Tips To Manage Back Pain, Neck Pain and Migraines or Headaches

90% of People will experience back pain at some point in their lives

1. Keep your core strong - ask your chiro for exercises to suit you.
2. Avoid sitting for longer than 30 minutes at a time.
3. Plan and pace out your activities.
4. Practice good lifting techniques - bend your knees, keep the weight close and engage your core.
5. Keep moving and engaged in your daily activities - research shows that exercising a chronically sore low back does not cause damage and can help reduce pain.
6. When sitting down especially at a desk, ensure you sit with your shoulders back and relaxed, feet firmly on the floor with your computer at eye level.
7. Take care of your emotional and spiritual wellbeing-research shows that meditation can help with chronic lower back pain.

Up to 50% of people will experience neck pain at some point in their life.

1. Work on your posture - for every 2.5cm of forward head movement, the strain on your neck muscles doubles.
2. Get the ergonomics right - make sure your computer screen is elevated so you are not looking down.
3. Move your neck and shoulders gently through its full range every day - forward and back, side to side and left to right.
4. Be aware when you are holding emotional tension and stress in your body - breathe into your belly, relax your shoulders.
5. Incorporate some physical activity like walking. Use the ‘Just Start Walking’ app to help track and map your walks and set reminders so you never miss a day. (Available from the App Store and Google Play)
6. In bed, try and sleep on your side or back and avoid sleeping on your stomach. Try and ensure your pillow isn’t too high and is supportive of your neck.
7. At your next adjustment ask your chiropractor to show you a good home exercise program to strengthen your neck and shoulders.

4.9M Australians experience migraines and headaches.

1. Drink plenty of water.
2. Eat regular healthy meals - pay attention to see if certain foods trigger your headaches.
3. Don’t less stress build-up - try meditation and mindfulness techniques.
4. Look after your posture - headaches are often caused by neck problems.
5. Work with your chiropractor to get the right balance between rest and exercise.