5 Do’s For Back Pain Relief From A Physical Therapist

Back Pain

Back Pain

Back pain is any physical pain or aches that occur anywhere on the back. Back pain can present itself in many different ways. It can range all the way from muscle aching to shooting or even stabbing pain.

The pain may even carry down your leg or worsen when you bend or walk. A common cause can be a muscle strain from lifting a heavy object or from an awkward fast movement that can strain your back. If you rupture a disk in your spine that occurs between the bones in your spine.

Arthritis can also be a common cause of back pain. In some people, arthritis in the spine can lead to spinal stenosis which is when the space around the spinal cord gets smaller. Osteoarthritis is another cause that is able to affect the lower back as well.

Back pain is known to affect older people starting around the age of 30 to 40 but anyone can get back pain.

If you’re experiencing back pain and looking for relief try these 5 do’s:

1. Heat or Ice?

Use ice when you’re in pain and you feel the area start to swell. The ice helps to stop the swelling and reduce the pain. You can use an ice pack or even a bag of something frozen such as peas. Don’t place it directly on the skin, use a towel or blanket in-between the ice pack and your skin. Keep it on your skin for no more than 20 minutes at a time.

Use a heating pad a few days after using ice to help the area loosen up and increase circulation. Just like the ice pack, do not place it directly on your skin and use it for no more than 20 minutes at a time.

2. Supportive Shoes

Back pain can occur from other areas of your body such as your feet, hip, or knees. Different types of shoes can be tough on your back such as wearing heels for hours. The less support the more tear and pressure on your muscles. Wearing supportive shoes can help take off that pressure on your back and fix your posture.

If you wear heels often try wearing sneakers when on the go and then wearing heels when the time comes to give your feet a rest beforehand.

3. New Mattress

Do you know how long you’ve had your mattress? Has it been over 6 years?

If your mattress is sagging a lot and it’s been a while since you’ve had it, it may be time for a new one. Back pain can also be caused by the firmness of your mattress. A physician, Carmen R. Green, MD, at the University of Michigan Back & Pain Center, says a firm mattress may not be doing you good. People with lower back pain who sleep on a medium-firm mattress do better than those with firm beds, she says.

4. Try Cupping

If you don’t know what cupping is, it’s when suction from cups allows for the separation of deeper tissues to free restrictions which allows for greater mobility of the muscles and less joint compression.

Cupping is for anyone who seems to have chronic muscle tension associated with joint stiffness that has not been relieved with a traditional massage. There is minimal pain if any when performing cupping but some bruising may occur.

Try cupping today to see if it can help you.

5. Consider Physical Therapy

Physical therapy helps to relieve any pain and aches you may be dealing with for a number of reasons. You receive hands-on care and exercises to increase your strength and mobility. Physical therapists help to maintain, restore, promote, diagnose and determine physical health.

Back Pain Relief at home Program

Our at-home low back pain program is for people who have been suffering from chronic back pain for years. You have lived with on-again-off-again back pain episodes, maybe even going to the doctors for painkillers. You’re missing out on activities and events you used to enjoy and living with back pain is now your new normal.

If you’ve gone through physical therapy before and you didn’t see a change this program provides steps on how to do the exercises, 6 videos to follow along with a booklet of all the exercises you can perform. An additional video will also be included about back pain while in the car. Once you purchase this program you have it for life, no need to make multiple payments.

This program is perfect if you’re busy and do not have time to attend physical therapy but are seeking back pain help.

Check out the lower back pain at home program!


Preferred Physical Therapy in Glendale, AZ helps people 40 and above in Glendale and Peoria stay active and independent, live free from painkillers and avoid surgery, even if they have had pain for years.

If you put in the work and want to change your life it will happen and our therapists can help. It all starts with the first phone call. This is where our front desk team learns what you’ve been going through, missing out on, and wanting to achieve with physical therapy.

Then this information is shared with all of the physical therapists so the whole team knows what’s going on with you specifically. You then come in for an initial evaluation where you do some simple tests with the therapists and talk one-on-one so they can learn more about you and your case.

They will then diagnose you with a set amount of appointments depending on how much care they think you’ll need to achieve your goals.

Your hands-on and exercise treatment is solely based on you and your needs so everyone’s treatment looks different. You may work with a different physical therapist every time you come since we want to make sure you get different opinions and treatment but a unified ending of being pain-free.

Our physical therapists discuss every patient and work together to create a plan. If this sounds like something you’d be interested in and if you’re ready for a change call 623-486-3333.

Click Here To Arrange A FREE Telephone Consultation


Nick Hunter, PT, DPT

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