5 Steps to Overcome Knotted Back Muscles

5 Steps to Overcome Knotted Back Muscles

Back Muscle Knots

Is your back full of knots?

If you have knotted back muscles and pain you know how debilitating it can be. Back pain is extremely common with 80% of people experiencing back pain at some point in their lives.

In fact, back pain is now the single leading cause of disability worldwide.

So if you have pain with back muscle knots, what can you do about it?

Well, here are 5 simple steps to help you conquer that nagging back problem.

Clean up Your Diet

Nutrition can play a major role in chronic conditions like back pain.  Minimizing your intake of processed foods containing trans fats, sugar, gluten, etc. can make a big difference in the amount of inflammation your body is producing.

Dietary changes don’t have to happen overnight. The important thing is to start. Pick one thing on the list and commit to doing that one for now. Cutting out processed foods is a good place to start.

Make sure you’re getting plenty of vitamin D. Vitamin D deficiency has been linked to chronic lower back pain, so make sure that your getting your 20 minutes of sun on your face and arms every day and also it may be necessary for you to take a vitamin D supplement.

Change Your Sleeping Habits

In my experience, regularly sleeping on your stomach can create severe damage in your neck and back. If you are a stomach sleeper make sure you make the change to your side or back as quickly as possible.

If you are a stomach sleeper, tonight, make the decision to begin to sleep on your side. It is very difficult to move from your stomach (the worst) to sleeping on your back (the best).  Remember, if your back hurts in this side sleeping position, you can place a pillow between your knees to alleviate pressure on the lower back.

Commit to a Regular Exercise Routine

The best exercise is the one that you will do consistently. A sedentary lifestyle of sitting around all day has been linked to lower back pain. Whether it is swimming, fast walking, Pilates, yoga or another exercise program, the key is consistency. Exercise has been shown to improve lower back pain.

Postural Evaluation and Care

When the spine is not properly aligned due to accidents and injuries, lower back pain can frequently develop. Scientific research tells us that Chiropractic adjustments are effective for helping people with lower back problems.

Chiropractic care has also been shown to be more cost-effective than the medical approach of drugs or surgery.

In addition, chiropractic patients report a greater level of satisfaction with chiropractic care, compared to the medical approach.

The upper cervical chiropractic approach that we utilize addresses underlying postural problems without any of the cracking, twisting or popping associated with other spinal approaches.

Connect the Musculoskeletal System

Along with chiropractic care some healthcare facilities offer physical rehabilitation exercise programs to supplement their chiropractic adjustments.

This type of physical rehabilitation is helpful in improving functional movement, such as sitting, standing, walking, lifting, etc.

Frequently these types of programs will focus on improving muscular strength, flexibility, balance, range of motion and overall mobility.

Now is the time for you to take a massive amount of action!

Without you taking control of your health and the decisions you make when it comes to your body, you will likely continue to suffer with chronic conditions like back pain.

Just to review, here are your action steps to get your back, feeling great and free of back muscle knots:

  1. Change your diet
  2. Change your sleeping position
  3. Commit to a regular exercise routine
  4. Find a chiropractor who combines both specific chiropractic adjustments and physical rehabilitation

To schedule a complimentary consultation with Dr. Sherwood call 425-227-0111 or just click the button below:

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If you are outside of the local area you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com

To hear from more real people like you go to our patient testimonials here.

Dr. Kurt Sherwood, D.C. is an Upper Cervical Specialist and Renton Chiropractor who has helped many people to find natural relief over the past 20 plus years. He is trained by the National Upper Cervical Chiropractic Association and his Renton Chiropractic clinic specializes in correcting problems in the upper cervical spine (upper neck). This vital area is intimately connected to the central nervous system and problems in this area have been shown to be an underlying cause of a variety of different health problems including migraine headaches, multiple sclerosis, fibromyalgia, Parkinson’s disease, and vertigo. More information can be found on his website at http://www.sherwoodspinalcare.com

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