The New Year is almost here! Are you concerned about feeling well enough to meet your 2023 goals? Chronic back pain makes it challenging to get stuff done. Here are five things you can do to improve your spine health and feel better in the coming year.

1. Visit Your Chiropractor

Has it been a while since you sought help for your back pain? The American Medical Association now recommends conservative treatments like chiropractic care for back pain before medication or surgery. Besides manually adjusting your spine, chiropractors can use innovative treatments like spinal decompression therapy to effectively address chronic back pain.

Spinal decompression moves herniated and bulging discs back into place and brings oxygen and nutrients to the disc space. It also desensitizes hyperactive nerves and can relieve inflammation that irritates nerve roots. Many patients who’ve tried “everything” finally find relief after completing a spinal decompression treatment plan.

Studies show that chiropractic care helps many chronic back pain patients avoid surgery and reduce dependence on pain medication. If you’ve already had a failed back surgery, you might still be a candidate. Failed back surgery patients who don’t have metal implants or fusions can benefit from several types of adjustment, including spinal decompression therapy.

2. Keep Moving

Exercise may not sound inviting when you’re in pain, but it can reduce symptoms and help your body heal. Back pain patients should consider adding weight lifting and cardio to their fitness routine. Talk to your chiropractor about how to exercise safely before you begin working out, and contact a personal trainer if you need help with the correct form.

Muscles help your spine move and stabilize spinal joints. Weak paraspinal muscles allow your spine and discs to move out of place more easily. The muscles will also be more prone to injury and strain. In our modern society, we all sit more than we should. This means we need to hit the gym to keep our back muscles strong.

A sedentary lifestyle can lead to poor circulation. Blood flow is vital for healing and inflammation management. A cardio workout can get your blood moving, relax muscles and relieve inflammation.

When you see a chiropractor for back pain treatment, they will likely recommend exercises and stretches to do at home. Following these instructions is crucial for success. In-office treatments can only do so much if you aren’t actively working to correct posture, build muscle and stretch tight tissues. After your treatment ends, keep up with your fitness routine to prevent future back pain.

3. Understand Body Mechanics

Remember the old children’s song about how “the knee bone’s connected to the hip bone”? It’s a good thing to keep in mind when you are struggling with back pain. The body works as a mechanical system, and just like any other machine you operate, it’s important to read the instruction manual. Chiropractors can help you understand how your feet, knees, hips, and spine work together and, sometimes, throw each other off.

It’s incredible how many back pain patients feel better after receiving custom orthotics. Foot problems can destabilize the whole body, causing knee, hip, and lower back pain. Posture issues can also cause significant pain and injury. Your chiropractor can evaluate your musculoskeletal system from the feet up and help you solve any problems.

Many people don’t realize how often they look down at their phones or hunch over their devices. These postures put immense pressure on the spine and create tiny tears in the upper back and shoulder muscles. Over time, they lead to chronic pain, stiffness, and even pinched nerves. A series of corrective exercises and stretches will improve or resolve upper back and neck pain and headaches. Your chiropractor will also recommend improvements you can make at home and work to maintain your healthy posture.

4. Change Your Habits

As we just mentioned, bad posture habits can take a toll on your back and cause chronic pain. Lifting incorrectly, pulling heavy objects instead of pushing them, and not taking care on slippery surfaces are common mistakes that often lead to slipped discs, pulled muscles, and fractures.

When doing physical work like mowing the lawn, shoveling snow, or taking down Christmas lights, take a moment to think about your back. You should keep your spine in a neutral position, meaning your feet are square with your hips, and your head is in line with your shoulders, as much as possible.

Always practice good lifting habits. When lifting, bend from your knees, not your waist, and use the momentum from straightening your knees to lift the object. Never lift heavy objects above shoulder level, and always carry them close to your body. If something is too heavy for you to lift comfortably, ask for help or use a tool like a dolly or a harness. Wear shoes with a good grip and avoid leaving tools and other objects where you could trip over them. By following these simple tips, you can avoid a back injury that could lead to chronic pain.

Speaking of habits, smoking is one of the worst habits for your back. Smokers are about 30% more likely than nonsmokers to have low back pain. Smoking impairs circulation and leaches nutrients needed for bone health. Quitting can lessen your back pain and make recovery easier.

5. Eat for Your Back

You might think of healthy eating as associated with weight loss or treatment for digestive problems. But your eating habits affect every cell in your body. Healthy eating can improve your body’s inflammatory response and healing time.

To improve your overall health and your back pain, eat an anti-inflammatory diet that’s rich in vitamins and minerals. Think fruit, vegetables, lean meats, and whole grains. Avoid chemical additives, added sugar, processed carbohydrates like white flour, and trans fats. Your body and your back will thank you.

Chiropractic Care in Murfreesboro, Tennessee

At Stanlick Chiropractic, our experienced providers can recommend treatments and lifestyle changes to relieve your back pain. Even if you’ve been in pain for years, relief may be possible. Schedule a consultation today to find out how chiropractic care can improve your quality of life in the New Year.