5 Physical Therapy Tips to Relieve Back Pain

1. Avoid Bed Rest

For a lot of us, back pain can be so painful that the only way we can avoid painful positions is to lay down. Unfortunately, lack of movement and laying down for too long can make back pain worse. This also applies to sitting for too long. If you are dealing with back pain, get up and move frequently. Every hour take a couple of minutes to get up, walk around and stretch.

2. Regular Exercise

Regular exercise, particularly core exercises are great to help alleviate and prevent back pain. Core exercises don’t necessarily mean performing 100’s of crunches every day. Try stability work like front planks, side planks, pelvic tilts, and quadruped opposites are a great way to strengthen your core.

3. Manage Your Weight

Weight management is not only good from a long term health perspective, it is also a good way to prevent back pain.

4. Adjust How You’re Sleeping

Getting a good night’s sleep is actually a great way to help prevent and relieve back pain. There are links to increased stress and back pain, and getting a full nights rest is one way to decrease stress. Try sleeping on your side, or with a pillow between your knees to help reduce the amount of tension placed on your back while you sleep.

5. Stay Mobile and Flexible

Regular stretching and mobility work is another great way to stop and prevent back pain. Stretching certain muscles like hamstrings, hip flexors, glutes and paraspinals are extremely important when you are dealing with back pain. Most of these muscles become overactive, or short due to our daily routines, so staying mobile is a great way to maintain normal muscle length and stop back pain in its tracks.