Keeping Up With Chiropractic Care at Home

Taking care of your spine is important, especially if you have back pain. Your spine and supporting muscles, ligaments and tendons need to move to stay healthy. If they don’t, it can cause discomfort or chronic pain. Luckily, there are easy ways to manage and prevent back pain right at home.

Understanding chiropractic care and your benefits
The Blue Cross and Blue Shield Federal Employee Program (FEP) covers chiropractic care for members. Your coverage depends on your plan and may include treatment for muscle and bone issues, especially in the spine. Chiropractic care is a great way to manage pain and improve how your body works without needing surgery or other major treatments.

Tips to help support your spine
Keeping your back healthy takes more than just visiting the chiropractor once in a while. Daily habits that support your spine can prevent chronic problems and lower the risk of back pain. Here are some simple tips to help you maintain a healthy back:

• Lift properly: Always bend your knees and use your legs to lift, rather than your back.
• Strengthen core muscles: Regular exercises that target your abdominal and back muscles can provide better support for your spine.
• Maintain a healthy weight: Excess weight puts additional strain on your back, so eating a balanced diet and staying active are key.
• Stand and sit correctly: Practice good posture, whether you’re standing or sitting. Use supportive chairs that are adjusted to the correct height.
• Wear supportive footwear: Avoid high heels and choose shoes that provide good support.

 

Tips and stretches
While professional chiropractic care is essential, you can also take steps at home to relieve and prevent back pain. Here are some effective strategies:

• Ice and heat therapy: Start with ice to reduce inflammation, then switch to heat to relax tight muscles.
• Over-the-counter pain relief: Medications like ibuprofen can help manage pain and reduce swelling.
• Daily stretches: Incorporating stretches into your routine can improve flexibility and ease tension in your back. Try these simple stretches:

 

- Low-back cobra: Lie on your belly and push up with your arms, keeping your hips on the ground.

- Back flexion stretch: Lie on your back, pull your knees to your chest, and hold them.

- Knee to chest stretch: Pull one knee to your chest while lying on your back.

- Kneeling lunge stretch: Kneel down and step one foot forward, leaning in to feel the stretch.

 

Get started today
Taking care of your spine is something you need to do regularly, and with the right habits, you can keep your back healthy and strong. Remember to use the resources available through your BCBS FEP plan, like telehealth services, the Pain Management Resource Center in MyBlue® and your chiropractic care benefits. Always check with your doctor before starting a new exercise routine to make sure it’s safe for you.

 

Source:
verywellhealth.com/what-is-chronic-pain-4134684