1. Use Ice and Heat – Applying ice and heat can provide pain relief without having the side effects of “popping” a Tylenol or an Ibuprofen. Use ice within the first 48 hrs after an injury or when there is swelling. Applying ice for 20 minutes and then waiting an hour before reapplying will help reduce swelling. Applying heat after 48 hrs will help reduce muscle tension/spasms and pain.
2. Proper Sleep – Proper sleep is important for your body to be able to recover and rebuild after an injury. If you sleep on your back, you should put a pillow under your legs to take the strain off of your legs and back. If you are a side sleeper, place a pillow between your knees to keep your pelvis in a neutral position. If you are a stomach sleeper, then Stop! Easier said then done, but sleeping on your stomach will require your spine to be twisted as you sleep and will put more strain on your spine.
3. Movement – Bed rest is a thing of the past. Have you noticed that when people have a knee replacement anymore they are up and moving it or walking the very next day? That’s because movement is import to your joints and muscles and their ability to heal. When you are experiencing back pain, you should refrain from strenuous activities, but it is important to get up and walk around every couple hours.
4. Discard the Brace – Back braces should be used sparingly. You should only use one when you are doing strenuous activities like heavy lifting. Even with that they should be limited to about 15 minutes at a time. Wearing a back brace all day can cause your back and core muscles to become weak since they aren’t utilized as much with the brace on.
5. See a Specialist – Chiropractors specialize in treating back pain without drugs or surgery. Chiropractic treatments can effectively take stress off of the nerves and soft tissues that are causing the pain.

Let us know if you have any questions, we are always happy to work with new patients. Please call (316) 425-1911 and we’ll do our best to help you.