Self-Help for Back Pain

Back pain unfortunately is a common problem; four out of 5 Canadian adults will suffer with serious back pain at some time in their life. Many people accept this as a normal part of life. It doesn’t have to be. There are lifestyle changes one can make that will help prevent back pain, as well as help relieve back pain. Weight loss, posture improvement, and exercise to stretch and strengthen muscles can make a significant difference. Better shoes, a more suitable mattress and dietary supplements can also contribute to back pain relief and prevention.

Lose Weight to Relieve Back Pain

Excess weight exerts pressure on the spinal column and stresses the muscles in the back. Weight loss alone can actually improve many back conditions. While not the case in all types of back pain, weight loss is a good first step to relieve back pain. When you diet, be sure to maintain proper nutrition and get the nutrients and minerals you need to promote strong bones and healthy soft-tissue.

Prevent Back Pain with Proper Posture and a Strong Core

Proper posture makes for a stronger, healthier back. It is influenced by abdominal strength, standing properly, and sleeping on an appropriate mattress. Healthy postural habits promote optimum balance and allow the muscles
and ligaments to work optimally.

When standing, strive to keep your chest up, shoulders back, and abdominals and buttocks pulled in. Distributing weight evenly and maintaining a parallel position with the feet, while avoiding locked knees, will protect the back and strengthen muscles.

When sitting, keep your knees and hips at the same level, and feet flat on the floor. Sit against the back of a supportive chair. Keep your neck and upper back straight and relax the shoulders. Remember to stretch often if you sit for long periods of time.

Many people also benefit from custom-made orthotics or orthopedic shoes to stabilize the feet, and improve gait and posture, thus improving spinal alignment.

Core strengthening exercises, such as crunches and Pilates-inspired movements, will build the abdominal muscles and increase back support. Sleeping on a firmer mattress or flipping the one that you already have can improve the results even more.

Back Clinics of Canada Offers High Performance Healing

For patients who continue to experience serious low back pain or neck pain, despite these lifestyle changes, help is available. A visit to a spinal expert can start you on the path of pain-free living.

Dr. Ron Nusbaum, director of Back Clinics of Canada, has developed an integrated, holistic approach to care that is helping patients achieve healing success. He identifies and treats the root cause of low back pain or neck pain. He offers qualified patients an individualized treatment plan that offers robust, true healing.

Back Clinics of Canada’s High Performance Healing SystemTM is an advanced, high-tech, non-invasive program of care that is remarkably successful in healing even the most difficult back pain cases.

The System includes

Class IV K-Laser, widely considered to be a medical breakthrough in the treatment of disc-related back and neck pain.
Nutritional supplements Disc Renewal PlusTM, which is specially formulated to fortify discs and the cartilage of the spinal joints.
Non-surgical Spinal Decompression, a cutting edge treatment that delivers patient-specific decompression forces to the exact spinal discs requiring care.

This integrated system of care offers unparalleled results for the vast majority of patients.

For a free consultation/examination and to learn if you qualify for the High Performance Healing SystemTM, schedule an appointment with Back Clinics of Canada (BCOC), the premiere Toronto pain clinic. If you have questions or need more information, feel free to call Back Clinics of Canada’s helpful staff at 416-633-3666 or visit

Author's Bio: 

Dr. Ron Nusbaum is the Director of Back Clinics of Canada. He has been in practice for 21 years, helping those suffering from severe, chronic back pain and neck pain achieve a pain-free life and regain vitality and strength. Dr. Nusbaum has performed more than 4,000 Spinal Decompression sessions over the last two years, and his patients experience an unprecedented success rate when they follow his program of care.