Back Pain Relief tips Miami

Back Pain Relief Tips Miami

Switch shoes

In need of some back pain relief tips in Miami? Might need to check your shoes. A lot of people wear shoes just because they like the way they look right?  Well, wearing shoes that do not fit correctly or that offer proper foot support could cause muscle strains in the back, legs, and even neck. Old shoes tend to wear down and cause your foot to lean to one side, therefore your body leans to one side. So do invest in some new shoes.

High heels, for example, can throw off the body's alignment, leading to lower back pain. One study found a link between wearing high heels for long periods and having back pain. You might want to skip the heals for a little while.

Wearing shoes that are very flat can also put added strain on the feet and back. Try some insoles like Dr. Scholls that will help you with posture and position.

If a person experiences recurrent back pain,  definitely come see a Miami chiropractor like Dr. Gordon Braun at Cafe of Life Chiropractic. Dr. G will be able to tell whether the problem is a lot more serious than just your shoes. You still should consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist can help a person find proper footwear if necessary.

Exercise to get muscles moving

Water exercises can help alleviate back pain. Less strain and weight on your back will give you the freedom of movement you need to unkink your back.

It can be challenging to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity can often help alleviate back pain.

Exercise may loosen tense muscles and release endorphins, which are the brain's natural painkillers.

A person can also consider starting a daily exercise program, including strength training and stretching, to help keep muscles flexible and strong.

Regular exercise may prevent future episodes of back pain that are due to tight muscles.

Use heat and cold for your Back

Studies show that heat and cold are effective ways to get relief from back pain.

Ice packs are most beneficial when a person uses them directly after an injury, such as a strain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation.

Cold may also provide a numbing effect for sudden, intense back pain. A person can use cold packs designed for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to protect the skin from frostbite. It is best not to apply ice for more than 20 minutes at a time.

A heating pad can also relieve stiff or achy muscles. People should be sure to read and follow the instructions on any heating pad and test the temperature carefully to ensure it is not too hot.

Stretches for your Back

Touching the toes: In addition to stretching the hamstrings, bending forward to reach your toes will help loosen the muscles in the lower back.

Cobra Pose: Lying on your stomach, with your hands face down beside the shoulders, gently lift your chest up so that the top of your head points toward the ceiling.

Cat-Cow Pose: Beginning on your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.

Child's Pose: Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head.

Make workstation changes

A person should ensure their computer screen is at eye level and that their chair is at the correct height.

Improper posture due to slouching or straining at a desk may cause back pain and other muscle aches. Using ergonomics to modify a workstation can help reduce pain due to poor posture.

Proper ergonomics at work may help reduce back pain and other injuries, according to the Occupational Safety and Health Administration in the United States.

One study in Denmark found that people who worked in nursing homes or home care had less lower back pain after changes in ergonomics, combined with behavioral therapy and physical training.

If a person does any lifting for their job, they should squat and use their legs — not their back — for support. It is best to ask for help or use trolleys when moving very heavy objects.

Get enough sleep

A person sleeping on their side should place an extra pillow between their knees for additional support.

Research shows that sleep disturbances could make pain worse. Lack of sleep can also affect how much pain a person can tolerate, according to another study.

An uncomfortable mattress, pillows that are the wrong size, or simply not getting adequate sleep could trigger back pain.

Most adults should be getting 7–9 hours of sleep a night, according to the National Sleep Foundation. Anything more then that can actually cause stiffness in your back.

Proper comfort and alignment of the back is essential for sleep quality and avoiding back pain in the morning.

Makes sure the pillow is supportive enough to keep the back and neck in a straight line. People who sleep on their side should place an extra pillow between their knees.

A person should speak to a doctor if lack of sleep continues to be a problem. Sleep disorders are often treatable. Getting enough rest may help relieve pain and can improve a person's overall health.

When to see a Chiropractor in Miami?

People can often treat back minor pain with home remedies and some patience. However, if the back pain is persistent, chronic or severe then you need a Chiropractor. We offer a Video x-ray to see in full detail your spine. We can then asses the right chiropractic treatments for you. 

Call us for an appointment @ 305-674-9321