self care

Self-Care for Low Back Pain

self care

Your body is a self-healing machine

Most instances of non-specific lower back pain will heal themselves without the necessity for medical intervention if given enough attention to recovery. Back pain should be closely monitored and any actions that could exacerbate your pain should be avoided; other than that, it is recommended that you carry on a light schedule of motion to prevent the stiffness, loss of muscle and flexibility that actually slows recovery. Movement helps maintain range of motion despite the injury and also contributes to better circulation to keep the nutrients and oxygen flowing to the injurious region that is most in need. Four weeks is a good threshold for self-care; if back pain persists beyond this point, it may be worth investigating your condition further with the help of a medical professional. 

Self-care is the most effective (and cost-effective) form of treatment. 

It is worth diversifying your arsenal of self-care techniques so that you can limit pain and maintain range of motion as much as possible despite the injury. In this way, you can prevent it from incurring on your normal lifestyle as much as possible. Here are some tips for doing just that:

  • Ice for muscle spasm or strain
  • Heat for reducing inflammation
  • Avoid lifting motions 
  • Sleep on your back with a pillow under your knees
  • Maintain good posture
  • Perform pelvic tilts
  • Take frequent walks 

If you need a further helping hand, call your Sacramento chiropractor

Studies suggest that for most cases of non-specific low back pain, chiropractic, when combined with therapeutic exercise, can be as effective as other methods of intervention for easing pain and improving range of motion. If you are interested in conservative methods for managing your lower back pain, give our office in Sacramento a call to schedule an appointment today.