You thought you were doing your good deed for the day when you agreed to help a friend move an old refrigerator. Now, your back pain is so intense you can barely hobble around your house! We know managing back pain can be overwhelming, but we hope these back pain management tips from the Eastside Sports Rehab team will help you find relief.
These practical strategies are designed to help you find relief and regain your mobility without the need for pain medication or other complex treatments. From simple exercises to posture improvements, these tips are easy to incorporate into your daily routine and can lead to noticeable results over time.
Keep reading to learn more! And if you’d like our expert help to manage your back pain, schedule an appointment at our Bellevue, WA clinic today.
How To Manage Your Back Pain (According to Our Physical Therapists)
Strengthen Your Core
- Your core muscles, which include your back, obliques, glutes, and deep trunk internal muscles, provide essential support for your spine. Strengthening these muscles can help stabilize your back and reduce pain. Our team can help you find the best core exercises for your needs.
Practice Good Posture
- Slouching can put unnecessary stress on your spine. You can prevent strain on your back muscles by maintaining spinal alignment throughout the day—whether sitting, standing, or moving. We can perform a postural assessment and help you find the proper posture for your body.
Stay Active, But Don’t Overdo It
- Movement is important for keeping your back healthy. Walking and other low-impact exercises can boost circulation and keep your spine mobile. This is especially true during pain flare-ups, where you should stay active without pushing your body too hard. Our team can guide you on what that might look like.
Avoid Sitting for Too Long
- On a similar note, it’s important not to spend too much time in any one posture–especially sitting, which can strain your lower back. If you work a desk job, we suggest setting a time to remind yourself to get up and move around every 30-45 minutes. Even just doing a few stretches or walking around the office will help!
Use Proper Lifting Techniques
- Improper lifting is a common cause of back pain. Always bend at your knees and lift with your legs, not your back. Keep the object close to your body and avoid twisting while lifting to protect your spine from unnecessary strain. And if something is too heavy for you to lift on your own, get help from a friend!
Want More Back Pain Management Tips?
Of all our back pain management tips, we probably recommend this one the most:
Visit a physical therapist!
The physical therapists at our Bellevue, WA clinic are movement experts with extensive experience helping people understand and manage their back pain. We’ll assess your symptoms and determine the root cause of your pain–it isn’t always what you think!
We’ll also create a personalized treatment program that combines all our best back pain management tips into a comprehensive program to help you find lasting relief.
Ready to get started? Schedule an appointment at Eastside Sports Rehab today!
