As the holidays approach, it’s important to prepare some strategies to handle back pain on your own. While you might be able to squeeze in an emergency chiropractic session, because of travel and other family obligations or your chiropractor might not be available. Because back pain is an individual experience, make sure to talk to your chiropractor about any back pain tips for managing back discomfort on your own over the holidays.

Back Pain Tips

Want to learn how to manage your back pain this holiday season? Once you get approval from your chiropractor, try these six back pain tips for relief.


Depending on the reason for your back pain, you might be able to find some relief by practicing some different stretches. The cause of your back pain will determine what stretches are appropriate for you, but a few general stretches might provide relief. One of these is the hamstring stretch. Simply stand with your feet together and pointing forward, and slowly bend at the waist until you feel tightness along the back of your legs. Do not overstretch. Stretching should not be painful, so listen to your body. Get in touch with your chiropractor to come up with a personalized stretching regimen so you can manage your back pain this holiday season.

You’re Hot, then You’re Cold

Heat and cold therapy is are great at-home back pain tips for relief. If you experience inflammation or spasms, try applying an ice pack to the affected area. Alternate applying cold and hot pads to your back for relief throughout the day. Obviously visiting somewhere like the round rock chiropractor would be more effective, but not everyone has the time or funds for this treatment.

Get the Sleep You Need

Many sleep problems arise because of chronic pain, but did you know that back pain can also grow worse with inadequate sleep? To reduce back pain, try turning off the electronics at least an hour before you want to fall asleep. Shoot for about eight hours of rest per night.

Stimulate Your Brain Muscle

You feel pain at the site where your body experiences it, but it is processed in the brain. That means you might be able to use a few mindfulness strategies to reduce or even stop your back pain. Talk to your health professional about learning some of these strategies.

At Home Therapy Device

Many chiropractors and health professionals, including myself, offer devices that you can take home to use at your convenience. One such device uses electrical impulses to stimulate the muscles and nerves near the site of pain. This both strengthens the affected muscles and reduces pain signals sent to the brain. If you want to learn more about our take-home program, get in touch with me today.

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