Back pain is one of the most common reasons people seek the help of a chiropractor. Fortunately, many things that trigger problems are avoidable, and there’s much you can do to keep your back in tip-top shape in-between visits.

Before getting out of bed each morning, lie flat on your back. Try to reach your toes to the bottom of the mattress. With your arms by your side, try to touch the top of the bed with your head. You should feel a long stretch in the spine. Go slowly and hold the position for as long as you comfortably can.

With the arms extended to each side, bring your feet up so they’re flat on the mattress. Then, rotate both legs to the right, trying to touch the bed with the knees. Go slowly and only go as far as comfortable. You can always move a bit further each time you try this. Then, rotate to the opposite side. Go back and forth ten times.

You can also strengthen your back by placing your feet flat on the bed with your arms over your head and then raising your torso upward. Go only as far as is comfortable for you. Then, strengthen your balance by raising one leg upward to the ceiling. Switch to the other leg. You should feel a gentle stretch.

pool noodles After a long day of sitting, our backs can become rounded. You can release the tension this causes by lying flat on your stomach and placing your palms flat down beside you. Try to lift yourself, creating a bend in the back opposite the angle from sitting.

If you feel pain coming on while seated, try placing a pool noodle behind your back. Cut it to fit the width of your chair or car seat. This will help prevent your back from rounding.

Another easy way to eliminate lower pain discomfort is to lie on your back on the floor with your feet on a chair.

Strengthen your back through the tree pose. Stand on one foot and bring the other foot as high onto your leg as possible, taking care not to go further than you are comfortable. Hold this for as long as you can. If you haven’t done this before, hold onto something solid, such as the wall for support. Then, switch to the other side. Once you have strengthened your back, you can begin to raise your arms overhead for more of a stretch.

 Check out the video below for some additional tips.

For those suffering neck pain from straining to see a computer, phone, or tablet screens or back pain from too much sitting, chiropractic care can provide immediate relief by realigning the musculoskeletal system, which helps bones and joints.

In addition to chiropractic adjustments, we offer acupressure, acupuncture, heat and ice therapy, hydro massage, cupping, homeopathic remedies, and lots more. We offer plenty of natural relief, so you’re constantly feeling your best. Please follow us on Facebook for weekly tips. We post every Tuesday!