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5 Tips for Relief and Recovery from Low Back Pain

Posted by Renew Physical Therapy Portland on Thursday, December 13, 2018

Renew_Physical_Therapy_Neck and Back Pain Physical Therapy Near Happy Valley-1

According to the National Institute of Neurological Disorders and Stroke (NINDS), lower back pain is the most common work-related disability. It is estimated that at least 80% of Americans will experience lower back pain in their lifetime.


Many of the issues related to back pain can be attributed to age, beginning at 30 years or older. A combination of less fluid between the vertebrae and loss of muscle tone creates greater risk for strains, disc injury, sciatica, spinal stenosis, and inflammation.

Here are some tips for lower back pain relief and recovery:


You will want to keep normal physical activities to a minimum for at least a couple of days so you can allow the swelling and inflammation to go down.


Although your doctor can prescribe pain medication, there are also hot and cold therapies that can reduce your lower back pain. Even massage can increase circulation and help with pain reduction. Pain is a natural response by your body to alert you to protect the area that is injured, but it can also prevent you from mobilizing the body parts that will encourage healing. If you can manage the pain, you are on a path towards recovery.


Extra weight puts stress on the body regardless of back injury and pain. If you can reduce your weight through a healthy diet, you will reduce the stress on your body to heal. It is not just about reducing calories. What you leave out of your diet is just as important as what you are putting into it. Reducing breads, pastas, and sweets will go a long way towards healing. Additionally, a healthy source of protein and fresh fruits and vegetables will increase soft tissue healing.


Your sleep posture may be causing pressure to your back without you knowing it. If you sleep on your side, curl up in a fetal position with a pillow between your knees. If you sleep on your back, place a pillow under your knees to relieve lower back pressure.


We recommend seeing a specialist if you are suffering from back pain. The back is a complicated structure. A specialist can often refer to a set of defined protocols for identifying the cause of your back pain.

At Renew Physical Therapy, we can help with Back Pain. We conduct a thorough subjective evaluation and biomechanical examination at the initial appointment, which is essential in establishing the root cause of the patient’s symptoms and in designing an appropriate individualized treatment program to address it. We utilize therapeutic modalities, i.e. cold/heat, ultrasound, electrical stimulation, to relieve pain and reduce inflammation. We also use specialized massage and mobilization/manipulation techniques, as well as therapeutic stretching/strengthening exercises to restore pain-free function.

If you are suffering from neck and/or back pain, Renew Physical Therapy can help. Visit our About Us page to learn more about our practice, clinic, and staff. Call us at 503.928.4914 to schedule an appointment.

Renew Your Body, Reclaim Your Life!


Categories: Back Pain, Mobility, Overuse Injury, Physical Therapist, Physical Therapy, Spinal Manipulation, Subluxation, Therapeutic Modalities, Work-Related Injuries