In Pain – What Now?

What to Do When You’re In Pain

Back pain can seize any opportunity to strike.

It may be while carrying shopping, slouching in front of the TV, hunching over your desk, standing in line or even sleeping the wrong way.

And once it hits, back pain can be relentless.

In between Chiropractic appointments, there are some things you can do to relieve your pain.

Follow these simple tips to help provide you with the relief you need:



Avoid prolonged and repeated use of the area. Many ‘experts’ suggest vigorous exercise will cure most problems. This is not always the case and exercise or unnecessary overuse at this stage may cause further injury.

Treat your complaint like a sprained ankle. Give it some time and help the inflammation settle with some natural anti-inflammatories. Check out The Spinal Centres best anti-inflammatories for further information.

Avoid Nurofen like the plague – over time, it will only cause more damage to your body.


Lay Back

The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair, or just with your hips and knees bent. This takes the pressure and weight off your back.

If you feel like you need more support, try a back brace like those available in The Spinal Centre Store. A very popular braces is the Bauerfeind LumboLoc to ease the pressure and support a healthy posture.


Sit right

Sitting can aggravate your back pain. Indeed sitting incorrectly is one of the worst things you can do. If you have to sit, use a chair with a good back support and armrests, which can reduce the pressure on your back. Also put a pillow behind your lower back and keep your feet on the floor with your knees bent.

If you tend to slouch your shoulders at work or in the car, try a back support pillow like Dentons Back Support Cushion. This contoured pillow encourages a good sitting posture, without being uncomfortable.


Turn the pain on cold

Ice is especially helpful when the pain is most acute in the first 72 hours after injury. It will help to reduce inflammation and relax the muscle spasms. Ice the affected area in twenty minute intervals for an hour (20 mins on / 20 mins off ) and repeat every 2 to 3 hours.

Frozen peas, or crushed up ice blocks in a plastic bag wrapped in a tea towel are old favourites.


The power of heat

If it is more than 72 hours after injury, it is now time to use heat in the management of your injury. Heat can be applied via a hot water bottle; wheat bag or specialised ‘FlexEze‘ heat patch.

Hot water bottles and wheat bags should be applied to the affected area in 20 minute intervals for one hour (20 mins on / 20 mins off) and repeated every 2 to 3 hours.

A FlexEze Heat Patch can be left on all day – these great little plasters warm up gradually, and last up to 16 hours to provide even, soothing heat all day.


Frequent rotation of duties

Whatever the work or home duties you perform, do not do them for extended periods. That is, if you are spending time on the computer, at a desk, on a production line, or cleaning the floors, do not perform these tasks for more than 15 to 20 minutes.

Frequently change or rotate duties that you have to do during your day.


Hit the water

For instant relief, float on your back in a pool with a ‘noodle’ under your knees. This will relieve your muscle pains without the impact.

For a great swim program visit the Patient Resources page, and download your free eBooks.


Get Yourself To The Practice

Obviously the Spinal Centre Team are experts in treating your back and muscle pain. No matter how bad you are Dr. Hooper and the Team will be able to assist you. You are never to bad to receive treatment – as we specialise in complex and difficult to treat case.

If you suffer from back or neck pain, or want to maintain good health, posture and longevity then make an appointment today.