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10 Tips For Back Pain Relief

Schneider Clinic P.C. specializes in helping our patients reduce and eliminate back pain. Whether you have a herniated disc, spinal stenosis, sciatica, decayed disc, previous back injury, or other problems related to the spine, we are confident we can help you find relief. Before turning to drugs or surgery, call us for a free consultation to see if one of our unique methods of treatment for back pain is right for you.

Here are 10 natural ways to find relief from back pain, along with tips that may prevent back pain in the future.

1. Visit Your Chiropractor Regularly

Regular visits to the chiropractor can keep you feeling great! Dr. Schneider treats the underlying cause of your back pain and gently adjusts the spine back to its proper alignment. Temporary solutions such as heating pads and over-the-counter drugs do not treat the underlying cause of your back pain. Instead, they simply cover up the pain temporarly. Dr. Schneider has been helping patients find relief from back pain for nearly three decades.

2. Stretching

We all know how good it feels to do a biiiiig stretch right when we get out of bed. That's because stretching loosens tense muscles that have been resting all night. The same goes for the rest of your body. Stretching serves two primary purposes: the first is to loosen tense or stiff muscles and the second is to strengthen muscles that need help. When it comes to back pain, there are many stretches that can help alleviate the pain. However, it is important to talk to your doctor if you have chronic back pain, as some stretches may make the pain worse.

When stretching, it is important to be gentle and gradual. You should not experience pain while stretching as this can do more harm than good. Once you find the stretches that are best for you, regular stretching can ease back pain quickly and effectively.

3. Practice Good Posture

Posture At Desk

Most of us spend a majority of the day sitting. Whether it is at work, in the car, at school or watching television, all of this sitting puts a lot of pressure on the spine. Overtime, bad posture can lead to pain in the neck, shoulders and back. To prevent this, consciously practice good posture.

Good posture means having your feet flat on the floor, back straight, shoulders back, and neck straight. If you are short, it may help to place a small stool for your feet to rest on while sitting. This reduces the amount of pressure on your spine and surrounding muscles and ligaments. It is a good idea to get up every 30 minutes to stretch and move around. This keeps your bones, joints, and muscles from stiffening up and also stimulates the oxygen flow to the brain, making you feel more energized and alert.

Good Posture At Desk Diagram

4. Adjust Your Sleeping Position

Adjust Your Sleeping Position

Everyone has a unique sleeping position. Although some may be more comfortable than others, the best sleeping position is on your back. Sleeping on your back is ideal for neck and spine health beause it keeps the back straight and aligned.

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Side sleepers and stomach sleepers may create an unnatural curve in the spine which creates a lot of pressure.

Sleeping on your back also allows your mattress to do its job of supporting your spine. Some individuals may find this position more comfortable by placing a pillow underneath your feet. If you abosultely can't sleep on your back, sleeping on your side with a pillow between your knees can help your muscles to relax and helps reduce pressure on the spine. If neither of these positions work for you, sleeping on your stomach with a pillow under your lower and pelvis abdomen can help reduce the strain on your spine.

5. Stay Active

Stay Active

It's no secret that individuals who are active tend to live a healthier life, experience less fragility, loss of mobility, injuries and inflammation. Individuals who are active tend to experience less aches and pains and have more energy throughout the day.

Inactivity can cause spinal discs and back pain to become increasingly painful over time, since sitting causes muscles to weaken and puts more pressure to be on the spine. This is especially harmful if you are overweight.

Staying active doesn't mean you have to train for a marathon. In fact, simple activities like walking, swimming, dancing and cycling are all low-impact exercises that help keep your body in optimal health. As mentioned before, stretching is also a great option as it keeps muscles, joints, and bones loose, improves flexibility, reduces striffness, inflammation and pain.

6. Use Essential Oils and Ointments

Essential Oils For Back Pain

Essential oils can work wonders in relieving certain types of back pain. We offer a full line of essential oils, diffusers, massage ointments, and other health products at our clinic, as well as AromaTouch Therapy. Here are our top essential oils picks for helping to relieve back pain:

Not sure what oils to use? Stop by or give us a call and Nurse Mackenzie can help you choose the best oils for your cause.

7. Use A Foam Roller

Foam Roller Exercise For Back Pain

Foam roller exercises are also known as self-myofascial release. The benefits of this exercise can be similar to the benefits of massage therapy and stretching. Foam rolling can help eliminate adhesions in your muscles and connective tissues, increase blood flow to your muscles, create better mobility, help with recovery, and improve perormance. Foam rolling is not safe for everyone, and should not be used by those with a herniated disc. Talk to Dr. Schneider before using a foam roller.
Foam rollers are in-stock available for purchase at our clinic.

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8. Get Spinal Decompression Therapy

Spinal Decompression For Back Pain

Schneider Clinic's Decompression Therapy is a non-surgical treatment with the latest computer-aided technology. Decompression Therapy successfully treats the low back, mid back and neck.

This unique treatment is effective in treating painful and debilitating conditions such as degenerative disc disease, herniated disc, stenosis, degenerative arthritis of the neck and back, and pinched nerves in the neck and back that can cause arm and leg pain.

Decompression Therapy is used by both medical physicans and chiropractic physicians. It is used to relieve pain by focusing and isolating treatment to the one of two discs causing your condition.

During the treatment session, our patients can lie comfortable on their back while the latest protocols are utilized to gently pull and decompress the injured disc, relieving pressure on the nerves. Some of our patients become so relaxed during the procedure that they fall asleep!

9. Ice Cold or Hot Heat?

Work Up A Sweat To Fight Allergens

A Tip To Remember:


We can not guarantee this application for every patient, however, most of the time we find that patients with injuries benefit from icing their injuries while those who have muscle aches, pains, and spasms benefit from applying heat to the affected muscle.

10. Rest, But In Moderation

Compress for Allergies

Medical doctors used to prescribe patients with back pain to simply lie down and rest in bed. We now know that lying down in bed is one of the absolute worst things you can do if you suffer from back pain, as it can lead to severe stiffness, soreness and other complications.

If you have an occasional back ache, try not to rest in bed for no more than one or two days. It is important to keep your body moving regularly, even if it is for five to 10 minutes at a time. This helps loosen muscles, relive joint pain and provide overall optimal health.

Learn more about how chiropractic adjustments at Schneider Clinic P.C. can help reduce or eliminate your sinus and allergy problems.

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Before coming to Schneider clinic I had a multiple issues with my sinuses and allergies. I am a supervisor at a sewing factory but my real passion is singing. I love to sing but with all the congestion I couldn’t do what I love to do! I went to my family doctor and was prescribed many different medications including multiple kinds of nasal sprays. Not only did this not help my sinus problems, but a lot of the time it made the congestion worse. The congestion and drainage got so bad that I was having a hard time even breathing.

One day during my lessons, my voice teacher suggested that I see a chiropractor for my sinus problems. I thought she had lost it, I had no idea they could help with sinus problems. I always thought they could only work on backs and necks. My mom, who was already seeing Dr. Schneider for her back told him about my problem. He assured her that he could help so I made an appointment with him the very next day. Dr. Schneider told me about his unique Endonasal Balloon Therapy. I was a little hesitant about the treatment at first but now I am so glad that I stayed.

Since starting Endonasal treatments I feel so much better and I can breathe again. I don’t have the drainage that I used to and my throat is not dry from trying to breathe through my mouth all the time. The best part is, I CAN SING AGAIN IN PERFECT PITCH! My voice teacher has noticed a huge difference and according to her the quality and tone in my voice is much improved. What a joy it has been! I know without these treatments I would still be struggling along.

Thank you Dr. Schneider and staff for all your kindness and help. I am so happy about how I feel I might have to write a song about it!


The balloon endonasal procedure uses a small, flexible, sinus balloon to help gently stretch and open up blocked sinus passageways, with the intent of improving / restoring normal sinus drainage and function for the patient. When the sinus balloon is inflated, it gently restructures and widens the walls of the sinus passageway while still maintaining the integrity of the sinus lining.

With over 50 years of this procedure being performed at Schneider Clinic this non-surgical procedure offers better long-term results than conventional sinus surgery because it preserves the mucosa, the layer of tissue covering the sinuses.Unlike sinus surgery, it doesn't involve removing bone, packing the sinuses and scarring. Recovery time for patients going through Endonasal treatment is very short as it is an in-office treatment.

Direct healthcare expenditures due to sinusitis cost are over $6 billion every year and well over 73 million restricted activity days are due to sinusitis and its symptoms. With sinusitis affecting around 37 million people in the United States annually, new treatment options can help provide renewed hope to many.

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