Simple Tips for Back Pain Relief During the Corona virus Quarantine
The COVID-19 better known as the Coronavirus makes us all feel like prisoners in our own home. It has disrupted our ability to work, to socialize, to exercise, and to just feel free! The fear of this ever changing situation can paralyze our ability to continue the daily upkeep of our health…it reminds me of being on a diet, eating one cookie, and convincing yourself that you already blew the diet, you might as well finish the bag. Noo! One setback is not EQUAL to a long series of setbacks. Remember, Setbacks are normal, we cannot let them define us, we have to stop them before the domino effect begins!
As a Physical Therapist in Wyckoff, NJ specializing in Back Pain Relief, I personally know many people who have been battling back pain...and winning! However, since the coronavirus has hit, their physical therapy process has been turned upside down. That doesn’t mean however, that the white flag should be waived...instead, it is time to improvise! As human beings, we adapt, we fight back and we figure things out! Although a rocky start, it is very impressive how the world is reacting to the coronavirus. Working together triple time to find vaccines and treatments; implementing new protocols and infrastructure. This quintessential human trait of resilience must be used in your quest of a pain-free life!
Being confined to one place and limiting activity is terrible for the lower back especially if you have herniated discs, bulging discs or sciatica. It’s proven that normal activity and postural movements are what keep the back (and all joints) healthy and pain-free. So if you are stuck at home until things settle down, what are some simple things you can do to keep your back pain free?
1) EXTEND YOUR BACK, DON’T BEND
Start standing upright and arching your back backwards 10x every other hour. This provides tremendous relief for your agitated spine especially if there is a herniated disc, bulging disc or sciatica. For most, learning how to keep the lumbar spine in extension is all it takes to allow discs, nerves and muscles to heal quickly and get back pain relief.
Click Here For Video Demonstration: https://youtu.be/Bkov7EneuXA
2) STAND UP EVERY 20 MINUTES
Human Beings were not built for prolonged sitting. If you are stuck at home and find yourself sitting a lot, every 20 minutes stand up! You can stand in place or walk around for 1 minute in an upright proper posture, the additional blood flow will improve oxygenation to the area, release endorphins and remove toxins building up in your system!
3) STRETCH YOUR HAMSTRINGS
When your hamstrings are too tight (especially due to prolonged sitting during a quarantine) if you are trying to squat or bend forward, the tight hamstrings DO NOT let your hips naturally bend forward. Thus, forcing your lower back to bend into the bad, herniated disc, bulging disc, sciatica, back pain causing positions! Complete 4 reps of 30 seconds and try to complete at minimum one time per day.
Click Here For Video Demonstration: https://youtu.be/vjJwGMiwUPw
4) USE OF LUMBAR ROLL
Try using a lumbar roll while sitting in any chair, including while driving (if you dare leave the house). This will help restore the natural curve in your spine and give back pain relief. You can buy one or simply take a small towel and roll it up thick enough to support the natural curve. It may feel stiff and unnatural at first, but just give it a few days to reduce your lower back pain!
To hear our recommendation on the most supportive lumbar roll out there, Contact our Wyckoff, NJ Physical Therapy Clinic at (201) 485-6114
BONUS TIPS
Stay Hydrated
Staying hydrated means your muscles will be more flexible, your body removes toxins
more quickly and your discs are healthier and more absorbent of adverse forces.
Don’t Carry Things Over One Shoulder
Carrying a bag over one shoulder puts a rotation and lateral force on the spine. This will
be sure to put you out of alignment and ultimately cause pain and inflammation.
To LEARN MORE on how to do the things you love without back pain or to Download our FREE Back Pain Relief Guide, Click Here: https://www.skylinept.com/back-pain.
Dr. Joseph Damiani, PT, DPT is a Doctor of Physical Therapy and Owner of Skyline Physical Therapy, www.SkylinePT.com, located in Wyckoff, NJ. To learn more about how a FREE Discovery Session from a Physical Therapist at this 1 on 1 Specialized Clinic can help you live without Back Pain… Click Here: https://www.skylinept.com/discovery-session.