Visit Our Location
1392 E. Palomar St. Ste 503
Give Us A Call
619-482-3000
Send Us A Message
Info@performanceppt.com
Opening Hours
Check Below

5 Ways to End Back Pain Today Without Medication or Surgery

1. Maintain good posture and monitor your computer health.

A) Keep feet flat on the ground. Knees should be at a 90 degree angle.
B) Sit up straight. Avoid tension in and around neck and upper back.
C) Keep your eyes level with your screen. Remember the top of your head should level with the top of your computer screen.
D) Keep forearms parallel. Your elbows should be at 90 degree and your arms resting on you chair’s armrest.
E) Keep your shoulder blades settled and resting on your ribs.
F) Keep your mouse close to your keyboard so you don’t have to reach for it.
G) Rest eyes from time to time. Look away from the computer and take frequent breaks.

2. Wear proper shoes.

A) Sorry ladies, but avoid high heels.
B) Limit flip flops and shoes with no arch support. Add an orthotic if necessary.
C) Consider a gait analysis or professional shoe fitting.

3. Purchase a new mattress every 5 years and find a sleeping position that limits or abolishes your pain.

A) Consider side sleeping with a pillow between your legs.
B) Do not sleep on your stomach

4. Stretch, strengthen and move daily.

A) Switch positions often to avoid prolonged standing, sitting or walking.
B) Walk at least 10-15 min daily.
C) Stretch your back, hip and legs daily.
D) Strengthen your body.
E) Remember if you don’t move it, you lose it.

5. Give physical therapy a try!

A) Be sure you are getting one on one care with a licensed physical therapist for at least a portion of your full session.
B) Be sure you receive manual hands on treatment. 99% of patients benefit from manual hands on techniques to improve muscle and joint mobility as well as reduce pain, be sure you are not missing out.
C) Be sure your physical therapist thoroughly explains what he or she believes is your problem and outlines a full treatment plan for you. If you have questions, ASK.