Self Help TipsSMPT Physical Therapy in Brooklyn, NY
Self Help Tips
  • Take Frequent Breaks: Change positions regularly to give your muscles the rest needed to support you better when you return. If you’re sitting, stand up. If you’re bending over, stand and arch backward. A 60 second break every 20 minutes is ideal. Walk 30-minutes briskly on a flat surface. It’s important to keep your body’s circulation working well. This helps to increase healing. If pain arises take breaks as needed.
  • Apply ice: Should your pain become severe, apply ice to the area for 20 minutes. Do not put directly on the skin.
  • Do not sit longer than 15 consecutive minutes.
  • Use foot ease, curb, etc. for one leg during prolonged standing to lower pressure on your back.
  • Sleep on your side with pillows below the knees or on back with pillows under your knees.
  • Move little and often. You may not feel the effects of what you are doing until later in the day or after you have gone to bed.
  • Avoid heavy lifting or pushing (supermarket trolleys can be particularly painful).
  • When dressing, sit down to put on clothing such as your knickers or trousers. Pull the clothing over your feet and then stand up to pull them up. Don’t try to put your legs into trousers, skirts or knickers whilst standing up.
  • When climbing stairs, go up them one step at a time. Step up onto one step with your best leg and then bring your other leg to meet it. Repeat with each step.
  • Avoid swimming breaststroke if you can and take care with other strokes. Swimming can often feel like it is helping whilst you are in the water but cause an increase in pain when you get out.
  • Cut down on stimulants e.g. nicotine and caffeine as they aggravate pain.

 

 

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