Tips for Relief of Chronic Low Back Pain:

Chronic low back pain affects many people, potentially disrupting daily life and simple activity. To prevent this from being a reoccurring discomfort, finding relief with lifestyle changes and self care is important. Here are some tips and tricks:

1. Staying active - with activities such as walking, swimming, biking, etc to tolerance

2. Strengthen core - Pilates is great, low impact exercise for this

3. Gentle stretching- such as hip stretches (hamstring, figure 4, IT band)

4. Posture and ergonomic modifications - examples:

   1. chair: feet flat on floor, knees at 90 degree angle, thighs parallel to floor

   2. desk height: elbows at 90 degree angle, forearms parallel to floor, wrists in line with forearms

   3. monitor/screen: eye level

   4. taking regular breaks every 30 minutes to get up and move around

5. Careful movement/lifting - ensure that you are using proper squat technique to lift, taking caution with heavy items and avoiding too much weight

If you have any questions or concerns, we are here to help. Schedule an appointment with a physical therapist today who can guide you through next steps, proper form, and core engagement.