10 Things You Can Do At Home Without Your Chiropractor

Here are my top 10 all-time proven strategies on how you can get out of pain and improve your function now!

Let’s face it, pain relief is one of the primary reasons people see a chiropractor.  It’s not the best reason, but it’s a good reason.  It’s worth mentioning quickly that Chiropractic’s most powerful benefits are related to a better functioning body overall – due to enhanced functioning of your nervous system resulting from a Chiropractic adjustment.

I will be the first to admit that I see a chiropractor for both reasons:  pain relief and improved function of my body.  I like it that my digestion is better when I get adjusted, but I really enjoy that my back feels better as well.

But let’s say you can’t get to your Chiropractor now… or you went and your still feeling some sort of pain (very common).  What can you do?

Ready?  Here you go:

1.  “Ice, Ice baby!” No, do not put on your favorite Vanilla Ice song and start shaking it…  If you are in pain and need some relief, reach for a good gel-type ice pack.  “But it’s cold outside,” says one of my clients…  So, get dressed up warm, turn up the heat and put that ice pack on your sore back or neck.  Do this for 20 minutes at a time.  Realize that it will feel coldest for the first 5 minutes, then the area goes numb and the coldness goes away.  Avoid using ice for longer than 30 minutes.  You can do more harm than good.

Each time you use ice make sure to rest the area for one hour.  Then you may repeat 20 minute ice sessions as often as you can until the pain goes away.  Ice treatment reduces pain signals, reduces localized swelling and improves circulation (a rush of blood flow following ice treatments flushes toxins and damaged cells and brings nutrients and natural pain relief to the area).

Use a thin T-shirt or cloth between your skin and the ice pack.

You can use ice as long as you are noticing benefit from it.  Most doctor suggest to use ice only for the first 2-3 days, but ice can really be used effectively as a healing agent for weeks at a time (due to the circulatory improvement in the area).  Especially when alternating with heat therapy.

2.  Add Moist Heat.  Caution:  heat should be used only conservatively (alternating with ice) – during the first 48-72 hours after an injury.  But anytime after that, or in the case of no apparent ‘injury’ you can begin oscillating Ice with Moist Heat.   Get a heating pad, or hot water bottle and make it hot.  Take a wash cloth and wet it with warm water.  Squeeze out the excess water.  Apply the wet wash cloth to the painful or stiff area.  Place the heating pad or hot water bottle directly on the moist wash cloth.  Leave on for 20 minutes.

Avoid using just heat alone during the immediate 2-3 days after a significant injury.  Heat alone can increase inflammation and lead to more problems  (if you simply have stiffness or tightness with little or no pain then you can use moist heat alone without using ice).  If you have time only for one thing, do the ice protocol above.  But if you can do both then here is the best timing:  Ice for 20 minutes, rest and walk for 20 minutes, moist heat for 20 minutes, rest and walk for one hour.  Repeat until pain goes away.

This works because:  ice reduces the swelling and pain, heat warms up the area and improves circulation, drawing life giving nutrients to the painful-damaged area.  Ice-Heat oscillation creates a ‘pumping’ action in the tissue pushing out damaged cells and inflammatory chemicals and drawing in nutrients and pain relieving chemicals.

3.  Apply topical gels like Arnica or Tiger Balm gel to the painful area.  These gels help to improve circulation, reduce pain and inflammation and improve function.  I have found the most effective ways to use these gels are in combination with the moist heat protocol above.  Apply a liberal amount of the gel to the painful area.  Place your moist wet towel over the area.  Place the heating pad on the towel.  Follow the rest of the protocol above.  You can leave the gels on even when you use Ice packs.  Apply more gel each time you do another heating session.  Warning:  Tiger Balm has two strengths.  The stronger Tiger Balm gel can get really warm feeling to the skin even without heat.  Judge how much you want to use before you apply the moist heat.  Wait 10 minutes after you apply the gel before you add moist heat.  If it gets too hot then remove the heat and wash the skin off with soap and cool water.

4.  Walk and move slowly. Walking is one of the best ways to get rid of back and neck pain.  When you walk your spine gently rotates back and forth (twisting like ringing a wet towel).  This gentle movement allows your vertebrae and muscles to move and circulate blood and other life giving fluids.  Gentle movement is essential in restoring normal muscle and nerve function to an injured or painful area.

5.  Stretching and Yoga. Know when to stretch and when NOT to stretch.  If you have an acute painful injury or a sharp stabbing pain it is best not to stretch the area until the pain subsides significantly.  Use the above protocols until you feel that the pain is manageable and you can stretch the area without exacerbating the pain.  If you notice during your stretching that the pain is worsening then stop and do the above protocols.

Timing of stretching:  it is best to stretch when your body is warmed up a little.  I have found that the most effective use of stretching is after the moist heating protocol, and/or after a walk.  You can help your stretching by applying the above gels to the area before your stretching.  Go for a walk after you stretch, then repeat the icing protocol because stretching can stir up some inflammation in injured or painful tissue.  Always stop if it becomes too painful or you notice negative benefit.

6.  Use anti-inflammatory supplements, homeopathics (or medication) to help in the reduction of swelling.  Even if it appears that you had no injury you can still have internal, localized swelling causing you pain.  I prefer staying away from the medication type of anti-inflammatory due to the well documented side effects of these drugs (see leaking gut, ulcers, liver toxicity and back pain).  But if you have to, use them conservatively and wisely, stopping as soon as you can and avoiding prolonged use.

Natural anti-inflammatory supplements and homeopathics are effective (although often not as strong or quick acting as drug versions).  Arnica tablets are very popular and effective especially when used in conjunction with the above protocols.  Also, Omega 3 Fish or Flax oil is a strong natural anti-inflammatory chemical.  I take 3 tablespoons a day of fish oil if I have an injury and I eat lots of salmon and flax seeds.  There are others as well.  Contact me for more information.

7.  Chill out and rest your mind! Stress is the leading cause of back pain, neck pain and head-aches!  Take some time to reduce your stress levels.  Laugh a lot.  Watch a funny movie.  Sing.  Play games with your friends or family.  Walk in the park.  Make a list of 10 things you like or appreciate about your life.  Sleep!  Put on your favorite album and ‘gently’ dance.  The key is to do anything you can think of to get your mind in a good feeling place.

8.  Go for a swim.  If your pain is manageable enough to tolerate moderate activity, swimming is the best thing you can do.  It’s not jarring, not impacting and helps your body to reduce pain and improve function.  If you have the time complete steps 1 and 2 above before and after you go for a swim.  Using the Ice/Heat before and after the swim is great therapy.  Hint:  chiropractors and physical therapists charge an arm and a leg to ice/heat you and exercise you… save time and money and do it yourself!

9.  Avoid sitting in chairs or soft couches that strain your back. The best reclined position for neck and back pain is on your back with your legs resting on 1 or 2 pillows (underneath your knees).   Avoid slouching down in a chair, this tenses your spine.

10.  For neck pain and head aches specifically use the following extra protocol. Roll up a bath towel (dry) so it is about 4-6 inches in diameter (larger for taller/longer necks, smaller for shorter necks).  Tie or tape the towel so it stays in a tight roll.  Use your ice pack from protocol 1 above and place it on the towel roll.  Lay down (on your back, face up) with the middle of your neck draping over the top of the towel roll/ice pack.  The ice pack/towel roll should fit naturally in the curve of your neck.  You want your neck to be slightly stretching in a natural curved position.  Your head should be barely touching the ground/bed on the upper side of the towel.  You can do the same thing with the heating pad over the towel roll.

Caution:  If you experience any worsening of pain from any of the above protocols then immediately stop and consult your chiropractor or medical doctor.

The above protocols are not only time-tested, but scientifically proven to be beneficial for your health and recovery from pain or injury.