A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re first facing the object and standing as close as possible. Then squat while keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. Standing in this way will help keep your hips, spine, shoulders and neck aligned. When sitting, it is important to have your body positioned in a neutral way that will reduce stress and strain on your body. For a how-to guide on ergonomic workstation setup, check out www.osha.gov/SLTC/etools/ computerworkstations/positions.html online. Use Strength Training Your body has hundreds of muscles. These muscles protect and BACK PAIN PREVENTION T I P S Y O U C A N U S E T O S T A Y I N T H E G A M E
control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll
easily control quick, lifting movements. Maintain Adequate Hip Flexibility
A lack of motion in your hips leads to overuse of the spine during everyday activities. This often leads to back pain. See your physical therapist for individualized hip stretching techniques. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you. Sources: www.apta.org • www.acatoday.org/Patients/Health-Wellness- Information/Back-Pain-Facts-and-Statistics • www.ninds.nih.gov/Disorders/ Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet To find out more about how we can help you achieve freedom from your back pain, call us at (214) 383-0623 or visit our website at aaphysicaltherapy.com.
OUR SERV I CES • Aquatic Therapy • Trigger Point Dry Needling (TDN) • Concussion Therapy • Dance Injury Rehabilitation • Electrical Stimulation • Instrument Assisted Manual Therapy • Joint Mobilization • Kinesio Taping • Low-Level Laser Therapy (LLLT) • Manual Therapy • Therapeutic Exercise • Vertigo Treatment
AQUATIC THERAPY SERVICE SPOTLIGHT
UNIQUE ASPECTS & BENEFITS • Optimizing non-impact environment for your pain relief • Variable speed underwater treadmill • Resistance jets for therapy, rehabilitation, sports performance training, and swimming • Underwater massage to relieve your muscle spasms THERAPY RESULTS • Improved flexibility and core strength • Decreased inflammation to damaged muscles and nerves • Speedier recovery process by initiating therapy in a low-impact environment
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