Chiropractor-Approved Tips to Manage and Prevent Back Pain

Back pain is one of the most common health complaints worldwide, affecting millions of people each year. Whether it’s caused by poor posture, sedentary habits, or daily wear and tear, back discomfort can interfere with your quality of life. Fortunately, chiropractors specialize in spinal health and offer practical, effective strategies to alleviate pain and prevent future issues.

From simple posture corrections to daily stretching routines and ergonomic adjustments, these expert-backed tips can help you take control of your back health. In this comprehensive guide, you’ll discover chiropractor-approved tips designed to reduce pain, improve mobility, and support a healthy spine—whether you’re at work, at home, or on the move.

Maintain Proper Posture While Sitting

Good sitting posture plays a crucial role in maintaining spinal health and reducing the risk of back pain. Chiropractors emphasize the importance of keeping your feet flat on the floor when seated. This helps distribute your body weight evenly and keeps your hips and knees at the right angle, typically around 90 degrees. Your back should be supported by the backrest of your chair, particularly in the lower back region, where the spine naturally curves inward. Using lumbar support can help maintain this curve and prevent slouching, which often leads to lower back strain.

Sit upright with your shoulders relaxed but not hunched forward. Your thighs should be parallel to the ground, and there should be a small gap between the back of your knees and the seat. Poor sitting posture over time can cause spinal misalignment, muscle fatigue, and chronic discomfort. Chiropractors often remind patients that even with perfect posture, staying in one position too long can be problematic. So, while good posture is vital, it’s also important to shift your position occasionally and take movement breaks. This combination of proper posture and regular movement is key to avoiding the common pitfalls of back pain related to sitting.

Adjust Your Desk Setup

The setup of your workstation has a direct impact on your posture and spinal health. Chiropractors recommend adjusting your desk, chair, and monitor to encourage a neutral and relaxed sitting position. Your computer monitor should be at eye level so that you’re not tilting your head up or down to see the screen. The top of the monitor should align with your eyes, and it should be about an arm’s length away from you. This reduces strain on the neck and prevents the common problem known as “tech neck,” where the head juts forward, increasing pressure on the cervical spine.

Your keyboard and mouse should be positioned so your elbows stay close to your body, bent at a 90-degree angle. Wrists should remain straight, not bent up or down. Ensure your desk height allows your forearms to be parallel to the ground. Feet should rest flat on the floor or on a footrest if necessary. A well-adjusted desk setup reduces muscle fatigue, encourages proper alignment, and decreases the risk of repetitive strain injuries. Chiropractors frequently advise patients who work long hours at a desk to reassess their workstation regularly and make ergonomic improvements when needed.

Use a Supportive Chair

A supportive chair is one of the most important investments you can make for your spinal health, especially if you sit for long hours each day. Chiropractors often stress the importance of choosing a chair with proper lumbar support, which helps maintain the natural inward curve of the lower back. Without this support, the spine tends to slouch into a C-shape, causing unnecessary strain on the back muscles and discs over time. Look for chairs that allow you to adjust the height, backrest angle, and seat depth. Your hips should be slightly higher than your knees when seated, encouraging a forward tilt of the pelvis, which supports a healthy lumbar curve.

Additionally, a chair with armrests can take some of the load off your shoulders and neck. Make sure the armrests are set at a height that allows your arms to relax without elevating or depressing your shoulders. A supportive chair promotes better posture, reduces muscle fatigue, and helps prevent lower back pain. Chiropractors often recommend testing chairs before buying and choosing one that offers firm yet comfortable support rather than one that’s too soft, which can encourage poor posture.

Avoid Crossing Your Legs When Sitting

Crossing your legs while sitting may feel comfortable at first, but chiropractors warn that this common habit can lead to postural imbalances and back pain over time. When you cross one leg over the other, it can cause your pelvis to tilt and rotate unevenly. This creates asymmetrical pressure on your lower spine and can strain muscles on one side of the body more than the other. Over time, this imbalance may lead to misalignment in the hips, pelvis, and lumbar spine.

Additionally, crossing your legs often compresses veins and nerves in the legs, which can contribute to poor circulation and even varicose veins. Chiropractors encourage patients to keep both feet flat on the floor when sitting, with the knees aligned directly over the ankles. If you have difficulty breaking the habit of crossing your legs, consider using a footrest to keep your feet comfortably in place. Pay attention to your posture, and correct it whenever you notice yourself slipping back into old habits. Maintaining symmetrical leg positioning helps preserve even weight distribution through the hips and lower back, reducing strain and promoting better spinal health.

Stand Up and Move Every 30 Minutes

Remaining seated for extended periods can have serious consequences for your back and overall health. Chiropractors frequently recommend standing up and moving around at least once every 30 minutes, even if only for a few moments. Prolonged sitting weakens postural muscles, compresses spinal discs, and reduces circulation to the lower body. Over time, these factors contribute to stiffness, muscle imbalances, and chronic back pain. Movement breaks help restore blood flow to tired muscles and reduce pressure on the spine.

Chiropractors suggest setting a timer or using a reminder app to prompt you to stand, stretch, or walk briefly. Even small movements like shoulder rolls, gentle twists, or walking to the water cooler can make a significant difference. If your work requires long hours at a desk, consider incorporating a sit-stand desk to alternate between sitting and standing throughout the day. Regular movement helps maintain flexibility, reduces tension, and prevents the cumulative damage of sedentary behavior. Chiropractors emphasize that while good posture is important, it’s the combination of posture and frequent movement that keeps your back healthy in the long run.

Keep Your Shoulders Back and Down

One of the most common postural issues chiropractors address is rounded shoulders, where the shoulders hunch forward, contributing to neck, shoulder, and upper back pain. To counteract this, chiropractors advise keeping your shoulders back and down. This position helps maintain the natural alignment of the upper spine and reduces tension in the neck and upper trapezius muscles. Imagine gently pulling your shoulder blades down toward your back pockets without arching your lower back or puffing out your chest excessively.

Maintaining this neutral shoulder position promotes better breathing, improves posture, and reduces strain on the neck. It also prevents the forward head posture commonly associated with prolonged desk work or device use. Chiropractors often recommend exercises like shoulder blade squeezes, wall angels, or chest stretches to strengthen the muscles responsible for holding the shoulders in place. Practicing this position regularly, whether sitting, standing, or walking, retrains your muscles and improves posture over time. As a result, you’ll likely experience less muscle fatigue and fewer tension headaches, both of which are frequently related to poor shoulder positioning.

Balance Your Weight Evenly on Both Feet

Whether you’re standing in line or giving a presentation, how you distribute your weight can significantly impact your spinal health. Chiropractors frequently observe that people tend to favor one leg when standing, shifting their weight unevenly. This habit can lead to muscular imbalances, uneven hip alignment, and strain on the lower back. To maintain a balanced stance, keep your feet about hip-width apart and distribute your weight evenly between both legs. Engage your core muscles slightly to support your spine and prevent hyperextension in your lower back.

Keep your knees soft, not locked, to maintain flexibility and shock absorption. This neutral stance allows your body to maintain its natural alignment and reduces undue stress on your spine and joints. If you have to stand for long periods, chiropractors suggest shifting your weight gently from foot to foot or occasionally elevating one foot onto a low step to relieve pressure on the lower back. Developing the habit of balanced standing helps prevent fatigue, reduces the risk of postural problems, and supports overall spinal health.

Hold Your Phone at Eye Level

Looking down at your phone for extended periods creates unnecessary stress on your neck and upper back, a condition commonly referred to as “tech neck.” Chiropractors frequently see patients experiencing neck pain, stiffness, and even headaches due to this posture. To combat this, they recommend holding your phone or device at eye level whenever possible. Raising the screen reduces the need to tilt your head forward, which can put up to 60 pounds of extra pressure on your cervical spine, depending on the angle. Instead of bending your neck, keep your chin level and bring your device to you.

This position helps maintain the natural curve of your neck and reduces strain on surrounding muscles. Chiropractors also suggest taking frequent breaks from device use, practicing neck stretches, and strengthening exercises to counteract the effects of prolonged screen time. Over time, maintaining proper head and neck posture while using digital devices can prevent chronic neck and upper back pain and reduce the risk of developing long-term spinal issues.

Sleep on Your Back or Side, Not Stomach

Chiropractors consistently recommend sleeping on your back or side rather than your stomach to promote spinal alignment and reduce back and neck pain. When you sleep on your stomach, your neck is typically turned to one side for hours at a time, which can strain the muscles and ligaments in your neck and upper back. Additionally, stomach sleeping tends to flatten the natural curve of your spine, especially in the lower back, leading to stress on spinal discs and potential nerve irritation. In contrast, back sleeping allows your head, neck, and spine to rest in a neutral position, minimizing unnecessary pressure.

To enhance this alignment, chiropractors often suggest placing a small pillow or rolled-up towel under your knees to maintain the natural curve of your lower back. If you prefer side sleeping, make sure your knees are slightly bent and stacked, which helps prevent pelvic rotation and keeps the spine aligned. Placing a pillow between your knees (covered in the next section) can also help. By adjusting your sleeping position to either your back or side, you can reduce stress on your spine, alleviate existing pain, and prevent future musculoskeletal issues related to poor sleeping posture.

Use a Pillow Between Your Knees if Sleeping on Your Side

For side sleepers, chiropractors often advise placing a pillow between your knees to maintain proper spinal and pelvic alignment. When you lie on your side without support, your top leg may shift forward or downward, causing your pelvis to rotate and your spine to twist. Over time, this can lead to discomfort in the lower back and hips, as well as contribute to sciatic nerve irritation. By placing a firm yet comfortable pillow between your knees, you help keep your hips level and your spine in a neutral position. This simple adjustment can significantly reduce strain on your lower back, alleviate pressure on your knees, and promote better circulation.

Chiropractors also recommend keeping both knees slightly bent and stacking them directly on top of each other to avoid additional twisting of the pelvis. If you find it difficult to maintain this position throughout the night, a body pillow may be an effective alternative, providing support along your entire body and reducing the need for frequent repositioning. Incorporating a knee pillow into your sleep routine not only improves comfort but also helps prevent morning stiffness and lower back pain, making it a chiropractor-approved strategy for better rest.

Get a Firm Mattress That Supports Your Spine

The type of mattress you sleep on plays a critical role in supporting spinal health, and chiropractors frequently emphasize the importance of choosing a firm, supportive option. A mattress that is too soft can cause your body to sink excessively, disrupting the alignment of your spine and placing undue stress on your muscles and joints. On the other hand, a mattress that is too firm may create pressure points, especially at the shoulders and hips, and fail to support the natural curves of your spine.

Chiropractors typically recommend a medium-firm mattress that provides enough support to keep your spine properly aligned while also offering enough cushioning to relieve pressure on sensitive areas. If you’re unsure whether your mattress is the culprit behind your back pain, chiropractors suggest evaluating how you feel when you wake up in the morning. Persistent stiffness, soreness, or pain may be signs that it’s time for a new mattress. Additionally, rotating your mattress every three to six months can help prevent sagging and maintain even support. Investing in the right mattress can lead to significant improvements in sleep quality, reduce back pain, and promote better overall spinal health.

Use a Pillow That Keeps Your Neck Neutral

The pillow you choose has a direct impact on the health of your neck and upper spine. Chiropractors often advise using a pillow that maintains a neutral position for your neck, meaning your head should be aligned with the rest of your spine, without tilting up or down. A pillow that’s too thick can push your head forward, straining the cervical spine, while a pillow that’s too flat can fail to provide adequate support, allowing your head to drop backward or to the side. For back sleepers, a thinner pillow with extra support at the base can help cradle the natural curve of the neck.

Side sleepers typically need a firmer, thicker pillow to fill the space between the ear and the shoulder, keeping the neck and spine aligned. Some chiropractors recommend memory foam or cervical pillows designed specifically to support the neck’s natural curve. If you often wake up with a stiff neck or headaches, your pillow might be the cause. Regularly reassessing your pillow and replacing it when it loses its shape or firmness can go a long way in maintaining neck health and reducing pain, making it a simple yet effective chiropractic tip.

Incorporate Daily Stretching

Daily stretching is a cornerstone of spinal health and something chiropractors recommend to almost everyone dealing with back pain or stiffness. Stretching helps maintain flexibility in muscles and connective tissues, which can otherwise shorten and tighten over time—especially with sedentary lifestyles. Tight hamstrings, hip flexors, and back muscles are common contributors to lower back pain because they pull the pelvis and spine out of alignment. Incorporating gentle stretches for these areas can ease tension, improve mobility, and promote better posture.

Chiropractors suggest starting each day with a brief routine that includes hamstring stretches (lying on your back and raising one leg), hip flexor stretches (lunges with the pelvis tucked), and spinal twists (seated or lying down). Hold each stretch for 20 to 30 seconds and avoid bouncing, which can strain muscles. Consistency is key—stretching daily helps prevent stiffness from setting in and can even reduce your risk of injury. Chiropractors often pair stretching routines with breathing exercises to help relax the body and encourage deeper, more effective stretches. Over time, stretching not only helps relieve back pain but also enhances overall mobility and quality of life.

Strengthen Your Core Muscles

Chiropractors consistently emphasize core strength as a vital component of spinal health. Your core includes not just your abdominal muscles, but also the muscles in your back, pelvis, and hips that stabilize the spine and help maintain good posture. Weak core muscles can lead to poor spinal support, causing your lower back to overcompensate and bear more load than it should. This often results in strain, discomfort, and chronic pain. Strengthening your core provides a solid foundation for your body, allowing it to move more efficiently and reducing stress on the spine.

Chiropractors recommend exercises like planks, bird-dogs, bridges, and pelvic tilts, which engage core stabilizers without putting excessive strain on the back. It’s important to focus on form and controlled movements rather than speed or intensity to avoid injury. Even dedicating 10 to 15 minutes a few times a week to core strengthening can have a noticeable impact on posture, balance, and back pain. A strong core helps with everyday activities, from lifting objects to standing and sitting for long periods, making it one of the most effective preventative strategies chiropractors offer for reducing back discomfort.

Practice Yoga or Pilates Regularly

Yoga and Pilates are both highly recommended by chiropractors for improving flexibility, balance, and spinal health. These practices emphasize controlled movements, body awareness, and alignment, which help strengthen the muscles supporting the spine while increasing overall flexibility. Yoga incorporates poses and stretches that gently lengthen tight muscles, particularly in the hips, hamstrings, and back—areas commonly associated with back pain. It also promotes relaxation and deep breathing, which can reduce stress-induced muscle tension. Pilates, on the other hand, focuses heavily on strengthening the core muscles, which provide essential support to the lower back and pelvis.

Chiropractors often suggest both modalities because they encourage proper posture and movement patterns, reducing the likelihood of injury during daily activities. Regular practice, even just a few times a week, can lead to better spinal alignment, improved mobility, and reduced back pain. Chiropractors recommend starting with beginner classes or guided videos to ensure correct form and prevent strain. Over time, consistent yoga or Pilates practice can enhance body awareness, relieve chronic tension, and serve as an excellent complement to chiropractic care.

Walk Every Day

Chiropractors often recommend daily walking as one of the simplest yet most effective forms of exercise for maintaining spinal health and managing back pain. Walking is a low-impact activity that gently engages muscles, improves circulation, and promotes joint mobility without putting excessive strain on the spine or lower body. Regular walking strengthens muscles in the legs, hips, and core, all of which contribute to supporting the spine and maintaining good posture. Walking also helps hydrate spinal discs by increasing the flow of nutrients through improved circulation, keeping them pliable and healthy.

Chiropractors advise starting with short walks of 10 to 15 minutes and gradually increasing duration as your comfort and endurance improve. Pay attention to posture while walking: keep your head up, shoulders back and down, and engage your core muscles. Wear supportive footwear to reduce impact on your joints. Incorporating a daily walking routine can help reduce stiffness, relieve mild back pain, and enhance overall fitness. It’s also a great way to reduce stress, which chiropractors recognize as a common contributor to muscle tension and pain.

Avoid High-Impact Exercises if You’re in Pain

Chiropractors frequently caution patients against engaging in high-impact exercises like running, jumping, or intense aerobics when they’re experiencing back pain. These activities can jolt the spine and place excessive stress on the discs, joints, and surrounding muscles, potentially exacerbating existing pain or causing further injury. The repeated impact from such exercises may also worsen inflammation and delay the healing process. Instead, chiropractors recommend opting for low-impact activities such as swimming, cycling, or walking, which are gentler on the spine while still offering cardiovascular benefits. If you’re used to more vigorous workouts, it’s crucial to listen to your body and allow time for recovery.

Chiropractors often design tailored exercise plans that focus on maintaining fitness without causing additional harm. Once the pain subsides and spinal alignment is restored, higher-impact exercises may be gradually reintroduced under professional guidance. Avoiding high-impact workouts during flare-ups ensures your spine has a chance to heal, reduces the risk of chronic injury, and ultimately supports long-term spinal health.

Warm Up Before Exercise

Warming up is an essential step before any physical activity, and chiropractors strongly advocate for its inclusion in exercise routines. A proper warm-up gradually increases your heart rate, boosts circulation, and raises the temperature of your muscles, making them more pliable and less prone to injury. Jumping directly into exercise without warming up can place sudden stress on cold, tight muscles, increasing the risk of strains, sprains, and joint injuries.

Chiropractors recommend starting with 5 to 10 minutes of low-intensity aerobic activity, such as brisk walking or gentle cycling, followed by dynamic stretches that mimic the movements of your planned workout. For example, if you’re preparing for a strength-training session, incorporate bodyweight squats or arm circles to loosen up your joints and muscles. A thorough warm-up also prepares your nervous system, improving coordination and reaction time. Chiropractors often remind patients that warming up is especially important for those with a history of back or joint problems. Taking the time to warm up properly can enhance workout performance, reduce post-exercise soreness, and significantly lower the risk of injury.

Cool Down and Stretch Post-Workout

Cooling down after exercise is just as important as warming up, and chiropractors emphasize its role in recovery and injury prevention. During exercise, your heart rate and body temperature rise, and blood vessels dilate to supply more oxygen to your muscles. Abruptly stopping activity without a cool-down period can lead to blood pooling in the extremities, causing dizziness or faintness. A cool-down allows your body to gradually return to its resting state.

Chiropractors recommend spending 5 to 10 minutes doing low-intensity movements, such as slow walking or gentle cycling, to normalize circulation and heart rate. Following this, incorporate static stretches targeting the major muscle groups you used during your workout, including the hamstrings, quadriceps, hip flexors, and lower back. Stretching helps release residual tension, maintain flexibility, and prevent muscle stiffness or soreness. Chiropractors often point out that regular post-exercise stretching can also aid in maintaining healthy joint function and improving posture. Skipping the cool-down phase can lead to tight, fatigued muscles, increasing the risk of strains and back pain. Making cool-downs a consistent habit supports long-term spinal health and enhances overall recovery.

Lift Weights Correctly

Improper lifting techniques are a common cause of back injuries, and chiropractors often educate patients on safe lifting practices to protect the spine. When lifting weights—or any heavy object—the goal is to minimize strain on the back and rely more on the legs and core muscles. Chiropractors recommend starting by standing close to the object with your feet shoulder-width apart. Bend at the knees and hips (not the waist), keeping your back straight and chest lifted. Engage your core muscles to stabilize the spine before lifting. Keep the object close to your body as you rise to avoid increasing the leverage and strain on your lower back.

Avoid twisting your torso while lifting or carrying; if you need to change direction, move your feet rather than rotating your spine. Chiropractors also emphasize lifting lighter weights until proper form is mastered and gradually increasing the load as strength improves. Whether at the gym or during daily tasks like carrying groceries or lifting children, using correct lifting mechanics can significantly reduce the risk of back pain and injury. Following these guidelines helps protect the spine, ensures safe movement, and maintains spinal alignment.

Maintain a Healthy Weight

Maintaining a healthy weight is critical for spinal health, and chiropractors often emphasize its role in preventing and managing back pain. Excess weight—especially around the abdomen—shifts the body’s center of gravity forward, placing additional stress on the lower back. This can lead to exaggerated curvature of the spine (lordosis) and increased pressure on spinal discs, joints, and ligaments. Over time, this added strain can contribute to degenerative disc disease, herniated discs, and chronic lower back pain. Extra weight also increases the workload on the muscles supporting the spine, causing them to fatigue more quickly and become more prone to injury.

Chiropractors advise adopting a balanced diet rich in whole foods, lean proteins, and plenty of fruits and vegetables to maintain a healthy weight. Regular physical activity, including low-impact exercises like walking, swimming, or cycling, supports weight management and overall spinal health. If weight loss is necessary, even shedding a small amount of excess weight can significantly reduce back strain and alleviate discomfort. Maintaining a healthy weight not only protects the spine but also improves energy levels, reduces inflammation, and promotes better posture and movement patterns.

Stay Hydrated

Chiropractors frequently remind patients of the importance of staying well-hydrated to support spinal health. The intervertebral discs—those shock-absorbing cushions between your vertebrae—are made up largely of water. They rely on proper hydration to maintain their height, elasticity, and ability to cushion the spine. Dehydration can cause discs to lose fluid, making them less effective at absorbing impact and more susceptible to degeneration or herniation. When discs lose hydration and shrink, it can also reduce the space between vertebrae, leading to nerve compression and increased back pain.

Chiropractors recommend drinking water consistently throughout the day rather than waiting until you feel thirsty. Aim for at least eight 8-ounce glasses of water daily, or more if you are active or in a hot climate. Reducing caffeine and alcohol intake, which can contribute to dehydration, is also advisable. Proper hydration not only benefits spinal discs but also helps keep muscles and ligaments flexible and less prone to strain. By making hydration a daily habit, you can help maintain the health and integrity of your spine and reduce the risk of developing chronic back issues.

Quit Smoking

Quitting smoking is one of the most impactful things you can do for your spinal health, and chiropractors frequently stress this point. Smoking has been shown to reduce blood flow throughout the body, including to the spinal discs and soft tissues. When these structures don’t receive adequate nutrients and oxygen, they become more prone to degeneration. Smoking also accelerates the breakdown of collagen, a key component of the ligaments and tendons that support the spine, which can contribute to instability and increased injury risk. Studies have found that smokers are more likely to suffer from chronic back pain and degenerative disc disease compared to non-smokers.

Additionally, the act of coughing—common in smokers—can create repetitive strain on spinal structures and exacerbate existing back problems. Chiropractors often recommend seeking professional help or support groups to quit smoking, as doing so can significantly slow spinal degeneration and improve healing in tissues already damaged. Quitting smoking improves circulation, reduces inflammation, and boosts the body’s ability to repair musculoskeletal injuries, making it a crucial step in any comprehensive back pain management plan.

Wear Supportive Shoes

The shoes you wear play a significant role in spinal health, and chiropractors often counsel patients on the importance of wearing supportive footwear. Poorly designed shoes, such as high heels, flip-flops, or unsupportive flats, can disrupt your body’s natural alignment and place additional stress on your knees, hips, and lower back. High heels, in particular, tilt your pelvis forward, exaggerating the curve of your lower spine (lumbar lordosis) and causing the muscles of the lower back to work harder. Flip-flops and other unsupportive shoes lack proper arch support, often leading to poor foot mechanics that translate into spinal misalignment.

Chiropractors recommend shoes that offer good arch support, cushioning, and a stable heel. The heel height should be modest—ideally less than one inch—to promote a neutral pelvic position. Shoes should also fit well to prevent alterations in gait. If you’re standing or walking for long periods, supportive shoes help absorb shock, reduce fatigue, and maintain proper alignment from the feet up to the spine. Investing in quality footwear can significantly alleviate back pain and prevent future spinal issues.

Use Orthotics if Recommended

Custom orthotics can play a vital role in promoting spinal alignment and relieving back pain, which is why chiropractors sometimes recommend them to patients. Orthotics are specially designed shoe inserts that help correct imbalances in foot structure and function. Conditions such as flat feet, high arches, or overpronation (when the foot rolls inward excessively) can alter the alignment of the knees, hips, and spine, resulting in improper posture and increased stress on the lower back. By supporting the arches and guiding the foot into a more neutral position, orthotics help restore proper biomechanics throughout the kinetic chain.

Chiropractors typically evaluate gait and foot structure before recommending orthotics, ensuring the device addresses specific imbalances. Over-the-counter options may offer some relief, but custom-made orthotics are often more effective because they are tailored to your unique foot shape and alignment needs. Wearing orthotics in supportive shoes can reduce discomfort not only in the feet but also in the back, hips, and knees, improving posture and alleviating chronic back pain. Chiropractors may also recommend periodic re-evaluations to ensure orthotics remain effective as your body changes over time.

Limit Time Wearing Heavy Bags or Backpacks

Carrying heavy bags or backpacks for extended periods can place excessive strain on your shoulders, neck, and spine. Chiropractors frequently warn against this habit, as it often leads to postural imbalances and back pain. Slinging a heavy bag over one shoulder causes the body to compensate by leaning to one side, straining the muscles on one side of the spine and leading to asymmetry. Even backpacks worn on both shoulders can cause issues if they are overloaded or improperly fitted.

Chiropractors recommend keeping bags as light as possible—ideally, no more than 10% to 15% of your body weight. Distribute the weight evenly in the backpack, using both straps, and ensure the bag rests snugly against your back rather than hanging low. If carrying a handbag or shoulder bag, alternate sides regularly to avoid overloading one shoulder. Additionally, consider using rolling bags when carrying heavy loads for extended periods. Limiting the time and weight of the bags you carry can reduce muscle fatigue, improve posture, and protect your spine from long-term strain and injury.

Use Proper Form When Doing Housework

Household chores may not seem physically demanding, but repetitive or improper movements during tasks like vacuuming, lifting laundry baskets, or gardening can strain the back. Chiropractors often teach patients how to use proper form to protect their spine during these everyday activities. One of the most important principles is to bend at the hips and knees—not at the waist—when lifting objects from the floor. Keep the object close to your body, engage your core muscles, and lift by straightening your legs rather than pulling with your back.

Apply Ice for Acute Pain or Swelling

When you experience acute back pain or swelling, chiropractors often recommend applying ice during the first 24 to 48 hours. Ice therapy, also known as cryotherapy, helps constrict blood vessels in the affected area, reducing inflammation and numbing painful tissues. This is particularly useful for sudden injuries, such as muscle strains, ligament sprains, or trauma from lifting something heavy. Applying ice can limit swelling, decrease muscle spasms, and slow nerve impulses, which helps reduce the sensation of pain.

Chiropractors advise using an ice pack wrapped in a thin cloth or towel (never place ice directly on the skin to avoid frostbite) and applying it for 15 to 20 minutes at a time, with at least a 1-hour break between applications. During the acute phase of an injury, ice is generally more effective than heat in controlling inflammation and preventing further damage. After 48 hours, when swelling subsides, heat therapy may be more appropriate. Always consult your chiropractor if you’re unsure whether ice is the right treatment for your pain. Using ice appropriately can speed up recovery, reduce discomfort, and prevent acute injuries from turning into chronic back problems.

Use Heat Therapy for Muscle Tension

Heat therapy is a chiropractor-approved method for relieving chronic muscle tension and stiffness, particularly after the acute phase of an injury has passed. Applying heat to the back increases blood flow to the area, delivering oxygen and nutrients that help muscles relax and heal. Heat also helps reduce muscle spasms, loosen tight connective tissues, and ease joint stiffness, making it especially beneficial for conditions like chronic lower back pain, arthritis, or general muscle tightness from poor posture or overuse.

Chiropractors recommend using a heating pad, warm towel, or hot water bottle for 15 to 20 minutes at a time. Moist heat, such as a warm bath or a moist heating pad, may be more effective than dry heat, as it penetrates deeper into the tissues. Be sure to use a moderate temperature to avoid burns and never apply heat to areas that are swollen or inflamed, as this can worsen the condition. Heat therapy can also be paired with gentle stretching to increase flexibility. Regular use of heat can help relieve ongoing muscle tension, making it a simple and effective tool in managing chronic back discomfort.

Try Epsom Salt Baths

Epsom salt baths are a relaxing, chiropractor-approved home remedy for easing muscle soreness, reducing back pain, and promoting relaxation. Epsom salts contain magnesium sulfate, which, when dissolved in warm water, may be absorbed through the skin to help relax muscles, decrease inflammation, and improve circulation. Soaking in an Epsom salt bath for 15 to 20 minutes can ease muscle cramps, stiffness, and tension—especially after physical activity or long hours of sitting.

Chiropractors often suggest Epsom salt baths for patients dealing with chronic back pain, fibromyalgia, or general muscle fatigue. The warmth of the bath itself promotes relaxation and reduces stress, which can further help relieve muscle tightness often caused by tension or anxiety. To prepare an Epsom salt bath, dissolve about 2 cups of salts in a standard-size warm bath and soak for at least 15 minutes. Be sure not to make the water too hot, as excessive heat can lead to dehydration or dizziness. Regular Epsom salt baths can be a soothing addition to a back pain management routine, providing relief in conjunction with chiropractic care and other self-care strategies.

Consider Foam Rolling for Tight Muscles

Foam rolling, often recommended by chiropractors, is a form of self-myofascial release that helps relieve muscle tightness, improve flexibility, and reduce back pain. Foam rollers are cylindrical tools that allow you to apply pressure to specific areas of the body, breaking up adhesions or “knots” in the fascia and muscles. Chiropractors suggest foam rolling to release tension in areas like the lower back, hips, hamstrings, and glutes—muscle groups often implicated in back pain. By slowly rolling over these areas, you can stimulate blood flow, enhance circulation, and promote muscle recovery. Foam rolling is particularly useful before or after exercise but can also be incorporated into daily stretching routines.

Chiropractors advise patients to start with a softer foam roller if they are new to the practice and to roll slowly, pausing on particularly tight or tender spots for 20 to 30 seconds. It’s important not to roll directly on the lower spine; instead, focus on surrounding muscles that support the back. Regular foam rolling can help alleviate chronic muscle tightness, improve posture, and complement chiropractic adjustments for a more comprehensive approach to back health.

Practice Deep Breathing for Pain Management

Deep breathing exercises are a simple yet powerful tool chiropractors often recommend to help manage back pain and promote overall relaxation. Chronic pain can trigger stress responses in the body, leading to muscle tension—especially in the shoulders, neck, and lower back. Practicing deep breathing calms the nervous system, reduces stress-induced muscle tension, and increases oxygen flow to tissues, aiding in healing and pain relief.

Chiropractors typically instruct patients to sit or lie down comfortably, place one hand on the abdomen, and slowly inhale through the nose, filling the lungs and allowing the belly to rise. Then, exhale slowly through the mouth, feeling the belly fall. Repeating this process for 5 to 10 minutes can activate the parasympathetic nervous system, which promotes relaxation and reduces the perception of pain. Deep breathing can also be combined with meditation or guided imagery to further lower stress levels. Chiropractors often include these techniques as part of a holistic pain management plan, helping patients gain better control over their discomfort and improving their overall well-being.

Use Topical Analgesics

Topical analgesics, such as creams, gels, or patches containing menthol, capsaicin, or other active ingredients, are frequently recommended by chiropractors to provide temporary relief from muscle and joint pain. These products work by stimulating nerve receptors in the skin, creating sensations of warmth, cooling, or tingling that can distract from deeper aches and pains. Menthol-based products, for example, have a cooling effect that can soothe inflamed areas and provide a numbing sensation. Capsaicin creams, derived from chili peppers, create warmth and can help block the transmission of pain signals to the brain over time with regular use.

Chiropractors often suggest applying topical analgesics to sore areas like the lower back, shoulders, or neck, especially after chiropractic adjustments, exercise, or at the end of a long day. They advise following product instructions carefully and washing hands after application to avoid irritation. While not a cure, these products can offer convenient, non-invasive relief from pain and are often used in conjunction with other chiropractic treatments, exercises, and self-care strategies for more comprehensive back pain management.

Get Regular Chiropractic Adjustments

Chiropractic adjustments are a core treatment strategy for maintaining spinal health and alleviating back pain. Chiropractors use hands-on spinal manipulation techniques to restore proper alignment to the vertebrae, improve joint mobility, and reduce pressure on nerves. Regular adjustments help ensure that your spine remains properly aligned, which can prevent postural imbalances and mechanical issues from becoming chronic pain conditions.

Chiropractors often compare spinal adjustments to routine maintenance for your car—neglecting them can lead to bigger problems over time. Adjustments can alleviate joint restrictions, reduce muscle tension, and improve nervous system function. Regular visits also help address small dysfunctions before they develop into larger, more painful issues. The frequency of chiropractic adjustments varies based on individual needs—some people benefit from weekly visits, while others may only need monthly maintenance care. Chiropractors typically assess your specific condition and recommend a schedule that best suits your health goals and lifestyle. Regular chiropractic care promotes flexibility, reduces inflammation, and enhances your overall sense of well-being. Patients who commit to regular adjustments often report better mobility, reduced pain, and improved posture over time.

Follow the Treatment Plan Your Chiropractor Gives You

Consistency is crucial in chiropractic care, and following your chiropractor’s treatment plan exactly as prescribed can make a significant difference in your recovery and overall spinal health. Chiropractors develop individualized treatment plans based on a thorough evaluation of your posture, alignment, symptoms, and health history. These plans often include a series of adjustments, rehabilitative exercises, lifestyle modifications, and recommendations for at-home care. Sticking to this regimen ensures that each phase of healing is addressed, from initial pain relief and inflammation reduction to long-term maintenance and prevention. Skipping appointments or ignoring home exercises can disrupt the healing process, slow progress, and may even worsen your condition over time.

Chiropractors emphasize the importance of adhering to the full course of care, as the body often requires time and consistent support to rebuild strength, improve mobility, and correct postural imbalances. By committing to the treatment plan, you give your body the best chance of not only relieving pain but also preventing future issues. Chiropractors often adjust the plan based on your response to treatment, which further highlights the importance of consistent participation and open communication.

Do Prescribed Home Exercises

Home exercises are an essential part of most chiropractic treatment plans, designed to complement in-office adjustments and promote long-term recovery. Chiropractors prescribe specific exercises based on the patient’s condition, whether it’s strengthening weak muscles, increasing flexibility, or improving posture. These exercises may include core strengthening routines, stretches for the hamstrings and hip flexors, or stability exercises that help maintain spinal alignment. By performing these exercises regularly, patients can enhance the benefits of chiropractic adjustments by improving muscular balance and reinforcing proper movement patterns.

Chiropractors often explain that while adjustments help restore joint function and alignment, exercises provide the strength and stability needed to keep the spine in its optimal position. Skipping these exercises can slow down progress and leave the spine vulnerable to reinjury. Performing home exercises also empowers patients to take an active role in their recovery, which can boost confidence and improve outcomes. Chiropractors typically provide clear instructions, demonstrations, and even video guides to ensure patients perform the movements correctly. When done consistently, prescribed home exercises can help reduce pain, prevent recurrence, and improve overall spinal health.

Don’t Skip Follow-Up Appointments

Follow-up appointments are a key component of effective chiropractic care. Chiropractors use these visits to monitor your progress, make adjustments to your treatment plan, and ensure your spine remains properly aligned. Skipping follow-up appointments can disrupt the continuity of care and delay healing. During these sessions, chiropractors assess how your body is responding to previous adjustments, check for any new areas of tension or misalignment, and determine whether additional interventions—like changes in exercises or lifestyle recommendations—are necessary.

Regular check-ins also help maintain spinal mobility and prevent minor issues from escalating into chronic pain conditions. Even if symptoms improve early in treatment, chiropractors emphasize that continued care is often necessary to stabilize the spine and reinforce healthy movement patterns. Much like dental check-ups help prevent cavities, chiropractic follow-ups can prevent long-term spinal problems. Consistent appointments give chiropractors the opportunity to fine-tune your care and address any concerns you might have. By keeping your follow-up visits, you ensure steady progress, optimize your treatment outcomes, and maintain the long-term health of your spine.

Communicate Openly About Pain Levels

Open and honest communication with your chiropractor is essential for successful treatment and optimal pain management. Chiropractors rely on your feedback to assess how your body is responding to adjustments, exercises, and other interventions. Accurately describing your pain levels, whether they’ve increased, decreased, or shifted, helps your chiropractor make informed decisions about your care. If you withhold information or downplay your discomfort, your chiropractor may not have the full picture needed to tailor your treatment effectively.

Chiropractors encourage patients to share details about the type of pain they are experiencing—whether it’s sharp, dull, burning, or aching—as well as the exact location and any activities that make it better or worse. This information allows them to adjust techniques, recommend alternative therapies, or modify exercises to better suit your needs. Additionally, if you experience new symptoms like numbness, tingling, or weakness, it’s important to report these immediately. Open communication builds trust, fosters a collaborative relationship, and helps your chiropractor provide safe, effective, and personalized care. Being proactive about sharing your experience can lead to quicker relief and better long-term results.

Reduce Stress Levels

Stress doesn’t just affect your mind—it has a powerful impact on your body, especially your back and spine. Chiropractors frequently point out that high stress levels can increase muscle tension, particularly in the shoulders, neck, and lower back. When stress triggers the body’s “fight or flight” response, muscles contract and stay tight as if bracing for danger. Over time, this constant tension can lead to poor posture, reduced mobility, and chronic pain. Stress is also known to heighten the perception of pain, making existing back issues feel worse.

Chiropractors often encourage patients to incorporate stress-reducing techniques into their daily routines to support spinal health and overall well-being. These might include regular physical activity, deep breathing exercises, massage therapy, yoga, or hobbies that promote relaxation. Even short breaks during a stressful day—such as taking a walk, practicing slow breathing, or stretching—can relieve physical tension and improve posture. Some chiropractors recommend professional counseling or stress management programs for those dealing with chronic stress. By reducing stress, you can decrease muscle tightness, lower inflammation, and give your body the best environment to heal from back pain.

Practice Mindfulness Meditation

Mindfulness meditation is a simple yet effective practice chiropractors recommend to help patients manage chronic pain, including back and neck issues. This form of meditation focuses on being present in the moment, observing thoughts, feelings, and bodily sensations without judgment. Practicing mindfulness can significantly reduce the perception of pain by shifting your focus away from it, calming the nervous system, and lowering stress-induced muscle tension.

Chiropractors explain that mindfulness helps break the cycle where pain causes stress, and stress in turn intensifies pain. By practicing mindfulness meditation regularly—even just 10 to 15 minutes a day—you can reduce cortisol levels, ease muscle tightness, and improve your body’s overall ability to relax. A simple practice might include sitting quietly, closing your eyes, and focusing on your breath as it moves in and out. If thoughts arise, gently bring your focus back to the breath. Chiropractors often integrate mindfulness as part of a holistic treatment plan for back pain because it helps improve emotional well-being and supports the body’s physical healing. Over time, mindfulness meditation can enhance self-awareness, reduce chronic tension, and offer long-term pain relief.

Listen to Your Body

One of the most important principles chiropractors teach is learning to listen to your body’s signals. Pain is often your body’s way of telling you something isn’t right, and ignoring it can lead to more serious problems. Many people push through discomfort—whether during exercise, work, or daily tasks—thinking it will go away. However, chiropractors warn that this can worsen injuries, increase inflammation, and prolong recovery. Instead of ignoring pain, take it as a cue to stop, rest, or modify what you’re doing. For example, if you feel strain in your lower back while lifting, stop immediately and reassess your form or ask for help. If you experience discomfort after sitting too long, stand up and stretch.

Chiropractors emphasize the importance of pacing yourself—alternating between activity and rest allows your body to heal and prevents overuse injuries. Learning your personal limits and respecting them plays a major role in managing chronic back pain and avoiding flare-ups. Chiropractors also recommend keeping a pain journal to track when symptoms arise, what triggers them, and what alleviates them. This awareness empowers you to make healthier choices and supports long-term spinal health.

Avoid Sitting or Standing in One Position Too Long

Staying in one position for too long—whether sitting at a desk, standing at work, or lounging on the couch—can lead to stiffness, poor circulation, and increased back pain. Chiropractors often explain that prolonged static postures place uneven pressure on your spine, compressing discs and causing muscle fatigue. When you sit too long, the hip flexors tighten, the glutes weaken, and the lower back muscles can become overworked. Similarly, prolonged standing without movement can strain the lower back and legs. To counteract these effects, chiropractors recommend changing positions frequently—ideally every 20 to 30 minutes. If you’re sitting, stand up, stretch, and walk around.

If you’re standing, shift your weight from foot to foot or take brief seated breaks. Using a sit-stand desk can also help encourage regular movement throughout the day. Additionally, incorporating small movement breaks such as neck rolls, shoulder shrugs, and hamstring stretches can prevent muscles from tightening. Chiropractors stress that movement keeps the spine healthy by maintaining joint mobility, improving circulation to spinal tissues, and reducing muscle stiffness. By avoiding static positions and making regular movement a habit, you can reduce back pain and improve spinal function.

Have Your Spine Checked Even When You’re Not in Pain

Chiropractors frequently emphasize the importance of preventative care, which includes regular spinal check-ups—even when you’re not currently experiencing pain. Many spinal issues develop gradually over time, often without obvious symptoms until the condition has progressed. Misalignments (subluxations), postural imbalances, and joint restrictions can silently compromise the function of your spine and nervous system. Left unchecked, these small problems can lead to chronic pain, mobility issues, and degenerative conditions.

Chiropractors recommend periodic evaluations to detect and correct minor issues before they escalate. Regular spinal assessments help maintain proper alignment, improve mobility, and support optimal nervous system health. Much like dental checkups help prevent cavities, spinal checkups focus on preserving spinal health proactively. Chiropractors often tailor the frequency of visits based on individual needs, lifestyle, and risk factors. For people with sedentary jobs or physical laborers, more frequent checks may be beneficial. Regular care not only reduces the risk of injury but also promotes better posture, flexibility, and overall well-being. Preventative chiropractic care keeps your spine in good condition, ensuring you stay active and pain-free for the long term.

Be Aware of Early Signs of Back Problems

Recognizing and addressing early signs of back problems can make a significant difference in preventing chronic pain or serious spinal conditions. Chiropractors educate patients to pay attention to subtle warning signs that often indicate developing issues. These can include persistent stiffness, occasional sharp or dull aches, tingling or numbness in the extremities, weakness in the legs or arms, or reduced flexibility. Ignoring these symptoms or attributing them to “normal” wear and tear can allow minor dysfunctions to worsen over time. For example, tingling or numbness may indicate nerve compression from a herniated disc or spinal misalignment, both of which require prompt attention to prevent further damage.

Chiropractors recommend seeking professional evaluation as soon as these signs arise to identify the underlying cause and initiate treatment. Early intervention can correct postural issues, restore proper spinal alignment, and prevent minor problems from progressing into chronic conditions. Paying attention to your body’s signals and taking action early helps you avoid more invasive treatments down the road and keeps your spine healthy and functional.

Strengthen Upper Back and Shoulders to Support Neck

Many chiropractors emphasize the connection between upper back strength and neck health. Weakness in the upper back and shoulders can cause the neck muscles to overcompensate, leading to strain, tension, and pain that can radiate into the upper and lower back. Strengthening the muscles of the upper back—including the trapezius, rhomboids, and posterior deltoids—helps support the cervical spine and maintain proper head alignment. When these muscles are strong, they keep the shoulders from rounding forward, reducing the forward head posture that often leads to neck strain.

Chiropractors recommend incorporating exercises like rows, reverse flys, scapular retractions, and shoulder blade squeezes into your routine. Stretching the chest muscles is also important to prevent tightness from pulling the shoulders forward. Good posture practices—such as keeping the shoulders back and down and the chin tucked slightly—complement strength training. Over time, strengthening the upper back and shoulders creates a stable foundation that alleviates neck stress and can even prevent related back pain. Chiropractors often include upper back strengthening in their holistic approach to reducing neck and back issues.

Avoid Cradling the Phone Between Your Ear and Shoulder

One of the most common causes of neck and upper back strain is the habit of cradling a phone between the ear and shoulder. Chiropractors warn that this posture forces the neck into a tilted and rotated position, creating uneven pressure on cervical vertebrae and overloading muscles on one side of the neck and upper back. Maintaining this position for extended periods can lead to muscle tension, headaches, nerve compression, and long-term postural problems. Over time, it may even contribute to spinal misalignments that cause chronic pain.

Chiropractors recommend using a speakerphone or a headset (wired or Bluetooth) to keep your hands free and your head in a neutral position. Holding the phone at ear level with your hand for long conversations can also create arm and shoulder fatigue, so hands-free options are preferable. If you’re on frequent calls, investing in ergonomic accessories can make a big difference in reducing strain. Avoiding poor phone habits is a simple change that can prevent unnecessary stress on your neck and upper back, helping you maintain proper spinal alignment and reducing the risk of chronic discomfort.

Use a Step Stool Instead of Reaching Up

Chiropractors often warn against reaching up high to retrieve objects, as it can overstretch and strain your back, shoulders, and neck. When you reach beyond your comfortable range, your spine extends and arches unnaturally, increasing the risk of muscle strain or even joint misalignment. Over time, repetitive overhead reaching can contribute to shoulder impingement or cervical spine issues. Chiropractors recommend using a stable step stool to safely bring yourself to the proper height rather than overextending.

By elevating your body, you maintain a neutral spine and avoid putting undue pressure on your lower back. It’s important to use a sturdy, non-slip step stool with a handle or support if necessary, particularly when reaching for heavier items. Keep loads close to your body and avoid twisting as you lower them. Incorporating this simple habit into daily life, whether at home or work, can help protect your spine, prevent overuse injuries, and maintain better musculoskeletal health. Chiropractors frequently stress that prevention is key—small ergonomic adjustments like this can significantly reduce the risk of acute injuries and long-term strain.

Push Heavy Items Instead of Pulling Them

When it comes to moving heavy objects, chiropractors universally recommend pushing rather than pulling. Pushing allows you to engage the larger, more powerful muscles in your legs and core, which are better equipped to handle the load without compromising your back. Pulling, on the other hand, often requires twisting the torso and reaching behind you, placing excessive strain on the back muscles, shoulders, and spine.

This motion can increase the risk of muscle strains, disc injury, or joint stress. When pushing, keep the load close to your body, bend your knees slightly, and engage your core muscles to stabilize the spine. Maintain an upright posture and use your legs to drive the motion rather than relying on your arms or back. Chiropractors often recommend using tools like push carts or dollies when handling especially heavy or awkward loads. By adopting this practice, you protect the structural integrity of your spine and reduce the likelihood of acute or chronic injuries. Chiropractors emphasize the importance of proper body mechanics in everyday tasks, and pushing instead of pulling is one of the simplest yet most effective strategies for spinal health.

Be Careful When Sneezing or Coughing

Sneezing or coughing may seem harmless, but chiropractors often point out that these sudden, forceful actions can place unexpected stress on your spine—particularly if you’re already experiencing back issues. A forceful sneeze can cause a rapid, involuntary contraction of the diaphragm and abdominal muscles, which, in turn, can increase intra-abdominal pressure and transmit strain to the spine. If you’re in a compromised position—like bending forward or sitting awkwardly—this sudden pressure can trigger back pain or even aggravate an existing disc issue.

Chiropractors recommend bending your knees slightly and bracing your core when you feel a sneeze or cough coming on. If you’re seated, sit upright with your feet flat on the floor and avoid hunching forward. These actions help stabilize the spine and reduce the risk of muscle strain or disc injury during these sudden movements. For people with herniated discs or chronic back pain, these precautions are especially important. Chiropractors also emphasize the role of good posture and core strength in reducing susceptibility to these kinds of injuries. Being mindful during everyday actions like sneezing can prevent unnecessary flare-ups and protect spinal health.

Practice Good Driving Posture

Maintaining proper posture while driving is critical for spinal health, and chiropractors often counsel patients on how to set up their vehicle seats correctly. Poor driving posture—such as leaning forward, slouching, or sitting too far from the steering wheel—can lead to lower back pain, neck stiffness, and shoulder tension. Chiropractors recommend sitting close enough to the steering wheel so your elbows are slightly bent, typically at a 120-degree angle, which reduces strain on your arms and shoulders. Your back should be pressed firmly against the seat, with the seatback tilted at about a 100- to 110-degree angle to support the natural curve of your spine.

Adjust the lumbar support (if available) or use a small cushion to maintain the inward curve of your lower back. Keep both feet flat on the floor or on the pedals without overreaching, and avoid crossing your legs. Your head should rest comfortably against the headrest without tilting forward. Chiropractors also advise taking breaks during long drives to stand, stretch, and move around. Practicing good driving posture minimizes fatigue, reduces the risk of back and neck pain, and supports long-term spinal health.