Spinal pain is a drag. I’m a holistic chiropractor. Meaning, I see it all the time. One day, your back is fine. The next day, you can’t get out of bed. Maybe it’s your lower back. Upper back. Middle back. Here’s the thing. Despite where it is or what it’s from, it can be debilitating. Maybe it’s an old injury. Maybe not. Either way, you don’t have to live in pain. You can support the spine naturally. Stop the pain from getting worse. Spinal pain relief is possible. Here are a few I commonly share with my patients. They’re natural. Gentle. Practical. And really easy to do.
Natural Spinal Pain Relief
Move Your Body
The last thing you want to do is move when suffering from spinal pain. For a long time, experts recommended that you didn’t. That resting and avoiding activity were better for spinal pain than exercise. Rest sure feels safer. But too much can make spinal pain worse. Light movement is like magic spinal pain relief. Walking. Swimming. Kayaking. Getting on the treadmill. Movement strengthens the back. Improves flexibility. Reminds the nervous system that movement is safe.
Practice Good Posture
Sitting up straight all the time isn’t easy. It’s so much easier to slouch. Especially if you sit for work all day. Slouching isn’t just bad for your back. It can make spinal pain worse. Start to become aware when you notice you’re slouching. Sit up tall. Like a helium balloon is tied to the top of the head. Holding you upright. Relax the shoulders. Feel your connection to the chair. Your feet connected to the floor. Let the chair support you. Do the same thing when you’re standing. Little posture corrections over time add up. You’ll experience big results.
Adjust How You Sleep
Sleep is tricky with a sore back. Every position feels wrong. Like it makes pain worse. It’s hard to fall asleep. Stay asleep. Pain gets worse with poor sleep. It’s a cycle, for sure. A viscous one. That can last forever unless you do something. Which can be as simple as a different sleeping position.
Try this. Lie on your side. Put a pillow between your knees. This keeps the spine neutral. Reducing tension. Less twisting. If you sleep on your back, put a pillow under your knees. A firm mattress is ideal. It keeps the spine stable.
Consume More Vitamin D and Calcium
Strong bones support a strong spine. Super important as we age. And especially important for women. It reduces the risk of osteoporosis. Makes you less likely to break something. Vitamin D and calcium will help. Increasing your intake won’t take your back pain away. But it will help strengthen the spine. The best way to do it? With diet. High-quality supplements can help too. But you can easily increase calcium levels with milk, yogurt, and leafy greens. Vitamin D is found in fatty fish, egg yolks, and beef liver. Sit in the sun for 10-30 minutes to boost vitamin D. Did you know it’s actually a steroid hormone that’s produced from cholesterol when the skin is exposed to the sun?
Apply Ice and Heat
Ice calms inflammation. Reduces swelling. Eases pain by numbing the area where it’s applied. Heat promotes blood circulation. Relaxes the muscles. Loosens joints. When combined and done correctly, applying ice and heat is great for relieving spinal pain. Put an ice pack wrapped in a thin cloth where your back hurts. Leave it for about 20 minutes. Take it off and wait about 15-20 minutes. Then apply heat for 20 minutes. You can use a heating pad. Take a warm bath. Try a warm rice compress. Just don’t fall asleep with a heating pad. And make sure your skin is protected to prevent burns.
See a Chiropractor
Chiropractic care is famous for relieving back pain. Getting an adjustment can change everything. But not all chiropractic is created equal. Dr. Suzanna and I practice Network Spinal Analysis in San Diego County. It’s a holistic chiropractic. A whole-body approach. No forceful adjustments here. Just gentle touches along the spine. There’s no cracking. We’ll never pop anything back into place. We don’t have to. The gentle touches we use move energy stored in your body as pain. This helps with nervous system regulation. Teaches your body new patterns. This way, it harnesses its innate healing ability. Alignment returns to the spine. It gets easier to move. Pain eases up. It can feel like your whole body has a huge exhalation. We’ve seen so many clients stop using pain meds with consistent care. Many avoid surgery. Everyone’s spine is different. But here’s the thing. Chiropractic spinal manipulation is proven to help with spinal pain.
Breathe
Your mind and body are in constant communication. And they communicate through the breath. This isn’t some new-age concept. It’s science. The breath is a direct link to the nervous system. By means of the vagus nerve and other pathways. Meditation is scientifically proven to reduce pain.
It’s why we often combine somatic nervous system healing with gentle chiropractic. We offer Somato-Respiratory Integration (SRI) as a complementary or stand-alone treatment at Twin Waves Wellness Center. It’s a set of breathing exercises involving breath and body. It inspires a deeper mind/body connection. Helps the system soften. Calm down. Reset. Sometimes emotions are connected to physical pain. Breathwork and meditation help with both.
Crystal Healing
Energy is real. You can’t see it. But your body feels it. Your spine responds to it. There’s a reason crystal healing has become a billion-dollar industry. It works. Crystals carry different energy. That responds to your energy. Everything is connected. Mind. Body. Energy. Structure. Always working together. We’re more chiropractor energy healer than traditional back-cracking chiro. Sometimes we use crystals during sessions. Labradorite is one of our favorite crystals for relieving spinal pain. Why? It’s said to be especially effective for the spine. For bone issues. Some report it helps reduce joint and muscle pain. Particularly in the spine.
Use These Techniques to Recover From Spinal Pain
Relieving spinal pain doesn’t have to be overwhelming. Or involve taking daily pain meds. Or surgery. Small things make a huge difference. But they must be done consistently. Support your posture. Move gently. Sleep well. Nourish your body. Breathe. See a chiropractor. Calm your nervous system. Your body is designed to heal naturally. With the right tools, you can help it remember how. You deserve to feel good. To move with ease. Spinal pain shouldn’t control your life. Especially when there are natural ways you can control it.