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Back Pain: Proper Back Care for Pain Relief

March 5, 2021

If you’re experiencing back pain, you are not alone. It is a common problem among approximately 65 million Americans, affecting men and women equally.

However, just because it’s common doesn’t mean you should just live with it. Consider these tips for properly caring for your back to achieve relief and get back into your normal routine in no time.

Relax.

Back pain can sometimes be psychosomatic, which means it may be triggered by mental factors, such as anxiety and stress.

Studies show that yoga, meditation, massages, and other mindfulness techniques can produce calming effects on the mind and are effective at helping soothe back pain.

Perform regular but gentle stretches.

Stretching exercises are an integral component of all back exercise programs. In fact, if you consult a doctor for your back pain, you will likely be advised to do regular, gentle stretches to alleviate it.

If you have chronic back pain, you may need to do regular stretching for weeks or months to successfully manage it.

Correct your posture.

Unsupported postures, such as slouching, hunching, and sitting on your bed while working on your laptop, can cause the loads on your back to disperse incorrectly. These also result in your backbone pressing down unevenly on the cartilage discs, gradually wearing them away. So, when you have back pain, try to improve your posture, and see how that pans out.

Moreover, when lifting objects, bend your legs—and not your back. Your legs are better equipped at withstanding lifting forces, so your back should simply serve as a stabilizer and not the prime mover.

Prolonged sitting is a no-no.

If your job is the culprit in your back pain, you can manage it by taking adequate breaks in between. Standing up, walking around, and/or doing some light stretches during your short or lunch breaks will do wonders on your back.

Consider chiropractic care.

Pain relievers are usually the first-line treatment for back pain. However, here’s the caveat: they only provide short-term relief and are only recommended for short-term use due to their potential side effects on your health.

One of your best bets for achieving effective relief for your back pain is to see a chiropractor. A study done on 42 patients who sought chiropractic care for their back pain over a period of two months found that low-force spinal adjustments were highly effective at relieving their back pain.

Apart from spinal adjustments, a chiropractor may recommend additional treatment options to enhance the outcome of your care. These include deep-tissue laser therapy, massage therapy, acupuncture, and 3D active traction.

High-Quality Back Pain Treatment in Delaware

At Delaware Back Pain and Sports Rehabilitation Centers, we literally got your back! Our dynamic, multidisciplinary team of providers includes highly skilled chiropractors who can provide you with individualized care for effective, long-term relief from back pain.

To schedule a consultation with one of our chiropractors or for more information about our services, call one of our offices nearest you or use our appointment request tool.

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Foulk Road
2006 Foulk Road, Suite B
Wilmington, DE 19810
Phone: (302) 529-8783
Fax: (302) 529-7470

Middletown
124 Sleepy Hollow Drive, Suite 204
Middletown, DE 19709
Phone: (302) 376-8080
Fax: (302) 378-1684

Riverside
700 Lea Blvd., Suite 102
Wilmington, DE 19802
Phone: (302) 764-2615
Fax: (302) 762-4076

Smyrna
29 N. East Street
Smyrna, DE 19977
Phone: (302) 389-2225
Fax: (302) 389-1003

Omega
87 Omega Drive, Building B
Newark, DE 19713
Phone: (302) 733-0980
Fax: (302) 733-7495

Dover
1006 College Road, Suite 201
Dover, DE 19904
Phone: (302) 730-8848
Fax: (302) 730-8846

Glasgow
2600 Glasgow Avenue, Suite 210
Newark, DE 19702
Phone: (302) 832-8894
Fax: (302) 832-8897

Milford Office (Air Park Plaza)
915 North DuPont Blvd, Suite 104
Milford, DE 19963
Phone: (302) 491-4487
Fax: (302) 491-4635

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Staffed by certified physiatrists, chiropractors, psychologists, and therapeutic rehabilitation specialists, we provide pain relief for many types of bone, joint, nerve conditions. Our interventional pain management specialists (PM&R) treat closed head injuries, stroke, concussion, whiplash, dizziness, headaches, sciatica, disc problems, back & neck pain, joint stiffness, sleep apnea, muscle spasm, fibromyalgia, arthritis, neuritis, bursitis, and more.  We also treat job related injuries and injury from auto accident, sports or a fall at home.  As experts in Pain Medicine, our doctors provide surgical and non-surgical solutions including trigger point injections, epidural injections, nerve block, spinal cord stimulation, intrathecal spinal pump implant, PRP therapy, Graston® technique, Prolotherapy and more.  Serving Wilmington, Newark, Middletown, Smyrna, and Dover, Delaware.