pain, new exercise should be scaled to your current tolerance. Stop and get checked if an exercise sharply increases pain, causes leg symptoms, or makes you feel less stable.
If you enjoy weightlifting, check out our blog on how to start a strength training program.
4. Hot vs. Cold Pain Therapy
If you just hurt your back and you’re experiencing back pain, you might be tempted to jump into a hot bath. While introducing heat can be helpful in some situations, it is not always the best first step immediately after an injury.
Cold treatment is commonly used early on to help calm irritation. Heat may be more useful later for muscle tightness and stiffness. In general, cold is often used during the first 48 hours after a new injury, while heat is more often used for ongoing muscular tightness or to warm up stiff areas before activity.
Remember, never apply extreme heat to your body and never put ice directly on your skin.
Instructions on using Cold and Heat Therapy can be found here.
5. Keep Moving
If you’ve injured your back it’s understandably tempting to lie in bed and wait until the pain subsides. It’s what we do whenever we get sick so why should this be any different?
But too much rest can sometimes make back pain harder to recover from. Studies show that physical activity is a key part of the recovery process. You don’t have to jump into a five-day workout routine; you just need to get up and be active. Take a 30-minute walk, lightly stretch, and repeat a few hours later. The worst thing you could do is stay in bed all day. (3) Learn more about our recommendations for starting a walking routine.
6. See a Chiropractor
If your back pain is not improving, keeps returning, or is interfering with work, sleep, exercise, or daily life, it may be time for an evaluation.
A chiropractic physician can help identify whether the problem seems more related to the joints, discs, nerves, muscles, or movement patterns. At Ravenswood Chiropractic & Wellness Center, treatment recommendations are based on your exam findings, goals, and comfort level. Depending on the case, care may include spinal adjustments, guided physical therapy, Class IV Laser Therapy, shockwave therapy, or non-surgical spinal decompression. Your provider can explain which options may fit your situation and which ones may not.
For example, some patients with back pain may benefit from:
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Class IV Laser Therapy to support circulation and tissue healing while helping calm pain in irritated areas
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Shockwave therapy when soft tissue restriction or chronic tendon or fascial irritation appears to be part of the problem
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Non-surgical spinal decompression when disc-related or nerve-related back pain is suspected and the examination suggests that reducing pressure through gentle mechanical decompression may be appropriate
These therapies are not one-size-fits-all, and a good exam matters first. Back pain can come from several different structures, so the safest and most useful treatment plan starts with understanding the cause.
If you are in Andersonville, Ravenswood, or nearby on the North Side of Chicago and would like an evaluation, our office is located at 5215 N. Ravenswood Ave, Suite 105, Chicago, IL 60640.
When to Seek Prompt Medical Care
Seek urgent medical attention right away if back pain follows significant trauma, or if you also have new bowel or bladder changes, saddle numbness, fever, unexplained weight loss, progressive leg weakness, or severe pain that is rapidly worsening. These can be warning signs that need urgent evaluation.
Quick Answers
What is the best way to prevent back pain?
The best approach is usually a combination of regular movement, ergonomic work habits, appropriate exercise, good sleep support, and getting evaluated when symptoms do not improve.
Is walking good for back pain?
For many people, gentle walking can help reduce stiffness and support recovery, but the right amount depends on the cause and severity of symptoms.
When should I see a chiropractor for back pain?
Consider an evaluation if pain is lasting more than a few days, keeps returning, travels into the leg, or is affecting sleep, work, or normal activity.
Can laser therapy, shockwave, or spinal decompression help back pain?
They may be appropriate in some cases, depending on whether the pain appears to be more disc-related, nerve-related, joint-related, or soft-tissue-related. An exam is the best way to determine fit
References
1. Mattresses for Chronic Back or Neck Pain: A Review of the Clinical Effectiveness and Guidelines [Internet]. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health; 2014 May 14. SUMMARY OF EVIDENCE. Available from: https://www.ncbi.nlm.nih.gov/books/NBK263383/
2. Dehghan M, Farahbod F. The efficacy of thermotherapy and cryotherapy on pain relief in patients with acute low back pain, a clinical trial study. J Clin Diagn Res. 2014;8(9): LC01-4.
3. Timm KE. A randomized-control study of active and passive treatments for chronic low back pain following L5 laminectomy. J Orthop Sports Phys Ther. 1994 Dec;20(6):276-86.
Dr. DeFabio D.C. is a highly regarded chiropractor in Chicago who focuses on helping his patients achieve optimal health and wellness. He takes a holistic approach to care, treating symptoms and addressing underlying issues to promote long-term healing. Dr. DeFabio D.C. is passionate about empowering his patients to take control of their health and live their best lives. You can find him surfing, skateboarding, and volunteering at the Lakeview Food Pantry when he’s not in the office.
