How to Use Physical Therapy to Relieve Back Pain

Back pain is a common affliction for many. Caused by muscular or ligament injury, back pain can be rectified by physical therapy. Physical therapy can be essential to release chronic pain and relieve uncomfortable symptoms. Simple adjustments can significantly improve the outcome for many who suffer with back pain. Treatment costs vary based on injury but are moderate in most cases. Follow these steps to learn more.

Instructions

Difficulty: Easy

Things You’ll Need:

• Computer with Internet access

Use Leg Lifts to Relieve Back Pain

1. Start by lying flat on your back.
2. Lift one leg off the ground 2 feet and hold it steady in the air.
3. Stay in this position for 10 seconds.
4. Relax from the position. Repeat with the other leg.
5. Repeat the exercise 5 additional times at least 3 to 4 times each day, as comfort allows.

Follow Tips to Prevent Back Pain

6. Wear flat heeled shoes with firm arch support. Heels higher than 3/4-inch may increase lower back pain.
7. Know that the cause of many back injuries is the result of improper lifting. When you lift objects using your back muscles rather than your leg muscles, injury is likely to occur.
8. Wear back support braces before performing heavy moving or lifting. Back supports are generally inexpensive.
9. Trim off those extra pounds. Adults who are 10 or more pounds overweight are compounding back pressure. Losing weight will relieve stress on the back muscles. Moderate exercise at least 3 times a week and a good nutritional plan can eliminate excess weight.
10. Go to the "American Physical Association" Web site to find more tips regarding physical therapy for back pain (see Resources below).

Research Ergonomics

11. Arrange your work station to maximize ergonomics. Make sure your feet rest flat and firmly on the floor. If they don't, you can purchase an angled foot rest that can provide proper positioning.
12. Place your computer monitor even with eye level. Improper neck strain irritates any painful conditions that may already be present in the spinal column.
13. Consider purchasing an ergonomic keyboard and office chair if you experience back pain as a result of sitting at a work station. Ergonomic keyboards are moderately priced.

Tips & Warnings

• Expect a transition period for learning how to use ergonomic equipment. Not only will you have to retrain your habits, but you may also find the positions uncomfortable at first.
• Physical therapy isn't considered a good treatment in emergency situations. Use good judgment and discontinue exercise if you experience acute pain in your back.