Here are some quick tips to help you get rid of your back pain fast no matter what the cause. These concepts are simple, but not easy. It will take time and some adjustment on your part, but it’s worth the investment.
Spend more time in neutral spine
Neutral spine is another term for “good posture.” The big difference is you can measure neutral spine using a simple pole. You are in neutral spine if you can put a pole on your back (we use PVC poles in the office, but you can use a broomstick or anything that is straight) and have that pole touch the back of your head, the spot right between your shoulder blades (your mid back) and your tailbone while the space between the pole and your low back (right where your belt line would be) is the width of your hand. You should be in neutral spine when standing and walking, while sitting, and even with bending and lifting. The more time you spend in neutral spine, the less low back pain you will have… it’s that simple.
Stop sitting so much
Did you know that sitting for more than 23 hours per week increases the risk of getting a heart attack by 125 percent! There are a ton more scary statistics that I can throw at you regarding sitting, but let’s just agree that prolonged sitting is really bad for you. Google it. Look into standing desks at work and home when spending long hours doing paperwork or hanging out on your computer. You don’t have to have expensive solutions to this problem… A properly sized cardboard box placed on a counter top is just fine.
Just move more
The modern lifestyle has most of us moving less and less. As our economy has moved into knowledge work meaning many jobs that require movement (physical labor) have gone away. So, we have to add movement into our daily routine to counteract our sedentary lives. This doesn’t have to be running 10 miles or going to the gym for hours on end. Simple solutions like a walk with your dog or other loved one, taking the stairs instead of the elevator or even parking as far away from the grocery store as you can are little changes you can make to add more movement into your day.
While there are many more things you can be doing to help get rid of your low back pain, these are just a few examples of what you can do right now. If you’ve tried these things listed above and still have some nagging pain, check out our blog post below on exercises and stretches you can be doing as well.
Are you looking for more information and someone to tell you what is going on with your low back pain!? Come in for a free screen with one of our therapists.
It’s a 30 minute 1-on-1 appointment with a Physical Therapist where you get the following…
1. A DIAGNOSIS: Discover the cause of your pain so that you can attack the problem successfully.
2. A PROGNOSIS: Find out how long it will take to fix your back pain for good so you can get back to all the activities you used to do before your injury.
3. A PLAN: Your Physical Therapist will lay out a clear plan that outlines what will be required to get you back to normal.
All you need to do to get started is to call (610) 839 – 8764 and pick your time and location. We look forward to meeting you and getting you back to normal!
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