Back and Neck Pain Tips

There are lots of things you can do to address your low back pain.

Back and neck pain is some of the most common complaints we hear from people of all ages, and the discomfort can really interfere with your day-to-day activities. If you’ve ever suffered from acute or chronic back or neck pain, consider implementing the following small changes into your lifestyle.

What can I do for low back and neck pain?

  • Be More ActiveAerobic exercise is such an essential part of maintaining your overall health. Regularly active people have less back and neck pain than individuals who live a more sedentary lifestyle. If you’re starting fresh, be sure to talk to your chiropractor or doctor first to make sure you’re healthy enough to work out. Then, start slowly and gradually increase the intensity and frequency.
  • Improve Your Posture – Whether you’re standing, sitting, sleeping, or working at a desk, your posture matters. Many back and neck conditions stem from the continuous strain that comes from a poorly supported spine. Always try to keep your spine in a “neutral” position. To minimize upper back and neck pain while sleeping, avoid thick or multiple pillows, and avoid sleeping on your stomach. For advice on setting up an ergonomic workstation, download this infographic.
  • Clean Up Your Diet – Another pillar to good health is, of course, proper nutrition. Excess weight will inevitably add more strain to your spine. Try to decrease your consumption of red meat & refined carbohydrates like sugar and white flour, and increase your consumption of veggies and fruits. Opt for “healthy” oils like olive or canola, and choose water over-carbonated, caffeinated, or calorie-laden beverages. Check out this blog article at the Integrative Pain Science Institute on which diet is best for chronic pain.
  • Stretch More – 10-15 minutes of stretching each day can have a significant impact on how your body feels and functions. Try this simple Bruegger Relief stretch that can be performed just about anywhere.


You may need some help.

Visit A Chiropractor – Just like visiting the dentist is beneficial for your teeth, the same goes for seeing a spinal expert. If you have back or neck pain, call our office if you are in West Des Moines for a check-up. We can define the root cause of the problem and help you get back to a more comfortable life.