Tips To Manage Back Pain, Neck Pain and Migraines or Headaches
90% of People will experience back pain at some point in their lives
7 Tips to help manage and prevent lower back pain.
- Keep your core strong - ask your chiro for exercises to suit you.
- Avoid sitting for longer than 30 minutes at a time.
- Plan and pace out your activities.
- Practice good lifting techniques - bend your knees, keep the weight close and engage your core.
- 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.
- 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.
- 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.
Tips to help manage and prevent neck pain.
- Work on your posture - for every 2.5cm of forward head movement, the strain on your neck muscles doubles.
- Get the ergonomics right - make sure your computer screen is elevated so you are not looking down.
- Move your neck and shoulders gently through its full range every day - forward and back, side to side and left to right.
- Be aware when you are holding emotional tension and stress in your body - breathe into your belly, relax your shoulders.
- 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)
- 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.
- 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.
Tips to help manage & prevent headaches.
- Drink plenty of water.
- Eat regular healthy meals - pay attention to see if certain foods trigger your headaches.
- Don’t less stress build-up - try meditation and mindfulness techniques.
- Look after your posture - headaches are often caused by neck problems.
- Work with your chiropractor to get the right balance between rest and exercise.