Chiropractic Helps You Recover Faster

Chiropractic Helps You Recover Faster

By Dr. Anderson | November 21, 2021

Because a chiropractic school curriculum teaches students how to treat back and neck pain without pharmaceutical help, a doctor of chiropractic is uniquely positioned to help people who have been injured (i.e. athletic, work, car accident injuries) avoid the prescription drug cycle. Don’t get me wrong, pharmaceutical therapy has its place: But in many cases, prescription or over-the-counter drugs are meant to be a temporary chemical solution to symptoms for a person who is also taking steps to correct the cause of their symptoms via physical solution, with both the help of a trained professional (i.e. chiropractor, PT, nutritionist, trainer) and healthy lifestyle modifications to daily habits (i.e. physical activity, diet, social engagement, mental health practices)

Using a variety of drug-free techniques, from spinal adjustments to electric muscle stimulation to rehabilitative exercises, chiropractors can:

Relieve pain. Soft-tissue injuries may take months to fully heal, but a chiropractor can often provide pain relief much quicker than that. In both work-related and car accident victims report up to an 80 percent reduction in discomfort after just a few weeks of chiropractic care when compared to car accident victims who went untreated.

Restore mobility. The soreness and stiffness from a sports, work or car accident injury can inhibit movement due to the slow development of sub-dermal scar tissue. Chiropractors work with patients to help get them moving again as quickly as possible so they can regain full range of motion before scar tissue develops.

Support long-term healing. The muscle weakness and compensated movement patterns resulting from an injury due to a sports, work or car accident can leave patients vulnerable to re-injury. Chiropractic care often involves rehabilitative exercises that improve flexibility and strengthen the muscles surrounding the spine. This is a critical element that many providers will neglect because of its time-consuming nature; therefore, it’s important to choose a doctor that will commit to providing all of the care that your injury deserves.

Visiting a doctor of chiropractic as soon as possible after an auto accident can boost a patient’s chances of making a fully recovery—without resorting to prescription drugs or surgical procedures later in life.

HOW TO RELIEVE LOWER BACK PAIN

Lower back pains can have a really negative impact on your quality of life, especially if you are a working adult with tons of responsibilities. However, thankfully, there are multiple exercises and remedies for reducing the intensity of the pain. Here are some of those exercises and therapies that are often overlooked, but are highly effective for relieving back pain. Try these out for yourself and see which one suits you the best!

EARLY TREATMENTS FOR LOWER BACK PAIN

If you feel that you have some pain in your lower back, whether minor or severe, you should quickly start some early treatments to prevent it from worsening over time. These treatments include medicinal remedies, exercises and therapies at home, and even surgeries if the problem persists. 

Before you start with the therapies or exercises, it would be best if you consult a doctor. This way, you can work out according to the diagnosis and take a reasonable decision to help relieve the back pain. Sometimes, there might be a combination of different treatments required to reduce the pain in your lower back! 

SELF-CARE FOR LOW BACK PAIN

As the name itself suggests, self-care for lower back pain includes all the therapies, remedies, and exercises that you can do at home to relieve lower back pain and prevent it from getting worse over time. The person carries these out by themselves, so it can be adjusted according to their likes and dislikes. Here are some of the methods you can follow to ease mild or acute pain.

SHORT REST PERIOD

The first thing you can try is doing practically nothing at all. Sometimes, doing a lot of work can be strenuous for the body and can cause several problems, including pain in your lower back. So, taking a week or so off from all tiring activities may help reduce or even cure your back pain, especially if it started just recently. It would help fasten the healing process and relax your muscles.

ACTIVITY MODIFICATION

Another way of relaxing and easing the pain is by continuing the activities you regularly do but in a way that does not enhance the strain. For instance, if cleaning the house without resting increases back pain once you are done, consider resting for a brief period before you continue the cleaning. This way, whenever you avoid or reduce activities that increase back pain, your pre existing back spasms will lessen over time. 

Modify all activities that cause strain and allow your body to recover in a better healing environment. You will soon feel the difference! 

HEAT/ICE THERAPY

In case you already didn’t know, there are plenty of benefits of hot and cold water/materials for your body. For instance, cold packs or ice can help reduce inflammation-related back pains almost instantly and minimize any swelling too. On the other hand, warm baths and things like electric heating pads and hot water bottles can help improve blood flow in your body and even help relax muscles. 

Improved blood can then allow your body to heal faster as it will carry all the essential nutrients and oxygen to muscles quickly to keep them healthy. However, keep in mind that you keep your skin protected from direct contact with heat or ice to prevent any tissue damage!

Lastly, using heating and icing activities before and after exercising or working out can help prevent soreness, muscle damage, and even relax them. 

OVER-THE-COUNTER PAIN MEDICATIONS

Lastly, you can get some pain-killing medications from your nearest pharmacy, without any prescription from the doctor. Some of the most common anti-inflammatory medicines include ibuprofen (e.g. Advil), aspirin (e.g. Bayer), and naproxen (e.g. Aleve). Apart from these medicines, you can also get acetaminophen (e.g. Tylenol), which helps by interfering with the pain signals that are sent to your brain and eventually reducing the pain. 

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Also, keep in mind that although these medications do not require a prescription and guidance from the doctor, they should still be consumed responsibly and reasonably. If you have any allergies, it is highly recommended that you consult a doctor before consuming any of these medicines as there may be some possible side effects or allergic reactions.

EXERCISES FOR LOW BACK PAIN

Suppose the remedies mentioned above do not work out just right for you. In that case, there are some exercises you can carry out regularly to relax the muscles and reduce any lower back discomfort.

STRETCHING

Stretching has plenty of benefits, even for those who do not have any pre existing problems such as back pains. Stretching the muscles in your lower back, buttocks, legs, and hips, allow you to make these muscles more mobile so they can support your upper body without causing any injury. So, start stretching a bit, preferably for 15-20 seconds, in the beginning, every day before you jump up to higher numbers. Also, stop stretching if you feel any pain as your body might not be ready for it just yet. Take it slow but steadily. 

STRENGTHENING EXERCISES

Exercises that strengthen the core muscles of your body help relieve lower back pain; after all, these are the ones that support the spine. Try doing exercises that strengthen the hip, abdominal, and gluteus muscles of your body. To do so, you can follow the two popular programs, Dynamic Lumbar Stabilization, and the McKenzie Method.

LOW-IMPACT AEROBICS

Lastly, low-impact aerobics is one of the most effective ways to reduce lower back pains in the long run. It increases blood flow in the body and supports quicker healing as well. According to several studies, people who do aerobics regularly have considerably lower back pains and enjoy active and healthy lifestyles. Some of these low-impact aerobics includes water therapy, stationary bicycle, step machines, etc.

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Try and exercise regularly to keep your body and bones flexible, so you are less prone to injuries and pains. Work out and elevate the heart rate, so your body gets the blood flow it needs and helps you live a healthier life, with minimal to no back pains!

6 OVERLOOKED REMEDIES FOR LOWER BACK PAIN RELIEF

Now that we know some of the common exercises for relieving back pain, here are some remedies that are not very common, but are very effective against back problems. Try these for yourself and see the results!

RELEASE YOUR INNER ENDORPHINS

Endorphins sometimes help the body reduce pain by preventing the pain signals from reaching the brain. These hormones are generated themselves and also help reduce anxiety, depression, and stress too! So, try meditating, exercising, and even massaging so your body releases as many endorphins as possible and heals you in the process. 

GET ENOUGH RESTORATIVE SLEEP

(Getting enough sleep is critical for the human body. You need to get at least 7 to 9 hours of sleep every day, depending on how old you are. Getting the recommended amount of sleep is vital for your body to recharge energy levels in the body and repair body tissues. Moreover, the pain will cause insomnia eventually, which will further make it very difficult to get adequate restorative sleep.

However, if sleeping problems persist, it is highly recommended that you book an appointment with a doctor so that he/she can prescribe you with medicines or make changes to your lifestyle to promote healthy sleeping habits. Eventually, you will realize how good restorative sleep is for your body!

EXERCISE YOUR CORE

The core muscles of your body play an essential role in maintaining strength and supporting your lower spine. The only issue about these muscles is the fact that they do not get enough exercise in everyday routines, unlike other muscles of the body. Therefore, to keep them healthy, it is highly recommended that you take out anywhere between 20 to 30 minutes every day just to work your abs out.

There are plenty of simple exercises that you can do at home, and they do not even require any equipment. For instance, a minute-long plank thrice, or three sets of ten pushups and crunches are more than enough to keep them fit and active.

ENGAGE YOUR BRAIN

For a long time now, researchers believe that pain is much more complicated than how we understand it. It is not just a sensation, but actually how your brain sends and interprets those pain signals that are sent by the sensation. Hypothetically speaking, if you got injured, but your brain does not interpret those pain signals, you won’t feel anything. 

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There are mainly two strategies for tackling these pain signals.

  1. Cognitive Behavioral Therapy, which allows you to manage pain better
  2. Mindful Pain Management, which is basically practicing meditation and mindfulness to control the amount of pain you suffer by focusing the mind

In a nutshell, controlling and training your mind will help you a lot in managing pain.

STRETCH YOUR HAMSTRINGS TWICE DAILY

Stretching your hamstrings for about 15 to 30 seconds a day can prevent many problems, including lower back pain. If these are too tight, you will suffer from stiff pain in your lower back.

BONUS TIP: SOOTHE THE PAIN WITH COLD AND/OR HOT

Lastly, don’t forget to simply apply cold or warm packs on the area that is painful. You might be surprised how well it works at times.

Heat Therapy: It helps you relax, reduce discomfort and improve blood flow in your body. 

Cold Therapy: It helps reduce pain and inflammation in the body. 

Do these two therapies and feel the difference in pain and overall mood. However, make sure you don’t overdo it and give reasonable time in between sessions, so you don’t damage your skin.

FREQUENTLY ASKED QUESTIONS (FAQS)

What is the most effective remedy for lower back pain?

There is no definite answer to the question. However, there are plenty of exercises and remedies that you can try to help lessen lower back pain. You can try the ones that suit you the best. Also, if the pain persists, it is highly recommended that you get an appointment with the doctor.

How can I relieve back pain at home?

There are plenty of remedies and exercises that you can do at home to minimize back pain. For instance, work out your core muscles and hamstrings and get adequate restorative sleep every night. Also, prevent doing tasks that hurt your back and take brief rests in between.

How do you get relieved of back pain fast?

You can get rid of back pain quickly by resting enough to relax your muscles. You can also eat over-the-counter medicines to reduce the pain and exercise regularly to improve blood flow as well.

CONCLUSION

In a nutshell, back pain can really mess up the quality of your life. Therefore, exercising, maintaining a good and adequate sleep routine, doing multiple therapies, and most importantly, taking care of yourself is essential. Try doing the exercises and remedies mentioned above and see what suits you the best. If the problem still persists, go to a doctor so they can provide proper medical attention and prevent worsening of your health over time!

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I’m Dr. Anderson — thanks for reading!

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