Back pain is something that plagues many people worldwide. It is one of the leading causes of disability globally. Back pain can stem from strained muscles, sprained ligaments, weakened joints, or ruptured spinal discs. It occurs because the spine’s complicated structures made of joints, bones, muscles, and ligaments are quite vulnerable to injury for many different reasons. In other words, these components of the back can be various sources of pain, and they all originate close to your spine.

Finding a reputable back pain chiropractor in Escondido is not too difficult anymore today. If you are tired of suffering from back pain, you can count on upper cervical chiropractors for help or follow some of these ten practical steps. 

1. Having A Correct Posture

Reminding yourself always to maintain proper posture throughout the day can be an excellent way of avoiding back pain and injury. Regularly training the body to move in positions that prevent straining your back will prepare you and help you avoid the common signs of poor posture. 

For example, forward head posture and having an abnormal pelvic tilt will negatively affect the body. Therefore, it is critical to protect the three standard curves in the spine. These curves are in the cervical, lumbar, and thoracic regions of your spine.

2. Staying Regularly Active

Having a sedentary or inactive lifestyle is one of the leading instigators for developing back pain. Therefore, staying active has two advantages. First, it is an excellent way to keep back pain away. Second, low-impact activities such as yoga, swimming, and cycling are great ways to keep your body moving, your blood pumping, and your spine becoming more reliable and flexible.

3. Setting Up An Ergonomic Computer Workstation

Proper posture is critical. Thus, try to avoid the frequent mistake of sitting at your desk with your head looking downward for long hours. Prevent back pain from happening by doing the following measures:

  • Elevate the computer’s monitor to eye level, so your neck stays neutral or relaxed.
  • Be aware of keeping your hands, forearms, and wrists in line with each other and always parallel to the floor.  
  • Your hips and knees should be at a 90-degree angle. 
  • Keep the knees positioned slightly lower than your hips. 
  • Remember to take regular breaks from sitting, at least once every hour.

4. Maintaining A Good Diet and Healthy Weight

Excess weight can put unusual stress and strain on your spine, particularly in the lower back and the hips, knees, and other joints. Therefore maintaining a healthy diet allows you to be within your optimum weight.

5. Lifting Properly

Back pain often occurs to those who do heavy lifting using poor technique. It is a common cause of back pain in many people. Therefore, it is essential to know the proper method of lifting something. Here’s how you do it. Practice lifting with the leg muscles while in a squatting position. Hold the object as close to the body as much as possible. Also, avoid any twisting movements while you are bearing heavy things.

6. Quitting Smoking

Smoking never gives anybody any value. Also, it is terrible for your health and your lungs. It is also a huge contributor to back pain. How? Smoking restricts blood flow. Thus, it leads to decreased oxygenation, and proper nutrients become hindered from reaching the discs in the spine. 

7. Choosing Comfortable, Low-Heeled Shoes

When you use footwear like high heels or flip-flops, these can cause back pain or other pain-inducing conditions such as plantar fasciitis because these shoes compromise your usual way of walking.

8. Sleeping On The Right Mattress 

Make sure that your mattress meets the requirements of a good bed. Medium-firm can provide the right amount of support for your spine. Remember to flip over your mattress once or twice a year. It is to keep the coiled springs within well-used on both sides. Then, the pillow must give enough support for the cervical spine (neck), but not too much that it pushes your head at an awkward angle while you sleep.

9. Trying Not To Baby Your Back

It can be similar to being inactive. Avoid resting your back for prolonged periods, not more than necessary, because it may cause severe back pain in the long run. Instead of sleeping too long, perform gentle movements because activity helps engage and activate the back muscles. Therefore, action can help your spine become active and healthy. Thus, it would prevent future issues with the back from happening.

10. Visiting an Upper Cervical Chiropractor

Upper cervical chiropractors keep the spine’s uppermost bones, particularly the atlas (C1) and axis (C2) vertebrae, properly balanced and aligned. Misalignment or subluxation in the upper cervical spine (neck) can affect the entire spine, causing a domino effect. A series of compensations would occur. First, the head supported by the atlas and axis would stay at an unnatural angle. Second, the spine adjusts or moves slightly to favor a side of the body that needs support. Then the rest of the skeletal structure compensates. Back pain becomes the result, and it is often due to a symptom of such a misalignment. Therefore, correcting the misalignment allows the body to heal naturally. Finally, the health issues that arise due to the misalignment can be fixed, in most cases, permanently. Visit a trusted back pain chiropractor in Escondido soon.


Restoring The Health Of Your Back Naturally

Most people with back pains have tried various care options. In most cases, they get only temporary relief. If you have not tried upper cervical chiropractic before, then perhaps this is what you need. It could be the right fit for your particular needs. 

Visit us here at Rickards Chiropractic in Escondido, California. Our upper cervical chiropractor will check your spine if there are any misalignments. What causes misalignment anyway? Here are some possible causes:

  • Car accidents
  • Sporting injuries
  • Concussions
  • Whiplash
  • Any tripping, slipping, and falling incidents
  • Head or neck injuries or trauma

Blair chiropractic technique can achieve positive results for back pain patients. Here are just a few:

  • The corrections we provide are precise and gentle. Also, designed for the individual misalignment. Each atlas correction we perform is highly customized to meet the patient’s specific needs.
  • These kinds of adjustments can maintain in place, allowing the body time to start its natural healing process. Once the muscles and soft tissue become restored around the correction, it will help your adjustment stay long-term, providing lasting pain relief.

Consultation call to action:


To schedule a consultation with Dr. Rickards, call our Escondido office at (760) 274-0564. You can also click the button below. If you are outside of the local area, you can find an Upper Cervical Doctor near you at