ValleyRehab:Find Relief For Back Pain

6 TIPS FOR AVOIDING BACK PAIN

6 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 fromworsening: 1. Get more exercise. If your back is hurting, youmay 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 flowof 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’reprone tobackpain, talkwith your physical therapist about thebest sleepingposition 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 pillowunder 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. 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 andwalk around if possible. Haveone foot forwardwhen 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 thewaist 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. If you have been suffering from back pain and the tips above aren’t working, contact Valley Rehab Center today. 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!

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Relieve Back Pain In Minutes Try this movement if you are experiencing hip pain.

Strengthens Back Muscles

www.simpleset.net

BIRD DOG 4-POINT ARM & LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.

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