Even though you may feel like you cannot move, research shows that avoiding movement actually worsens pain. Make it your goal to return to activities you enjoy, despite back pain.
To minimize pain:
- Maintain good posture while sitting and standing.
- Keep a healthy weight, and let us if you need help losing weight.
- Lift objects with care, using your knees and legs instead of your back.
- Read more about posture and safe lifting.
Stay active:
- Avoid long periods of sitting or lying down, except during sleep.
- To strengthen your back and core muscles, engage in low-impact exercises, like walking, biking, swimming, yoga, tai chi, or pilates.
- Consider seeing a physical therapist (PT) once per year for re-evaluation and new exercise recommendations.
If you're concerned about a particularly strenuous job or activity you have to do, let us know.
It's common to have an acute flare of your back pain about once a year. Flares typically last a few days to weeks. Knowing what to do when your pain flares up can help shorten the episodes.
Most people use multiple things to relieve pain:
- Physical therapy (PT)
- Home exercises, like theseâ
- Chiropractic care
- Acupuncture
- Massage
- Ice or heat
- Capsaicin or Icy Hot
- NSAID medications (if you're not already taking them)
If you're having flares more than once a year, it's often related to an imbalance of muscle strength and tightness. When this happens, physical therapy and/or massage, acupuncture, or chiropractic care become more important.
If your pain significantly impacts your quality of life or limits what you can do, let us know. There are many options for pain control.
It's important to stay active and do what you can to minimize your pain and maintain your quality of life.
