Dr. Sean T. Lordan DPT

Back pain is one of the most common reasons people visit a doctor or miss work, and it’s a leading cause of disability worldwide. If you’re one of the millions of Americans who experience back pain, you may be looking for relief.

A physical therapist regularly helps to treat back pain by developing a personalized exercise and activity program that strengthens the muscles that support your back and improves your flexibility.

Here are 5 tips to fix a sore back:

1. Stretching exercises can help improve your flexibility and range of motion, which can lead to a decrease in back pain. Here are a few stretches that I recommend my patients incorporate into their daily routine:

Child’s Pose

This stretch is helpful for lengthening the spine and relieving tension in the lower back and hips.

To do this stretch:

• Start on all fours with your knees directly beneath your hips and your hands placed flat on the ground in front of you.

• As you exhale, slowly lower your buttocks towards your heels and rest your forehead on the ground.

• Allow your arms to relax by your sides, with your palms facing up.

• Hold this stretch for 30 seconds to 1 minute.

Prone Press Up

This exercise helps to strengthen the muscles in the back and shoulders while also stretching the chest.

To do this exercise:

• Lie on your stomach with your legs extended behind you and your arms by your sides, palms facing down.

• As you inhale, slowly press up onto your hands, straightening your arms and lifting your head and chest off the ground.

• Hold this position for 2 to 3 seconds before slowly lowering back down to the starting position.

• Repeat this exercise 10 to 12 times.

Piriformis Stretch

This stretch helps to loosen the piriformis muscle, which is located in the buttocks. When this muscle becomes tight, it can irritate the sciatic nerve and cause pain in the lower back and legs.

To do this stretch:

• Lie on your back with both knees bent and your feet flat on the ground.

• Cross your right ankle over your left knee and grab your left thigh with your right hand.

• Gently pull your left leg towards your chest until you feel a stretch in the buttocks.

• Hold this stretch for 30 seconds to 1 minute before repeating on the other side.

2. Drink plenty of water. 

Staying hydrated is important for your overall health, and it can also help to reduce back pain. When you’re properly hydrated, the discs in your spine are better able to absorb shock and prevent injury. Aim to drink 8 to 10 glasses of water each day. Fun fact: you are taller in the morning than at night! This is due to the fact that your spinal discs absorb water as you sleep.

3. Exercise 3-4 days per week.  

Regular exercise is important for maintaining a healthy weight, improving your flexibility and range of motion, and strengthening the muscles that support your back. I recommend patients exercise 3-4 days per week for 30-60 minutes at a time. If you are new to exercise, please consult your PCP prior to starting a program on your own. I recommend beginning with a trainer at the gym, or your local physical therapist.

4. Get plenty of sleep.  

Most people need 7-8 hours of sleep each night. If you’re not getting enough sleep, your body isn’t able to properly heal and repair itself. This can lead to increased pain and inflammation. Aim to get a good night’s sleep every night and you will feel well on your way to better movement. One trick is to go to sleep preparing to sleep for 9 hours. Because you are awake and could be disturbed at night more than you may think, you should account for about an hour of “awake” time each night.

5. If you’re struggling with back pain, talk to a physical therapist. 

A physical therapist can help you identify the underlying cause of your pain and develop a treatment plan to address it. They can also teach you exercises and stretches that can help relieve pain and improve your overall function. 

Thank you for checking out this month’s edition of “Tips From Your Neighborhood Physical Therapist”. As always, if you have any questions for me personally, I can be reached at 508-861-1010 or [email protected].

Dr. Sean T. Lordan is a doctor of physical therapy and the author of “11 Winning Secrets To Stop Aging In Its Tracks.” He is the owner of Concierge Physical Therapy with locations in Sutton and Shrewsbury.