Top 5 Tips to Reduce Back Pain

backpainTweak in your back? Here’s five everyday tips to help reduce that nagging back pain.

  1.  Technology

    Get your phones up and only work on laptops when completely necessary. Looking at our devices below eye level will force your posture into flexion causing increased compression on the discs of our spine.

  2. Ergonomic Aids

    Use more ergonomic aids which correct poor posture. Purchase pull out keyboard trays, monitors, keyboard/mouse combos, lumbar supports and chairs that are made to help maintain correct alignment of your spine.

  3. Diet

    Drink half your body weight in ounces of water, eat more foods with antioxidants, decrease amount of inflammatory foods and limit amount of diuretics like alcohol and coffee.

  4. Activity

    Get 30-60 minutes of activity that is light on your joints but requires the use of your core and mid-range flexion and extension of your spine. Our discs require movement to help stimulate blood flow and lymphatic drainage to the muscles, tendons and ligaments of the spine.

  5. Sleeping

    Sleep on your back with a pillow under your knees or on your side with a pillow between your knees. Sleeping on your stomach will lead to instability, sprains/strains, and muscle imbalances.

By Dr. Michael Veerman

MVP Chiropractic


  1. Dr. Michael Veerman

    If patients only knew that they could be avoiding some of their aches and pains by changing a few of their activities of daily living.

  2. Ginny Lucas

    Thanks for the 5 great tips to decrease pain in my life. . . so simple. . .yet why don’t I do them all? For sleeping on my back, I have added the proper pillow suggested by Dr. Veerman, and my headaches have lessened. Now I need to get the phone and computer screen more at eye level. I am grateful for the stretches he has taught me as well, as they keep me more flexible and pain free, even at my older age. I understand the need for more water, but I don’t always make myself take at least 30 minutes of extension and activity. It just makes sense that my muscles, tendons, and ligaments are therefore stiff. MVP Chiropractic has given me more than chiropractic adjustments. . . it has taught me how to help myself! Thanks for these reminders!

  3. Connie Dubenic

    This is a great article. Dr. Veerman has helped me learn the proper way of doing things in order to relieve my neck and upper back pain.

  4. Dr. Smitherman

    Simple changes like this make all the difference. We spend hours looking at screens. There is a cumulative effect over days, months, years. It may not hurt now, but chances are that one day the hole will be dug far enough that it will.


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