How to reduce /avoid back pain

Helpful tips to help maximise your recovery and manage symptoms.


Please note: The following instructions apply ONLY to those patients who have consulted the clinic.


Ice: The importance of ice cannot be overstated. Try and ice as soon as possible after inury.


Ice reduces inflammation and relieves pain. Cover the ice pack with one layer of kitchen roll and apply the ice pack directly to the area specified by your Chiropractor. Time of application is 20 minutes, 4-5 times a day until advised further.

Walking: After each treatment, especially a lower back complaint, walk for 15-20 minutes. Repeat 3-4 times a day. Unless otherwise instructed.



– Bending forward

– Lifting and twisting

– Any motion or position that produces the pain

– Sitting or standing for longer than 30 minutes

– Exercise other than instructed

– Jumping (trampolines) often can aggravate back injuries


Sleep: on a firm bed. To arise, turn to unaffected side, draw up knees, place feet on floor, push yourself to sitting position sideways, stand straight up keeping back straight.


Do not sleep on your abdomen. Sleep on your side with one or both knees slightly bent. If on your back, place pillow under knees if necessary.


Sleep on your side with a pillow between your knees.


Sleep with one pillow only to support your head and neck.


Do not wear high heels, unless your Chiropractor has given your approval.


Exercise: When your back pain is relieved, regular exercise within your ability and tolerance is important. Your Chiropractor knows which exercises are best for you and your particular condition. 


When driving – the car seat should be firm and positioned so that you can operate the pedals with your knees slightly bent. On long drives, stop occasionally, get out of the car, stretch and move around.


When getting in and out of the car attempt to keep the back as straight as possible. Ask your Chiropractor about a lumbar cushion, which will take the strain out of driving.


When lifting – use your leg muscles rather than your back