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7 Effective Home Remedies to Alleviate Back Pain Between Chiropractic Sessions with Dr. Kara Boas, DC CCN Marlboro, NJ

Back pain can be a persistent and debilitating issue for many individuals, affecting their daily activities and quality of life. While chiropractic care offers valuable relief and long-term solutions, there are measures you can take at home to manage and alleviate back pain in between chiropractic sessions.


Dr. Kara Boas, D.C., CCN of Boas Family Chiropractic recommends incorporating simple yet effective home remedies into your routine to complement chiropractic care and experience improved comfort and mobility.


1. Maintain Proper Posture:

Dr. Boas emphasizes the importance of maintaining good posture to prevent and manage back pain. Poor posture can strain back muscles and the spine, exacerbating discomfort. Practice sitting and standing with your shoulders back, chest open, and spine in a neutral position. Avoid slouching or hunching over, especially when sitting for extended periods.

2. Stretching and Flexibility Exercises:

Incorporate gentle stretching exercises into your daily routine to enhance flexibility and alleviate tension in back muscles. Focus on stretches that target muscles surrounding the spine, such as hamstring stretches, cat-cow stretches, and trunk rotations. These exercises improve circulation, reduce stiffness, and relieve pressure on the spine.

3. Use Heat and Cold Therapy:

Dr. Boas recommends using heat and cold therapy for immediate relief of back pain. Apply a heating pad or warm compress to the affected area for 15-20 minutes at a time to reduce inflammation and relax tight muscles. Alternatively, use an ice pack or a bag of frozen vegetables wrapped in a towel for cold therapy. Alternate between heat and cold treatments to find what works best for you.

4. Invest in Supportive Pillows and Mattresses:

Your sleeping environment plays a crucial role in managing back pain, according to Dr. Boas. Invest in a supportive mattress that promotes proper spinal alignment and reduces pressure points. Additionally, use supportive pillows that provide adequate neck and lumbar support while sleeping. Proper spinal alignment during sleep significantly alleviates back pain and improves overall comfort.

5. Practice Stress Reduction Techniques:

Stress and tension can contribute to muscle tightness and worsen back pain, notes Dr. Boas. Incorporate stress reduction techniques such as deep breathing exercises, meditation, or yoga into your daily routine. These practices promote relaxation, reduce muscle tension, and alleviate psychological stressors that may exacerbate back pain.

6. Maintain a Healthy Weight and Exercise Regularly:

Dr. Boas stresses the importance of maintaining a healthy weight and engaging in regular physical activity to prevent and manage back pain. Excess weight puts added stress on the spine and can worsen existing back issues. Aim for a balanced diet and incorporate low-impact exercises such as walking, swimming, or cycling to strengthen back muscles and improve overall fitness.

7. Stay Hydrated and Practice Good Nutrition:

Proper hydration is crucial for maintaining spinal health, advises Dr. Boas. Drink plenty of water throughout the day to keep your body hydrated and muscles functioning optimally. Additionally, prioritize foods rich in anti-inflammatory nutrients such as omega-3 fatty acids, antioxidants, and vitamin D to support overall musculoskeletal health and reduce inflammation in the body.

Incorporating these simple yet effective home remedies into your daily routine can help alleviate back pain and complement chiropractic care. By maintaining proper posture, incorporating stretching exercises, utilizing heat and cold therapy, investing in supportive pillows and mattresses, practicing stress reduction techniques, maintaining a healthy weight and regular exercise routine, and prioritizing hydration and good nutrition, you can experience improved comfort and mobility in between chiropractic sessions.

Remember to consult with Dr. Boas or your primary healthcare provider before starting any new exercise or treatment regimen, especially if you have underlying health conditions or concerns. With consistency and dedication, you can take proactive steps towards managing and alleviating back pain for a healthier, more active lifestyle.

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