man with back pain problems

How to Relieve Back Pain at Home

Sometimes you’re unable to make a visit to the chiropractor when your back is hurting or there are just a few days left until your appointment. At Summit Chiropractic, Spokane Valley’s leading chiropractic clinic, we don’t want you to suffer from the pain. We have compiled a list of five things you can easily do from home to relieve back pain. We highly recommend implementing these tips even if you’re receiving chiropractic care in order to promote a healthy back.

  1. Improve Your Posture

Poor posture is one of the main contributors to back pain. We unknowingly hunch over when using computers and smartphones. Poor posture isn’t always the cause behind a back ache, but it can make it worse. Either way, improving your posture is an easy way to relieve back pain over the long-term.

Seeing one of our chiropractors regularly for spinal adjustments can assist you in correcting and maintaining your posture. Even if you’re receiving chiropractic adjustments, it’s still important to do postural exercises at home to remind your body of correct posture and strengthen your back muscles for a healthy spine. Be aware of how you sleep, sit, stand or walk to improve your daily posture.

  1. Use Ice the First Two Days, Then Heat

If you’ve injured your back or are suddenly experiencing back pain, apply an ice pack to the area for up to 20 minutes several times throughout the day for two days. You can then, start using moist heat by wetting a towel with warm water. Moist heat will reduce back spasms and improve blood flow. Similar to ice, only leave it on your back up to 20 minutes. You can do this numerous times per day over the course of several days.

  1. Perform Stretches That Are Intended to Relieve Back Pain

There are many stretches that help alleviate back pain that you can do from the comfort of your home. One stretch you can do at home to relieve back pain is to lie on your back and pull one knee to your chest. Hold the position for about 30 seconds before repeating with the other leg. Another stretch you can do is actually called child’s pose in yoga; it can be very relaxing. Sit on your knees and slowly lean forward with your arms straight in front of you. Relax in the pose for around 30 seconds.

  1. Engage in Stress-Relieving Activities

Stress is one of the potential causes of upper back pain. People have a tendency to tense their shoulders and upper back muscles when they’re feeling stressed. If you know that you hold tension in your back, incorporate back stretches in your weekly routine to help relieve the tension and stretch your muscles so that they don’t cause back pain. Also engage in stress-relieving activities, such as hanging out with close friends, meditating, or reading a good book with a warm cup of tea.

Implement these tips into your daily routine and continue to exercise them to relieve back pain. If you continue to have back pain, especially if it’s a chronic condition (lasting more than 3 months) contact us today to book an evaluation or appointment. Call all Summit Chiropractic and Sports Institute at (509) 922-1909.

woman sprinting running

6 Tips to Avoiding Overuse Injuries

Spokane Valley is a wonderful place to work out and stay in shape. If exercise is your forte, you want to be careful to avoid overuse injuries. Overuse injuries occur gradually as physical stress remodels structures such as muscles, tendons and ligaments. Remodeling involves both the breaking down and the building up of tissue. When breaking down occurs faster than building up, overuse injuries take place. At that point, you will probably need to seek Chiropractic care. Luckily, there are ways to avoid these injuries.

  1. Don’t push through the pain

We’ve all heard the phrase, “no pain, no gain.” When it comes to discomforts like back and leg pain, it simply doesn’t apply. The more you push yourself, the more likely you are to put negative stress on your bones, ligaments, tendons and muscles. This could lead to a debilitating overuse injury. Use pain as an indicator for when to stop or slow down.

  1. Follow the 10 percent rule

Every athlete wants to improve her or his speed and strength. It can be tempting to take yourself to the next level and cause an injury. That is why experts suggest increasing your training no more than 10 percent per week. Don’t forget about the first rule. If increasing by 10 percent causes you pain, ease off on the training or activity a little more.

  1. Alternate training days

If you train extra hard every day, the stress you put on your body may very well lead to discomfort such as back and leg pain. Instead, work hard one day and take it a little easier the next. You can also alternate which parts of your body you train. If you develop pain that does not go away when you cut back on your routine, seek Chiropractic assessment and treatment.

  1. Replace your running shoes regularly

It’s a good idea to replace your running shoes every 500 miles. Beyond that, shoes lose their ability to absorb shock which can lead to an overuse injury of the legs and feet. Also, avoid running more than 45 miles per week. Running farther will not increase your stamina, and may only increase the chances of hurting yourself.

  1. Warm up and cool down

Start your workout with a light jog. Then proceed to gentle stretching to prepare yourself for more vigorous activity. After you have finished your workout, cool down by walking, stretching or doing yoga.

  1. Talk to your doctor or chiropractor regularly

If you’re starting a new exercise routine, tell your doctor or chiropractor about it. He or she can examine you for risk factors and tell you how to work out safely. For women, your physician might also suggest adding a calcium supplement to reduce the risk of stress fractures.

Working out is good for your health, but you don’t want to suffer a painful overuse injury. These tips can help you avoid being hurt.

Summit Chiropractic and Sports Institute offers a wide range of services for athletes and fitness enthusiasts who want to improve their performance. Call us at (509) 922-1909 to find out more.