5 Simple Ways to Have a Strong and Pain-Free Back ????????????

Blue Bonnet

???????????? Are you ready for spring drives in the country to look at bluebonnets, but don’t’ want to because of back pain, read on….

1 – STAND UP ????‍♀️????‍♀️????‍♀️

Have you been sitting more than normal lately? Long car rides/flights or conferences seem to increase back pain because we are not designed to sit for hours. Try getting up and walking every 30 minutes to naturally get out of the seated position.

2 – BE AWARE ????????????

Everyday positions are challenging, things like making the bed or vacuuming can put a strain on the body. How about paying attention to how you move when you do these things–bend from your knees, not from your back, shift your weight back and forth to vacuum instead of your arm doing all the work

3 – HYDRATE ????????????

We feel more tired and stiff when we are dehydrated, so keep drinking water. Water will help you keep standing up and moving to go to the bathroom.

4 – WHAT’S UP WITH YOUR SHOES? ????????????

Standing in heels is very hard on posture and the low back if you know you will be spending time standing, find a good supportive shoe that has a cork footbed/some kind of shock absorption built into the dress shoe. If this is an athletic shoe, look for wear patterns on the sole, and replace every 6 months if you wear them more than 4 times a week.

5 – WHAT ABOUT STRETCHING? ????????????

If the last time you thought about stretching was 7th grade track, it might be time to look more into this topic. As we age, our connective tissue (basically, our shock absorbing system) starts to lose its elasticity, so we need to incorporate slow, gentle stretching into our daily lives.

Monarch Physical Therapy has stretching classes designed for all levels and there is still time to get started in March. For more information, please reach out to Laura at the Boerne office 830.431.0773.


Brenda Bryson, PT, MPT, LMT
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5 Simple Ways to Have a Strong and Pain-Free Back ????????????


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