3 Tips For Back Pain - Breakaway Physical Therapy in Crofton, MD
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3 Tips For Back Pain

Back Pain

Back pain is one of the most common discomforts that people deal with daily. Sometimes it feels like nothing helps and that it will never change. That daunting feeling can be helped with some simple tips to reduce your daily struggles!

3 Tips to Help You With Your Back Pain


Roll to your side and then sit up when getting out of bed.

Sitting straight up puts a tremendous amount of pressure along your spine. When you roll to your side first, bring your legs off the bed and push up with your arms, this will minimize any added stress to your spine. This will allow you to maintain proper posture and prevent an intense pressure put on your system (abdominals included) when sitting straight up. This seems like such a silly thing and hard to remember too! It’s because we move in automatic ways and this can be a change to the body. So get your sticky notes out to remind you to roll to your side and then sit up so that you will see them when you shut off your alarm clock. You can do it and it will help you for the rest of your life!


Stretch daily

Muscle have memory and they are sensitive to stretch. BUT we must stretch them regularly so that they can adjust to the new length that you are creating. Stretching every day will improve the flexibility of your muscles and promote increased circulation to the tissues. Not only does this help towards improving your overall health, it is also a great way to reduce your back pain!


Sleep with a pillow between your knees

If you sleep on your side put a pillow between your knees and ankles to keep your body in alignment. We do not think about the position of our body when sleeping, but we can spend many hours in various positions that could cause harm to our spine. Sometimes we take our bodies for granted when we sleep; we go to bed and then wake up.

If you sleep on your back put a pillow under your knees to take the pressure off your spine.

If you currently sleep on your stomach, ---STOP. If there is one thing you can do to reduce back pain now it is to stop sleeping on your stomach. From your neck to your hips you are twisting and torqueing your spine in ways it is not meant to be.

There you have it, 3 great tips to help you on your way of reducing your back pain and on the road to recovery. Feel free to call us for a free Breakthrough visit to talk more about your back pain in our office or a telephone consultation from the comfort of your own home. Don’t let back pain prevent you from being the best version of you!


Don’t forget to exercise 😊

- Shaina Clemons, DPT

Shaina Clemons

Shaina Clemons

Shaina is the founder and owner of Breakaway Physical Therapy.  She received her Doctorate of Physical Therapy from the University of Maryland Baltimore, along with a Bachelor's degree from Towson University.   Shaina is an Ironman triathlete, with a love of all sports. Exercise is her passion, which plays an important role in both her personal and professional life.  In her free time, Shaina enjoys spending time with her husband and three young children.  Shaina's love of snowboarding led her to her career choice many years ago. 
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