Frustrated by back pain…
Discover These Amazing Secrets For Living With Less Back Pain and Staying Pain Free
Today I want to share with you 7 ways to help relieve your back pain. Some changes will help immediately and others over time. You do NOT have to let back pain be apart of your daily life. It can be eliminated!
I will provide you with 7 powerful tips and strategies that you can use to help solve your problem. The truth is, without knowing your back pain and medical history intimately it will be hard to determine which strategy will work best for you. But as a Doctor of Physical Therapy, I have years of experience helping patients just like you get rid of annoying back pain! From that experience, I have developed a list of tips to help you today.
I want to challenge you to try at least one of the following tips each day. Just imagine how great it would be to have all of these incredible strategies working for you, giving you back the active and healthy lifestyle you have lost or are in danger of losing.
I think you’ll be pleasantly surprised by how much better and healthier you will feel for doing so.
1. Avoid sitting more than 20 minutes at a time.
Sitting at work for hours can lead to injury or pain. It is best to avoid prolonged sitting by getting up every 20 minutes for a quick stretch or short walk.
2. Sit up and Stand Up Straight
Slouching puts additional stress on joints and soft tissues. Maintaining optimal posture will decrease wear and tear on your body. When you slouch, your blood flow to soft tissues is compromised. This increases your risk of injury. In other words slouching leads to PAIN!
3. Apply a cold or heat pack
When to use heat -> If your back is feeling stiff or tight, maybe after a long night of sleep, applying a heat pack x 10 min will do the trick to warm your tissues up and avoid that “morning stiffness”
When to use a cold pack -> If you are feeling achy or painful, maybe at the end of a busy day, applying a cold pack x 10 min should help relieve some pain.
4. Avoid sitting cross-legged
Such a bad habit! No other way to put it, just don’t do it. Sitting cross- legged puts your spine in a twisted position and muscles in a stretched (strained) position. Your low back is now at a disadvantage causing weakness and increasing your risk for injury. Spending an excess of time in this position will catch up on you!
5. Bend at your knees instead of your waist
Use those legs! Having good body mechanics will protect your low back from strain and injury. When lifting, assume a squat position and engage your core.
6. Incorporate a Stretch program into your life
Limited mobility and flexibility are directly correlated with low back pain. The most effective way to improve muscle length and joint mobility is to incorporate a stretch program into your life.
Stretching will transform your life. Now that you are aging, everyday you wake up your body is tightening and losing flexibility. So you must do something to reverse it or at the least slow it down.
At StretchPro, our professional stretch therapists will help guide you through a stretch program specific to your needs. You will feel
immediate relief as this special technique will break up adhesions, increase mobility and reduce muscle tension. Bye-bye back pain!!
7. Get physical with Physical Therapy
There isn’t a faster way to END your back pain than by going to see a physical therapist. A physical therapist will take the time to get to know your injury personally by identifying the underlying cause and developing a treatment program to resolve your pain.
At Stretch Pro, our hands on physical therapist, will provide you with fast access care to relax tight muscles, loosen stiff joints and strengthen your body so you can return to what you love, pain free.
Combine all of these strategies above with a physical therapy visit and you are guaranteed to see a dramatic drop in pain and stiffness in your low back.
So there you have it! 7 things that you can do TODAY to improve your health and ease your back pain. There is obviously so much more you can do too and I could go in much more depth on ending your back pain, but these principles, if applied rigorously, will make a huge difference to the quality of your life.
I hope this is the beginning of a great, long-term relationship where myself and my colleagues at StretchPro become the source of leading edge health advice for you and make a real difference to your life.
Dedicated to restoring your health,
Dr. Kelley London PT, DPT
7 Ways For Runners To Live With Less Knee Pain In Two Weeks
Do you suffer from pain in the front of your knee while running? Does it get worse when going up or downhill? Maybe you are experiencing a clicking noise in your knee? If you answered yes to any of these questions, this article is specifically for YOU!
Today I want to share with you 7 ways to help relieve your knee pain. Some changes will help immediately and others over time. You do NOT have to let this knee pain interfere with your running routine. It can be eliminated!
1. Respect your rest days
2. Vary your running surfaces.
3. Strengthen your hips.
4. Strengthen your core.
5. Choose Sensible Footwear for your specific foot type.
6. Incorporate a Stretch Program specific for recovery and enhanced performance.
7. Get evaluated by a licensed Physical Therapist to determine the underlying cause of your knee pain and establish a rehabilitation program specific to your needs.
I want to challenge you to apply these 7 powerful tips starting TODAY. Just imagine how great it would be to have all these incredible strategies working for you to restore your happy, active lifestyle. Combine all of these tips above and you are guaranteed to see a dramatic drop in your knee pain as well as improvements in your running performance.
I hope this is the beginning of a great, long-term relationship where myself and my colleagues at Stretch Pro become the source of leading edge health advice for you and make a real difference to your life.
Dedicated to restoring your health,
Dr. Kelley London PT, DPT