Self Care Blog

Self Care Blogger

Help! I put my back out, what now?

Self care blogs are important, for example, earlier this week I was dealing with our icy sidewalk.

I put down the ice melt, chopped up the ice, and proceeded to shovel the ice.

Mid shovel I felt a horrible, nauseatingly familiar feeling, my back went out!!

Therfore, I hobbled back into the house and proceeded with my routine of self care.

I decided to use my time of misery to share with you how to deal with this crisis yourself.

  • Don’t panic!
  • Grab an ice pack, wrap it in a small towel and put it on your back for 10 minutes. Do not use heat, as it will only make the problem worse. Remember,” ice is nice, hot is not”.
  • Do some gentle stretches, single knee to chest, knee to the opposite shoulder, and double knee to chest. I will do a follow-up blog post with pictures of these stretches.
  • Put your ice pack back on your back.
  • Repeat the steps above.
  • Call your chiropractor and get adjusted ASAP!
  • Avoid all activities that involve bending, lifting, and twisting (the BLT).

An acute episode of low back pain does take time to resolve. By following the steps above you can potentially decrease your time of misery.

If you have any questions, please let me know!

Self Care blogs are on the website in order to help Hidden Health Chiropractic patients live a healthy and active life.

Furthermore, Dr. Mackenzie is incredibly passionate about empowering each patient with the knowledge and resources to take control of their health and wellness.

Dr. Mackenzie provides patients of all ages with non-surgical solutions to healing pain and injury and has been doing so since she began.

she utilizes state-of-the-art equipment and various treatment therapies to provide appropriate care to each and every patient.

The amazing care provided by Dr. Mackenzie since she opened her practice is what makes her one of the most sought after chiropractors in Minneapolis, MN, and the surrounding areas.

Please read some of our self-care blogs.

We are always adding new content so check back soon if you can't find what you are looking for.

We also are always looking for topics to write about so if you have any requests drop us a line.


We want you to know that we are prepared for you.

For the protection of our customers and our employees, we’ve followed the guidance of the W.H.O. and the I.C.C. and their directions to business owners.

We have disinfected all surfaces and implemented recommended strategies to keep safe distances between all customers and employees to prevent any transmission.

Our chiropractor is on top of the most current information available to businesses.

We are open for business.

Please feel free to contact us with any questions about your health at 612-925-1649