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24007 Edmonds Way, Edmonds, WA, 98026

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You are here: Home » Physical Therapy » Low Back Pain Self Help Tips

Low Back Pain Self Help Tips

March 31, 2017 By Lilly Bojic

My name is Dr. Lilly Bojic and I am licensed Physical Therapist in state of Washington. I help people suffering from back pain regain their ability to bend, lift, sit and sleep so they can get back to doing the activities that they love. I have a passion for treating low back pain since it has affected my family and I in the past and I know how it feels to suffer with the pain. Today I will share a general list of DO’S and DONT’S for low back pain for those who suffering to find more comfort and ease in their life. 

I hope you find instructions helpful and that they help relieve your symptoms. If your pain persists and you don’t find any relief, give us a call at 425-224-2476 or just walk in at 24007 Edmonds Way, Edmonds, WA 98026. We will take a look and give you more specific instructions on how to make it better.

Self Help Tips for Low Back Pain

DO:

  • Activities that decrease or centralize your symptoms
  • Sleep with good posture on a good mattress
  • Take frequent breaks to stretch and walk
  • Keep your spine straight and neutral
  • Use abdominal brace with heavy activities
  • Use lumbar roll for sitting
  • Take one step at the time when climbing stairs. (Step up with your best leg and then bring your other leg up.)
  • Lift with your legs while holding weight close
  • Try heat, ice or topical pain reliever
  • Do Physical Therapy exercises to strengthen your core, mobilize your joints and stretch tight muscles.

DON’T

  • Sit for prolonged periods of time
  • Bend down to pick up objects with straight legs
  • Slump sit, heavy lift, twist and lift
  • Curve your back with overhead reaching
  • Sit in soft chairs and sleep on an unsupportive bed/mattress
  • Stand on one leg; when dressing, sit down to pull your clothing over your feet and then stand up to pull them up.
  • Lift heavy weights with trunk twisted
  • Get out of the bed with sit-up motion or by twisting
  • Smoke, it slows down your healing
  • Activities that make your symptoms worse or cause pain to travel down the leg

Filed Under: Lower Back Pain, Physical Therapy Tagged With: #tips for back pain, low back pain

Community Doctor of the Month!

This Month, Lilly PT has Chosen:

Dr. Ella Bostanjian is an experienced family physician with over 15 years of experience. She is dedicated to providing quality medical care by getting to know her patients. She established her medical practice with her patients in mind – providing the same care as any physician or their family members would expect to be given, and helping them make highly informed decisions about their health and wellness.

Education:      Yerevan State Medical Institute, Armenia

Residency:      Brooklyn Medical Center, New York

Languages:     Armenian, Russian

Interests:         Outdoor activities, reading, playing piano

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