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. Extrapounds, especially inyourmidsection, canmakebackpainworseby 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’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. 5. Improve your posture. Posture is important, whether you’reworking, 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. Have one foot forward when standing, alternating between feet every 10 minutes. 6. 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. If you have been suffering from back pain and the tips above aren’t working, contact Eastern Shore Physical Therapy 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!
WE’RE KEEPING YOUR HEALTH IN MIND
As somemay know, the Department of Homeland Security has deemed physical therapists as “Essential Critical Infrastructure Workers” during the COVID-19 pandemic. Because of this, Eastern Shore Physical Therapy is remaining open and seeing patients during this time while taking the necessary precautions to make sure everything is sanitary and everyone is safe. 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 facility as well as require all of our staff to wear masks as an additional measure of precaution. To do your part to prevent the spread of this contagious disease, we ask patients that if you or your family are demonstrating symptoms of coronavirus— coughing, sneezing, or fever—please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
SNEEZE & COUGH INTO TISSUES
KEEP DISTANCE FROM THOSE INFECTED
AVOID HUGS & SHAKING HANDS
DO NOT TOUCH MUCUOUS WITH FINGERS
AVOID BUSY PLACES & EVENTS
DISPOSE OF USED TISSUES QUICKLY
USE GLOVES WHEN NECESSARY
CALL TODAY! 410.641.2900
easternshorept.com
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