It’s estimated that over 80% of the population will experience back pain over the course of their life. As an evidence-based chiropractor, I’m someone who would much rather be proactive than reactive, especially when it comes to anything having to do with pain. While we can’t always predict injuries or accidents, we can have a plan ready.
Here is your guide for the next time your back pain acts up, you “throw” your back out, or your loved one injures themselves
Step 1: Assess Your Condition
Start slowly moving your body in very small, controlled ranges of motion. Any ranges of motion. Find your baseline range of motion, mentally take note of it, and breathe.
Inhale for 4 seconds, exhale for 6-8 seconds. Repeat for 1-2 minutes. Try these movements again. Did your range of motion improve? Did some of the spicyness dissipate?
Mobility is like adding WD40 to the joints. We want to go slow, breathe, and only move to our tolerance. Never forcing our body into a movement or position, rather we want to honor where we’re at and progress once we’re able.
Step 2: Think “Back to the Basics”
Basic movement patterns provide more effective long-term relief than muscle relaxers or trendy pain relief products.
Cat-Cow Stretches: Gently moves the entire spine. These can be easily modified by reducing range of motion or trying a seated version, and can be progressed by adding lateral movement or incorporating shoulder blades.
Knee-to-Chest Exercises: Introduces gentle movement to the SI joints (connecting spine to pelvis) and lower back. These exercises can be modified from seated to standing positions depending on your comfort level.
Focused Breathing: Slow, intentional breathing activates your parasympathetic nervous system, which is the body’s natural calm and healing mode. Simply lying down while practicing mindful breathing can significantly reduce sharpness, aching, and pain.
Step 3: Seek Help or Advice
Other complementary approaches for back pain management are meditation, acupuncture, massage therapy, physical therapy, and chiropractic care. These can effectively reduce symptoms, enabling you to perform more mobility exercises at home while you continue to heal and recover from your back pain.
Step 4: Practice Prevention
Strength training, aerobic exercise, and mobility training all help prepare your body for the daily life activities we do like lifting children, moving boxes, household chores, and extended driving.
A great, simple way to get into a mobility routine is with my app, Goodly Simple. Every week, I share quick, effective classes aimed to help alleviate and prevent pain. Movement doesn’t need to be complicated. It needs to be effective.
Step 5: Avoid These Common Mistakes
When experiencing back pain or any pain, steer clear of fear—remember that you are strong, and pain is temporary. Make sure you avoid excessive rest. Movement is medicine and small, gentle movements promote healing. Finally, avoid self-adjusting or “cracking” your own back. This can further strain muscles and joints, potentially worsening your condition.
If you’re ready to make chiropractic care and mobility a part of your health routine, our evidence-based chiropractic practice in St. Charles is here to help guide and support you.
You can find more free resources on my website. Also, make sure to check out my YouTube channel for more easy, free mobility flows and join the Goodly Simple community to get weekly in-depth mobility routines straight to your phone.
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Schedule an appointment and let’s work together to create a customized plan to address your health concerns and get you moving comfortably and confidently again.
