Manage your low back pain at home!


Perhaps you bent the wrong way or you have an existing back problem, the truth is once you have low back pain it can be hard to manage!

It is a sad fact that almost everyone can expect to experience back pain at some point in their lives.  For routine and mild low back pain try these few simple tips to manage your back pain at home!

Just Chill!

There is no doubt that ice is the best form of treatment in the first 24 – 48 hours after an injury.  The reason for this is because it reduces any inflammation.  Try not to put heat on the area in this period of time, although the warmth feels good as it helps to relax muscles, however the heat actually makes any inflammation worse – like stoking a fire!

However after 48 hours you can switch to heat if you prefer.  Whether you use heat or ice – take it off after 20 minutes to give your skin a rest and remember to put something thin like a piece of kitchen paper or a thin tea towel between your skin and the ice/heat pack to prevent ice or heat burns!

Posture, posture posture!

Slumping makes it harder for your back to support your weight.  Slumping can cause the spinal ligaments to stretch beyond their healthy limit and poor posture can strain your spinal discs.  This can often result in increased strain of the outer annulus ( the strongest area of the disc which connects each vertebra together) of the disc and can increase disc bulges and pressure.

Move it!

Keep doing your daily activities – our spines like the rest of our bodies are meant to move!  So still walk the dog and make the beds, however just don’t overdo it, there is no need to run a marathon when your back is sore!

Keep a strong back!

Once you are feeling better and your back pain has receded, you can help prevent future episodes of back pain by working the muscles that support your lower back.  Having strong hip, pelvic and abdominal muscles gives your back more support.  Try to avoid abdominal crunches as they can actually put more strain on your back.

If you have an issue that you would like to speak to a Chiropractor about, then please e-mail us at:


Peter Heale Chiropractor in Hitchin and LutonFrom the team at Heale's Chiropractic Clinics
Over 30 years of helping people in Hitchin and Luton and the surrounding areas of Hertfordshire and Bedfordshire

Leave a Reply

Your email address will not be published. Required fields are marked *