EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE BACK PAIN Sidelying Trunk Rotation While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. 2.Light. If your room lets in excessive amounts of light in the morning, it may be beneficial to invest in some blackout curtains. Keeping your room dark will help you stay asleep through the night, even as the sun is rising. It is a great way to gain as much sleep as you can before your alarm goes off in the morning. 3.Temperature. Have you ever woken up sweating, only to throw the blankets off andwake up freezing a couple of hours later? The temperature in which you keep your bedroom has a large effect on your sleep. Your body temperature naturally decreases as a way to initiate sleep, so keeping a cooler bedroom can help facilitate your slumber. According to The National Sleep Foundation, the optimum bedroom temperature for a good night’s sleep should be between 60-67 degrees Fahrenheit. If you feel cold, wearing socks, or keeping a hot water bottle by your feet can help dilate blood vessels and increase your internal thermostat. 4.Mattress. It may come as no surprise that what you actually sleep on also has a profound effect on the way you sleep. According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points. GET A GREAT NIGHTS SLEEP The environment inwhich you sleep is one of themost important factors in creating a good night’s sleep. This includes: 1.Noise. If you experience sleep sensitivity, it is important to make sure that any unexpected noises are limited in your bedroom. Sleeping with a white noisemachine or fan can help eliminate any additional environmental noises that may wake you up in the middle of the night.
KEEPING YOUR HEALTH IN MIND Georgialina Physical Therapy is committed to your health and wellbeing. In the wake of the recent spread of COVID-19, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facilities. We ask that if you are demonstrating symptoms of coronavirus—coughing, fever, or trouble breathing—please stay home and contact your physician. If you have been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. You can help prevent the spread of coronavirus by: Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more support in finding relief from back pain, talk to your physical therapist. HOW PHYSICAL THERAPY HELPS
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of.
Cleaning Hands Often
Avoid Touching Your Face
Staying Home If You Are Sick
GIVE US A CALL TODAY! 706-993-2260
Made with FlippingBook Online newsletter