By Dr. WilliamEckhardt, MChiro DC
Registered Chiropractor – GCC Licence No. [06023]
Over 2 years of experience with spinal conditions and rehabilitative care.
If you’re working with a chiropractor for back pain, your appointments are just one part of your recovery. What you do between sessions matters, a lot. From how you sit to how often you move; your daily habits play a big role in managing pain and protecting your spine long-term.
Whether you’ve just started chiropractic treatment or have been seeing a chiropractor for some time, these expert tips will help you get the most out of your care.
1. Prioritise Proper Posture
Poor posture is one of the most common causes of chronic back pain and it’s an issue your chiropractor regularly addresses. If you’re slouching at a desk, craning your neck to look at your phone, or sleeping in positions that strain your spine, these habits can worsen discomfort and impede your recovery
Practical tips
- Sit with your feet flat on the ground and your back supported.
- Keep screens at eye level to avoid craning your neck.
- Use a lumbar cushion during long periods of sitting.
- Hold your phone at chest or eye level, not in your lap.
According to the British Chiropractic Association (BCA) 73% of Brits are struggling with back pain daily and almost a quarter (22%) of British people have taken up to 5 months off work due to their bone and joint pain.
2. Reduce Stress
Chronic stress increases muscle tension, particularly in the shoulders and lower back. This tension can worsen existing spinal issues and make recovery harder.
Stress-relief ideas:
- Deep breathing (try box breathing: inhale 4 seconds, hold 4, exhale 4).
- Use mindfulness apps like InsightTimer or Headspace.
- Try gentle yoga or go for walks around Godalming’s green spaces.
- Keep a daily journal to decompress.
Clinical Insight: High cortisol (which is your stress hormone) levels lead to inflammation, which can aggravate lower back pain.
3. Adjust Your Workstation, Especially When Working from Home
Setting Up Your Desk for Back Pain Prevention
Creating an ergonomic workstation is essential for reducing strain on your spine, particularly for those managing back pain. Your chiropractor for back pain often recommends adjusting your chair to support your lower back properly and positioning your keyboard and mouse so your elbows remain close to your body at a comfortable 90-degree angle. These adjustments help maintain the natural curves of your spine and prevent muscle fatigue, which can worsen back pain over time.
The Importance of Monitor Height and Seating Position
Positioning your computer monitor at eye level is vital to prevent neck and upper back strain. When the screen is too low or too high, it forces your neck in to unnatural positions, putting extra pressure on the cervical spine. Sitting with your feet flat on the floor, hips slightly higher than your knees, and using lumbar support cushions can further promote good posture and spinal alignment throughout the workday. This advice is frequently highlighted by chiropractors treating patients with back pain.
Ideally, make sure your office chair has 3 levels of adjustability: Height adjustment, a tilt function and an adjustable cushion piece. Adjusting these ever so slightly a few times a day can help your body get used to different movement patterns so that we’re not sitting in the same position for hours and hours every day.
How a DSE Assessment Can Help You
Many UK employers offer a Display Screen Equipment (DSE) assessment, which evaluates your work station setup for ergonomic risks. This personalised assessment can help identify potential causes of your back pain related to your work environment and suggest modifications to improve comfort and reduce spinal stress. If you’re experiencing ongoing discomfort, consult your chiropractor for back pain in Godalming and ask about how ergonomic changes from a DSE assessment might support your recovery.
4. Drink More Water to Support Spinal Discs
The intervertebral discs, the soft, spongy cushions between each vertebra, are composed of around 80% water. Proper hydration is essential to maintain their height and flexibility, which helps absorb shock and reduces pressure on the spinal nerves. Keeping hydrated is another way to support spinal health, especially for patients seeing a chiropractor for back pain.
How to stay optimally hydrated:
- Aim to drink 6-8 glasses of water daily, roughly 1.5 to 2 litres.
- Consider swapping one cup of coffee for herbal tea to reduce caffeine intake, which can have a dehydrating effect.
- Carry a reusable water bottle throughout the day as a reminder to drink regularly.
When your body is dehydrated, these discs lose water content and become less pliable. This can lead to decreased disc height and less cushioning between vertebrae, potentially increasing spinal stiffness and discomfort. Over time, inadequate hydration may contribute to accelerated wear and tear on the spine, increasing the risk of chronic backpain.
Maintaining good hydration supports the natural resilience and function of your spine, aiding recovery and overall spinal health.
5. Keep Moving: Even Light Exercise Helps
Movement promotes blood flow, reduces stiffness and supports recovery. For patients seeing a chiropractor for back pain in Godalming, staying active between sessions is vital.
Low-impact activities:
- Brisk walking (7,000 -10,000 steps per day is ideal).
- Swimming at your local leisure centre.
- Beginner-friendly yoga or Pilates.
- Stretching in the morning and before bed.
Even small amounts of daily movement can improve mobility and reduce flare-ups.
6. Learn Safe Lifting Techniques
Incorrect lifting is one of the leading causes of acute and chronic back injuries. When you're lifting shopping, a child, or equipment, adopting proper technique is crucial to protect your spine and avoid unnecessary strain.
Safe lifting checklist:
- Position your feet shoulder-width apart to maintain balance.
- Bend at your hips and knees while keeping your back straight, avoid bending at the waist.
- Keep the object close to your body to reduce leverage on your spine.
- When changing direction, pivot with your feet rather than twisting your torso to protect spinal structures.
Before lifting, especially if your muscles feel stiff or cold, it’s important to prepare your body by performing gentle warm-up exercises. This increases bloodflow to your muscles, improves flexibility and reduces the risk of strains or sprains.
Examples of warm ups include light marching on the spot, dynamic stretches like leg swings or torso rotations and slow, controlled movements that mimic the lifting action.
7. Take Frequent Breaks from Sitting
Too much sitting can tighten hip flexors, weaken core muscles and compress the lowerback.
Try the “30/30 Rule”:
- Every 30 minutes, move for 30 seconds.
- Do desk-friendly stretches: shoulder rolls, neck tilts, spine twists.
- Take walking calls, refill water, or stand while reading emails.
Use a smart watch or app to remind you when to move.
8. Ask Your Chiropractor in Godalming for a Personalised Plan
No two spines are the same. Your chiropractor can recommend simple, tailored strategies to speed up recovery and reduce back pain.
Ask about:
- A posture assessment or spinal alignment check.
- Home stretches to support weak areas.
- Ergonomic tips based on your home or office environment.
Chiropractors in Godalming like Dr. William Eckhardt can also help track your progress and adjust as your body heals. Find out how Hälsa in Godalming can help.
Final Thoughts
Seeing a chiropractor for back pain is an excellent step. But real progress comes when you make small, consistent changes daily.
From posture and hydration to movement and stress relief, these habits support your spine and keep you feeling your best, not just during your appointments, but every day in between.
If you're struggling with back pain or any musculoskeletal issue, speak to one of our experienced chiropractors at our Hälsa Clinics in Godalming, Bracknell, Marlow, New Malden, Maidenhead or Burnham, we're here to help you move and feel better.
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