Ways to Ease Back Pain - Fort Lee Physical Therapy - Fort Lee, NJ
FLPT - Back Pain
Hyun J. (June) Park,  PT, DPT, CIDN

Hyun J. (June) Park, PT, DPT, CIDN

Dr Hyun Park graduated from the University of Medicine and Dentistry of New Jersey (UMDNJ) with a Doctorate in Physical Therapy. She is certified in dry needling by the Integrative Dry Needling Institute and a member of the APTA (American Physical Therapy Association).

Ways to Ease Back Pain

Most of us suffers back pain of different sorts. But no matter when it appears or what may have caused it, back pain can be a pain to deal with.

However, there are several simple things you can do to ease pain and keep your back in good condition. Here are some of the ways to ease back pain:

A Proper Sleep

Sleep disturbances are one of the most common reasons why people suffer chronic back pain, and not getting enough quality sleep may actually worsen inflammation and pain. For a better night’s sleep, invest in a good mattress and experiment with different sleeping positions. Adding an extra pillow under your body can help maintain the natural curve in your spine. If you’re a back sleeper, try putting the pillow under both knees; for stomach sleepers, try under your pelvis. If you sleep on your side, sleeping with a pillow between the knees may help.

Gentle Exercise

When back pain strikes, the best thing to do is to rest until it subsides, right? Well, not necessarily. Too much rest can worsen certain types of back pain and decrease muscle strength — and strengthening and stretching the muscles may actually reduce or eliminate many types of back pain.

Start with gentle stretches instead and experiment to see how you can get moving without pain. Start by going out for a slow, easy walk, and pick up the pace when you can. However, it’s best to discuss your current fitness routine and any changes to it with your doctor to avoid aggravating your condition.

Healthy Weight

Too much weight can cause back pain. Often times, when people who wrestle with back pain for a lifetime lose a few pounds, they find that the pain that they’ve taken a million medications for and a million vitamins for just goes away. If you’re having trouble shedding extra pounds, consider consulting with a registered dietitian or personal trainer.

Heat and Cold

Did you know that Cold therapy like applying an ice pack, works better for inflammation and helps to reduce swelling, while heat (via a hot water bottle or heating pad) is ideal for reducing tension, cramping, and muscle spasms?

Aquatic Therapy and Whirlpools

Some physical therapists often recommend aquatic therapy for back pain. This includes exercises done in warm, therapeutic pools. The buoyancy of the water helps alleviate strain on the joints to encourage strengthening and gentle stretching of the muscles.

Floating in warm water can help relax muscles and release tension as well as increase circulation. With home whirlpool baths, try aiming the jets directly at your sore spots for a soothing underwater massage.

Learning Proper Posture & Body Mechanics

Poor body mechanics are often the cause of back problems. When we don’t move correctly and safely, the spine is subjected to abnormal stresses that over time can lead to degeneration of spinal structures like discs and joints, injury, and unnecessary wear and tear.

Need professional help with your back-related problems? Consult with us today!

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