5 everyday tips and tricks physiotherapists use to reduce back pain


Back pain can strike at any time. You could experience discomfort following a strenuous workout, after doing yard work or even just from bending over to pick something up. Back pain can stop you in your tracks, making it impossible to do the things you want to do. But it doesn’t have to. Here are five tips your physiotherapist recommends to keep back pain at bay.


1. Stretch daily

Daily stretching has significant benefits for your overall health. Stretching can help you improve and maintain mobility as you age, reduce the symptoms of back pain, strengthen your muscles and prevent permanent disability after an injury.


2. Move around more

For many people, sitting for eight hours a day has become the norm. But sitting for this length of time can be detrimental to your health, leading to a stiff neck, sore shoulders and nagging lower back pain. If you’re tied to your desk for work, try to make it a habit to get up and move around for a few minutes every hour or so.


3. Focus on posture

When you’re sitting, pay attention to how you’re sitting. The alignment of your body while at your desk has an enormous impact on the health of your back and spine. Most sitting-related pain results from a poorly designed workstation. Always remember, your ears should be directly over your shoulders, your feet hip-width apart, your wrists flat and your eyes level with your screen.


4. Exercise 

In addition to getting up from your desk and walking around more, you can also reduce back pain by incorporating light exercise into your daily routine. It doesn’t have to be strenuous — and if you’re exercising to alleviate back pain, it shouldn’t be. A walk around the block can work wonders for pain and for maintaining your overall health.


5. Follow a customized treatment plan

When it comes to back pain, no two people are exactly alike. The cause of your pain, your lifestyle, your fitness level, your daily routine — all of these factors and more can impact the type of treatment that you need. If nagging back pain is becoming a problem in your life, see a physiotherapist for help designing a treatment approach that is customized to your needs.


Professional help for alleviating back pain

Want to learn more about how you can alleviate back, shoulder and neck pain? Visit White Rock Orthopaedic & Sports Physiotherapy Clinic in B.C. Discover how physiotherapy can help you put an end to the aches and pains and get you your full range of motion back. Contact us today to learn more about the services we offer or to schedule an appointment.

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