7 TIPS FOR AVOIDING BACK PAIN
While consulting with a physical therapist is the first step in finding relief, there are a few tips you can also try on your own, in order to relieve your back pain at home. This can help alleviate pain that may occur while you’re away from the clinic and help prevent it from worsening: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. However, studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting a strain on your lower back. Maintaining a healthy weight can help control back pain and will provide additional health benefits. 3. Quit smoking. Nicotine in smoke restricts the flow of nutrient- containing blood to spinal discs. Because of this, smokers are especially vulnerable to back pain, which typically dissipates on its own after the nicotine is out of your system. 4. Adjust your sleeping position. If you’re prone to back pain, talk with your physical therapist about the best sleeping position for you. It is important to sleep in the position that will help you achieve the most rest. It is typically best to avoid sleeping on your stomach. If you enjoy sleeping on your back, you can try putting one pillow under your knees and another under your lower back. If you sleep on your side, you can try pulling your knees slightly toward your chest and sleeping with a pillow between them.
www.RehabilityNJ.com ATTENTION PATIENTS WITH BACK PAIN • Do you have pain when sitting or standing for long periods of time? • Do you have muscle stiffness that limits your mobility? • Do you find yourself reaching for your back during common tasks? 5. Improve your posture. Posture is important, whether you’re working, exercising, or simply relaxing. Find a good chair to sit on that will allow you to keep your feet flat on the floor while you sit. Try to avoid soft couches or chairs that put you in a slouched position. When standing, try to alternate your positions and walk around if possible. Have one foot forward when standing, alternating between feet every 10 minutes. 6. Watch how you lift. It is a common mistake to lift with your back, rather than your legs. Make sure you don’t bend over at the waist to lift heavy objects. Instead, bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push heavy objects, rather than pulling them. 7. Use supportive shoes. A good pair of cushioned shoes can reduce pressure on your back. When possible, avoid wearing high heels, as they shift your center of gravity and strain your lower back. Your physical therapist will work with you to address and treat the underlying cause of your back pain. No matter how severe it may be, we can help you find relief so you can get back to doing the activities you love and living your life comfortably! If you have been suffering from back pain and the tips above aren’t working, contact Rehability today.
Exercise Essentials
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Helps With Low Back Pain
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PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3-5 times.
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