5 Steps to a Pain Free Back and Neck

“Sit up straight!”

Whether it was your mother, your grandmother, or even your teacher, you’ve probably been told to sit up straight many times in your life.  They were likely telling you this because it really isn’t polite to slouch and slump.  However, there are true health benefits to reap from good posture.

Most of us didn’t listen to this advice and continued to slump and slouch when no one was looking.  And now, we may suffer the painful consequences.  Over one-third of Americans in their mid-50s suffer from chronic neck and back pain.(1)  This is an astounding amount of people!  However, poor posture isn’t the only cause of neck and back pain.  Other causes include:

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  Injuries (car accidents, sports injuries, etc)
• Obesity (excess weight puts tremendous strain on the back and neck)
• Lack of Exercise
• Stress
• Disc Herniations

No matter what has caused your neck or back pain, there is hope.  It may seem easy to pop pill, but this is not your only option!  Pain relievers and anti-inflammatory drugs have detrimental side-effects and do not fix the root of the pain.  Many of these drugs are extremely toxic to the liver and should never be taken long term.  Natural steps to pain relief are safer, healthier and offer lasting results.

If you are one of the lucky ones who does not suffer from back or neck pain, then you aren’t completely out of the woods.  It is extremely important to maintain back and neck health with prevention.  Don’t wait until it is too late!  Prevention is much easier and more effective than waiting until a back or neck problem arises. Everyone will suffer degeneration of the spine to a certain degree with age.  But most pain and discomfort can still be avoided with the proper preventative steps for maintaining spinal health.

I believe there are 5 important steps you can take towards pain relief.  These steps are 100% natural, side-effect free and can greatly reduce, if not eliminate, your neck and back pain.

These 5 steps can not only prevent neck and back pain, but they can effectively treat existing pain.  Back and neck pain doesn’t have to be a lifelong curse.  Natural pain relief is attainable – if you make the commitment to follow these 5 steps.

#1. Sit Up Straight

Posture is key to a healthy spine and neck.  When you are sitting down, your lower back carries three times more pressure than it does while you’re standing!!  You may feel like you’re resting while sitting, however, your back is still doing a lot of work!   Make sure you aren’t leaning forward and that you’re head is facing forward and not looking down.

The proper chair makes a difference when it comes to posture, as well.  This is extremely important if you work a job where you are sitting for hours a day.

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  ur chair should follow the natural curvature of your spine.
• It should also be adjusted to the correct height so that you can look straight ahead at your computer screen without bending your neck.

If you sit for long periods of time during the day, then be sure and get up and walk around every 20-30 minutes.  This helps prevent prolonged stress to your back and neck and helps to keep your muscles loose and limber.

Posture is also important while standing.  Many people don’t stand up straight and walk hunched or slouched over.  Pull your shoulders back and walk upright!  This is not only good for your back, but shows you have self-confidence!  Walking proud is good for your spine!

#2. Invest in Good Shoes

Whether for exercise or just going to the grocery store, your shoes have a huge effect on the condition of your back!  I myself am a sucker for high heels.  They make us ladies look thinner and taller.  But they are one of the worst things you can do to your back! Your feet are the supportive base for your back and spine.  If the base isn’t balanced, then your spine will have to compensate.  This puts added stress on the spine and can lead to chronic pain.

Make sure your shoes are both flexible and comfortable.  Arch support is also extremely important.  Don’t sacrifice your spine for style; it really isn’t worth it in the end.  I have swapped out most of my heels for flats.  Comfort and a pain-free back now trump my need to create the illusion of looking better.

#3. Exercise

Not all exercises are created equal.  Many exercises can actually cause strain and stress on your back and neck.  However, having strong abdominals and back muscles are very important for spine health.  These muscles support the spine and minimize the chances of injury.  Focus on exercises that strengthen your back and abs.  Many people do abdominal exercises, but fail to strengthen the muscles in their back.  This creates imbalance and can put strain on the vertebrae of the back.

Also, the wrong types of ab exercises can actually worsen back pain! Try doing crunches instead of full sit-ups for example.  Sit-ups can put a lot of unneeded stress on the hips and lower back.  A simple crunch or partial sit-up still strengthens your abdominals, without straining your vertebrae.

Certain stretches can exasperate back pain, as well. Toe touches are another no-no.  They can put stress on the discs and ligaments of your spine and potentially overstretch your back muscles.

Non-impact aerobic exercises are the safest for your back and neck.  Swimming, yoga and pilates are great examples.  Lifting weights properly can strengthen muscles that support your back and neck, as well.  If you’re unsure, work with a trainer who can give you the proper guidance on which exercises will be the most beneficial for you.  They can also guide you in the proper form for each exercise.  And remember, if the exercise causes you pain, then stop!

#4. Resting Your Spine

Giving your spine proper rest is one of the most important things you can do for a healthy back.  Many times, without the proper mattress and support while sleeping, you back muscles will still be working while you sleep!  All the structures that make up your back and neck need to be able to rest, completely free of stress.

For most people, a mattress and pillow comes down to personal comfort.  However, I personally do not recommend an overly soft bed. The natural resting curve of the spine cannot be maintained on a super soft mattress.  One of the best beds on the market for back support are the memory foam mattresses. However, they are made of synthetic materials that can give off gas and leave you breathing in chemicals while you sleep.  Instead, I recommend a natural latex bed.

Latex beds offer the same support and comfort as the memory foam mattresses with all-natural materials.  You can also choose the firmness of your mattress.  I have owned a natural latex bed for nearly 3 years now and I have noticed a huge difference in the reduction of my neck and back pain!  When you spend nearly half your life in asleep, it’s important that your bed truly allow you the rest and relaxation your body needs to repair and rejuvenate!  A bed that gives your body true rest is a worthy investment!

#5. Massage and Chiropractic Care

I cannot testify enough about the importance of massage and chiropractic care.   I have experienced first hand the difference it can make in reducing both chronic and acute pain.  I grew up going to the chiropractic office with my mother.  I start getting adjustments as early as 10 years old.  Chiropractic care was normal for me.  But, many mainstream medical professionals call chiropractors “quack doctors.”  I wholeheartedly disagree. Once you have experienced the difference, you cannot deny the fact that spinal adjustments work.

Do some chiropractors scam you into paying way too much money to go to their office on a regular basis?  Yes.  I’ve seen it over and over again.  However, I have met some amazing chiropractors who aren’t out to steal your dollars.  I have several chiropractor friends who are honest people who care deeply about the health of their patients.  They truly understand the benefits of maintaining a healthy aligned spine. Chiropractic care, at it’s core, is extremely beneficial for not just the spine, but your entire body!

Our spine is the home to our central nervous system. Our brain communicates through our nervous system by sending messages through our spinal column. From there, our nerves send messages to every single part of our body!   This means that just one misalignment in your spinal column can cause issues in a completely different area of your body!  A vertebrae out of alignment in your lower back for example, can potentially cause frequent urination or constipation! The vertebrae in your neck contain nerves that can influence possible allergies or sinus issues. The basis of true chiropractic care is to keep the spine in true alignment therefore creating health throughout entire body!

Massage therapy is also extremely important and works best in combination with chiropractic care.  Luckily, chiropractors are recognizing the benefits of combining massage with chiropractic adjustments.  Many have brought massage therapist’s into their practice.  Nothing can pull your spine out of alignment faster than a strained muscle.  Massage therapy relieves those tight, knotted back muscles that pull and strain your spine.  It also promotes blood flow and the release of endorphins, which in turn make us feel good.  Massage isn’t just about pampering yourself.  It is a therapeutic practice that is extremely beneficial in the reduction and prevention of neck and back pain.

Using these 5 steps together can make a significant difference in the  integrity and health of your spine.  Remember, back and neck pain are not cured with pain relievers!  Drugs are only a bandaid and will not truly heal!

Proper posture, good shoes, exercise, true rest, and chiropractic care can not only rehabilitate your spine, but give you a new life!  Be sure and not skip even one of these steps!  They compliment each other and the results will not be near as significant.  Don’t suffer with neck and back pain any longer.  Take 5 steps forward to a pain-free life.

Back pain is not just caused by lifting a heavy object in an awkward way. The relief from painful back symptoms is just as varied. Share this expert advice with someone you know who could use some alternative methods to coping with back pain.

 

 

 

(1) http://www.gallup.com/poll/154169/Chronic-Pain-Rates-Shoot-Until-Americans-Reach-Late-50s.aspx?ref=image