If you are suffering with back or neck pain, it can be confusing to determine the right way to relieve your pain and get back to normal activities. For some, permanent injury or changes in their body mean arthritis and the tendency for more aches and pains. However, it doesn’t mean you can’t do something about it and return to a pain-free life.
Here are some tips to relieve your neck and back pain:
1. IMPROVE YOUR POSTURE
Make sure to stand up frequently, at least every 30 minutes and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing and make adjustments as needed. Imagine a string from the top of your head gently pulling you towards the sky. If you are uncertain if your work posture is correct, the physical therapists at Loudoun Sports Therapy Center can assess your posture and positioning and provide you with the instruction you need to maintain healthy posture while at work and home.
2. AVOID INJURY
Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. When you are bending to pick up any size or weight object, bend your knees and stick your bottom out, while keeping your back straight. Our expert physical therapists can show you proper body mechanics with every day tasks.
3. ADEQUATE REST & EXERCISE
Your body needs adequate time to heal each day, so a good night’s sleep is critical, especially those hours before 12am. Record your favorite late night shows so you don’t have to stay up late! Sleep deprivation actually worsens your pain tolerance and saps your strength. In turn, make sure you exercise – walk at least 30 minutes a day to improve your strength, heart health, and flexibility.
4. NUTRITION
It is often found with people experiencing pain, that their diet aggravates their pain and their lack of water “dries” out their tissues. It is very important to avoid processed foods and fried foods, which increase inflammation in the body. Of course, eat more vegetables, fruits, and lean protein. Don’t forget to keep a glass of water by your desk and refill it during the day so you stay hydrated!
5. GET EXPERT HELP
The best solution for your back or neck pain is to restore proper movement, strength, and coordination of the muscles for maximum results. Our physical therapists are the medical experts that can help you improve your function and relieve your pain. You should see a physical therapist at least once a year for a check up to maintain your health.
Why you should see our physical therapists
Loudoun Sports Therapy Center’s physical therapy professionals are medical experts in the musculoskeletal system of the body. Whether your pain is from your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength. This allows us to pinpoint exactly what is causing your pain. Only then, can an effective treatment plan be made to obtain the fastest results. Call us today at 703-450-4300 to schedule a personal evaluation or to learn more about how we can eliminate your pain and improve your health!
For more information on our specialized spine program and how we can help you quickly relieve your pain, call us today!
