Do’s and Don’ts If You Have Back Pain

Back pain is one of the most common pain conditions in the United States. It can be caused by an injury, illness, or overuse. Even if you are not struggling with back pain on a day-to-day basis, there are plenty of ways you can put your back at risk. Ensuring you protect your back is so important because it plays a major role in all functions of the body. If you are suffering from back pain, you should remember the do’s and don’ts to prevent a further injury.

The Do’s of Preventing Back Pain 


  • Go in the water

Going in water decreases the stress on your spine because of the buoyancy provided by the water. By doing a water workout, you will have more range of motion and less pain in the back.

  • Support your back

Making sure you are sleeping on a proper mattress is important if you are suffering from back pain. Waking up stiff or sore in the morning could indicate that you need a new mattress. Having a firm mattress is the best for your back, especially if you are suffering from back pain. Another way to support your back is by strengthening your core muscles. Doing a simple core exercise with a physical therapist can help strengthen the core muscles and benefit your back.

  • Stretch

Stretching can reduce tension in muscles supporting the spine. Improving your range and overall mobility can reduce or hinder back pain. It is important to ask your physical therapist beforehand to ensure you choose stretches that will not hurt your back.

Don’ts of Preventing Back Pain 


  • Sleep on your stomach

If you are suffering from back pain, sleeping on your stomach will further stress or strain your back. By sleeping on your stomach, you are stretching your spine out of neutral alignment. Unless you are advised by a doctor or physical therapist, sleeping on your back will benefit you more.

  • Jog

Running or jogging is a high-impact exercise that is not good to do if you are suffering from back pain. The repetitive impact jogging has on the spine will put stress on your spinal discs. 

  • Overdo anything

When you are suffering from back pain, identifying when things hurt or when they don’t is crucial for recovery. Talking with a physical therapist can help you to identify stretches and exercises to do while you are recovering. They can also help to identify where you are at with improvements. Making sure you are patient is an important thing to remember while recovering.

Theradynamics in the Bronx Can Help

At Theradynamics, we are here to care for and support you in recovery. If you are suffering from back pain we offer a variety of Theradynamics rehab services to help you. Our expert therapists promote, maintain, and restore function to the body by creating an individualized treatment plan. For any rehab or physical therapy needs, Theradynamics is here to help you in the Bronx area. We also have locations in Queens, New Jersey, and Manhattan. Contact us today.