Kick Low Back Pain to the Curb
How Chiropractic Can Help You Live Pain-Free
Low back pain (LBP) is one of the most common complaints we hear, and for good reason—it’s a pain in the, well, back! Whether it’s from poor posture, sitting too long, lifting the wrong way, or even the natural changes that come with pregnancy, low back pain can seem like an endless struggle. But don't worry—you’re not stuck with it. Here at Elevated Chiropractic, we’ve got a few tricks up our sleeves to help you find relief, whether you're dealing with chronic discomfort or just a little tweak that’s been bothering you.
From spinal adjustments to targeted exercises and soft tissue therapies, we’re here to guide you through solutions that will leave your back feeling better than ever. And hey, we might even make you smile while doing it!
1. Chiropractic & Low Back Pain: A Perfect Match
Let’s start with the basics: chiropractic care for low back pain works! How, you ask? Well, adjustments are helpful because they mobilize the joints in your lower back, especially those that might be stuck or not moving as freely as they should. When joints aren’t moving correctly, the muscles and surrounding tissues compensate, which can cause pain, stiffness, and discomfort.
But chiropractic adjustments don’t just move the joints. They also send positive feedback to the brain, signaling that the area needs some extra TLC. This allows your body to start sending healing nutrients and blood flow to the affected areas, helping your body heal naturally. Think of it like telling your brain, "Hey, this part of the body needs some love, stat!"
We also love soft tissue therapy here at Elevated Chiropractic. Soft tissue therapy, including techniques like Graston (scraping) and cupping, can further enhance the effects of your adjustments by breaking down scar tissue, increasing circulation, and promoting healing. If you haven’t experienced this yet, you’re in for a treat—it's like a mini massage with benefits you can actually feel!
2. Pregnancy and Low Back Pain: Yes, It’s Real!
If you’re pregnant and struggling with low back pain, you’re definitely not alone. It makes perfect sense why pregnancy brings on back discomfort: Your body undergoes dramatic changes to accommodate that growing baby bump. One of the biggest culprits is an anterior shift in weight, which leads to a more exaggerated curve in your lumbar spine. This puts extra pressure on your joints and the nerves exiting the spine, causing discomfort.
But don’t worry! Here at Elevated Chiropractic, we’ve got you covered. Each of our chiropractors has completed specialized training and certification to safely adjust pregnant patients. We use the Webster Technique, which is specifically designed to optimize the alignment of the pelvis, reduce discomfort, and help with things like back pain, pelvic pain, and even positioning of the baby during the later stages of pregnancy.
If you’d like to learn more about how we can help during pregnancy, postpartum, and pediatrics, click here for more information from the International Chiropractic Pediatric Association (ICPA).
3. Posture: It’s Not Just About Sitting Up Straight
We all know the drill—sit up straight, shoulders back, feet flat on the floor. But if you’re slouching like a professional, don’t be surprised if your low back starts throwing a tantrum. Poor posture is a major contributor to low back pain, and when you’re sitting at a desk for hours on end, it’s easy to forget about your spine’s natural curves.
At Elevated Chiropractic, we help you stay mindful of your posture so your body doesn’t have to pay the price. Here are a few posture tips to keep that low back happy:
Sit with your feet flat on the floor and your knees bent at a 90-degree angle. Your chair should support the natural curve of your lower back (that’s lumbar support, folks!).
Stand tall with your shoulders back and avoid leaning forward when standing. This helps distribute your body weight evenly and reduces pressure on your lower spine.
Take frequent breaks if you’re sitting for long periods. Get up, stretch, and move around to keep your muscles from getting stiff.
Remember, sitting like a potato on the couch might feel comfortable in the moment, but it’s a back pain disaster waiting to happen. If you’re spending too much time lounging, consider adding some lumbar support with a cushion or rolled towel to maintain your spine’s natural curve.
4. Your Home Office: An Ergonomic Haven
Let’s be honest: we spend a lot of time at our desks these days, especially if you’re working from home. But how’s your ergonomic setup looking? If you’re not paying attention to your chair, desk, and monitor placement, your lower back could start to rebel.
Here are some tips on setting up an ergonomic workspace:
Chair Positioning: Your chair should support the natural curve of your spine. If it doesn’t, it’s time for an upgrade (or at least a cushion). Your knees should be at a 90-degree angle with your feet flat on the floor.
Monitor Height: Your monitor should be at eye level so you don’t have to strain your neck or back to see the screen. Make sure it’s about an arm’s length away, too.
Keyboard and Mouse Placement: Keep your elbows close to your body and your forearms parallel to the floor when typing. This helps you avoid excessive strain on your wrists, neck, and back.
3. Posture: It’s Not Just About Sitting Up Straight
We all know the drill—sit up straight, shoulders back, feet flat on the floor. But if you’re slouching like a professional, don’t be surprised if your low back starts throwing a tantrum. Poor posture is a major contributor to low back pain, and when you’re sitting at a desk for hours on end, it’s easy to forget about your spine’s natural curves.
At Elevated Chiropractic, we help you stay mindful of your posture so your body doesn’t have to pay the price. Here are a few posture tips to keep that low back happy:
Sit with your feet flat on the floor and your knees bent at a 90-degree angle. Your chair should support the natural curve of your lower back (that’s lumbar support, folks!).
Stand tall with your shoulders back and avoid leaning forward when standing. This helps distribute your body weight evenly and reduces pressure on your lower spine.
Take frequent breaks if you’re sitting for long periods. Get up, stretch, and move around to keep your muscles from getting stiff.
Remember, sitting like a potato on the couch might feel comfortable in the moment, but it’s a back pain disaster waiting to happen. If you’re spending too much time lounging, consider adding some lumbar support with a cushion or rolled towel to maintain your spine’s natural curve.
4. Your Home Office: An Ergonomic Haven
Let’s be honest: we spend a lot of time at our desks these days, especially if you’re working from home. But how’s your ergonomic setup looking? If you’re not paying attention to your chair, desk, and monitor placement, your lower back could start to rebel.
Here are some tips on setting up an ergonomic workspace:
Chair Positioning: Your chair should support the natural curve of your spine. If it doesn’t, it’s time for an upgrade (or at least a cushion). Your knees should be at a 90-degree angle with your feet flat on the floor.
Monitor Height: Your monitor should be at eye level so you don’t have to strain your neck or back to see the screen. Make sure it’s about an arm’s length away, too.
Keyboard and Mouse Placement: Keep your elbows close to your body and your forearms parallel to the floor when typing. This helps you avoid excessive strain on your wrists, neck, and back.
5. Standing Desk: The Magic Bullet for Low Back Pain?
If you’re sitting at your desk all day long, a standing desk could be a game-changer. Alternating between sitting and standing can help reduce the pressure on your lower back and improve circulation. Plus, it forces you to engage your muscles more, which can help prevent the stiffness that often accompanies sitting for long periods.
But don’t stop there—add a walking pad to the mix. A walking pad lets you walk slowly while you work, which prevents the negative health effects of prolonged sitting or standing. It’s like getting the best of both worlds!
6. At-Home Exercises: Strengthen Your Core and Fight Back Pain
Exercise is one of the most effective ways to prevent and relieve low back pain. A strong core helps support your spine and reduce the strain on your lower back. And guess what? These exercises don’t have to take up your whole day—just a few minutes each day can make a big difference. Here are a few exercises we recommend for strengthening your core and alleviating low back pain:
1. Bird Dog
Start on all fours with your hands under your shoulders and knees under your hips.
Engage your abs, then extend your right arm forward and left leg back. Don’t let your pelvis rock from side to side.
Return to the starting position and repeat on the other side.
5-10 reps on each side.
2. Dead Bug
Lie on your back with your arms extended above your chest and knees bent at 90 degrees.
Slowly extend your left arm and right leg, keeping your back flat on the floor.
Return to the starting position, then repeat on the opposite side.
Do 10 reps on each side.
3. McKenzie Extension
Lie on your stomach with your hands under your shoulders.
Slowly straighten your arms to lift your upper body, then hold for 2 seconds.
Return to the starting position.
Repeat 10 times, up to eight times a day.
These exercises are great for strengthening your core and improving spinal mobility. But remember, not every exercise is for everyone. If you’ve had back surgery or suspect a fracture, it’s best to avoid certain exercises and consult with your chiropractor first.
Conclusion: Your Back Deserves the Best
When it comes to low back pain, there’s no need to suffer in silence. Whether it’s through chiropractic adjustments, soft tissue therapy, ergonomic changes, or simple at-home exercises, there’s a path to relief that works for you. We’re here to help you every step of the way, ensuring that you can enjoy life without that nagging pain holding you back.
And don’t forget: we’ve got your back, so you can stop worrying about it! If you’re ready to kick low back pain to the curb, contact us at Elevated Chiropractic today. We’re here to help you live your best, pain-free life!