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Back Pain Be Gone: Discover 7 Evidence-Based Strategies – Part 1

Start implementing these strategies when you’re no longer in a “flare-up”. Works wonders to improve that daily, nagging back pain that is annoying enough to slow you down.

1 - Move Wisely

  • Avoid Sitting – Human beings weren’t designed to sit for long periods of time. Sitting deactivates our glute muscles which are an important part of our core stabilization, putting extra stress on our back. 
  • Change Positions Every 20 Minutes – The problem with sitting is we sit for too long. Every 20 minutes, change positions. Stand up from your desk for 2 minutes, walk around your house, or (even better) install a standing workstation so you can alternate between standing and sitting throughout the day. 
  • Switch Sides – Most people carry their purse, laptop bag, or grandkids on their dominant side only leading to muscle imbalances and extra stress on one side of their back. Try alternating sides or wear a backpack for longer outings that equally distributes weight to both shoulders. 
  • Sleep Smarter – Avoid sleeping on your stomach at night, as it can place your back into extension and compress the joints of your lower spine all night long which may result in pain and stiffness in the morning. Instead try sleeping on your side with a body pillow (like this one) between your knees to keep your spine and hips in healthy alignment. 

2 - Strengthen your Legs and Core

This may surprise you: You can’t fix your back pain by only treating your back.
An effective physical therapist will be able to do a full movement analysis to identify your individual patterns of tightness, weakness, and misalignment in your spine and hips.

Strengthen your Legs and Core 

This may surprise you: You can’t fix your back pain by only treating your back. 

An effective physical therapist will be able to do a full movement analysis to identify your individual patterns of tightness, weakness, and misalignment in your spine and hips. 

However, the 2 exercises below will help you start to strengthen important muscles in your legs to support your back and prevent it from taking on unnecessary strain.

Strengthening Exercises for Back Pain

1. Bridge
Strengthening Exercises for Knee Pain
Strengthening Exercises for Knee Pain - Bridge 2

knees. Take a deep breath. Exhale and roll your tailbone up off the floor, squeezing your bottom.  Keep your knees straight. Hold for 3 seconds and lower back down. Repeat 15

2. CLAMSHELL
Clamshell 1
Clamshell 2

Start lying on your side, hips bent slightly, knees bent to 90 degrees. Press your feet together and 

lift your top knee up towards the ceiling (hinging like a clam opens). Make sure to keep your hips 

stacked and avoid rolling backwards. Hold your knee at the top for 3 seconds, then lower slowly.  Repeat 15x per side. 

Lie on your side with bent hips and knee bent with 90º. Keep your feet together, then lift your top knee up towards the ceiling while keeping your hips stacked. Hold for 3 seconds and lower slowly. Do 15 reps on each side. 

3 - Hire a Physical Therapist

When you look at the literature on back pain and read the recommendations from the top medical organizations, there’s no arguing that going through a round of physical therapy is the quickest and most cost-effective way to decrease your back pain and get back to enjoying life again. 

During sessions with our clients, a Natural Fit Therapy physical therapist will work with you to create a customized program that includes strengthening, flexibility, and range of motion exercises. In addition, kinesiotaping, soft tissue mobilization, cupping, dry-needling, neuromuscular reeducation, and other treatment modalities may be appropriate. 

The average duration of physical therapy for back pain is 8-12 sessions, and a majority of our clients find significant relief within the first 1-2 sessions.  

You could be one session away from relief. 

Want to talk to a PT first before booking an appointment? 

Please Call 512-730-0231 Or click here if you would like to schedule a FREE Discovery Session and get your balance tested!

Our back pain physical therapy services are performed by licensed professionals give only the best and most reliable back pain treatment to our clients.

Ryan e1657920030149
Author

Dr. Ryan Seifert

Natural Fit Physical Therapy

"We Help Adults 50+ Become More Active, Stay Healthy, And Avoid Slowing Down Without Pain Pills, Injections, Or Surgery."

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