Health Blog

5 Ways to Relieve Neck and Back Pain

back-pain

Back and neck pain can stop you in your tracks, affecting your work and interfering with your recreational activities. It takes the fun right out of your day.

 

How to Reduce Neck and Back Pain

 

Your pain might be from a previous injury, arthritis, bad posture or another cause. However, there are things that you can do to lessen the pain or, in some cases, eliminate it completely. Here are five things that will improve your physical comfort.

 

  1. Avoid Injury – This one is obvious, but it is a common cause of neck and back pain. Often people get in a hurry and fail to follow the common-sense rules to protect themselves from injury. If you don’t know how to lift properly, for example, you run the risk of straining your back and neck. Our experts are trained to show you how you can do your work without compromising your health.
  2. Improve Your Posture – Growing up, most kids have heard the words “stand up straight” more than once. It’s not just cosmetic. Correct posture can help position your body so it functions better throughout the day. Rather than stiffly throwing your shoulders back to achieve this, our team will show you how to align naturally for best results. For example, one practice would be to imagine a string at the top of your head pulling you gently upward, towards the sky. If you have a desk job, be sure to take a break every half hour and stand. Stretch those muscles or take a short walk throughout the day. Incorporate variety into your work posture by using a standing desk or changing positions.
  3. Rest and Exercise – Non-stop work can wear you down. It’s crucial to get adequate sleep every night to let your mind and body recover and rejuvenate so you’re ready for the next day. If you don’t get enough sleep it can affect your pain tolerance, making a bad situation worse. Sleep deprivation sets you up for increased stress and weakens your immune system. Daily exercise, such as walking for 30 minutes, will improve your strength, heart health and flexibility.
  4. Eat Healthy – What you consume fuels your day and if you are eating fried or processed foods, you are increasing inflammation in your body. This causes pain and dehydration, but the cure is not complicated. Make sure you eat fruits, vegetables and lean protein every day and drink plenty of water. Don’t wait until you’re thirsty to drink that water, keep a glass with you as you work and take a bottle of water with you when you are active. Being hydrated eases many symptoms and helps your body function efficiently.
  5. Get Professional Input – While these tips are good general advice, everyone is unique. It is wise to consult with a professional who knows how to spot problem areas and can give you personal solutions for your specific issues. The goal is to restore your health, improve your movement, strengthen your muscles and give you the guidelines to maintain a higher level of pain-free function. Our physical therapists are educated medical experts who can provide the knowledge and advice you need to achieve your goals.

What to Expect From Us

 

Our physical therapists will meet with you, do a thorough analysis of your posture, movement and strength, discuss your routine and determine what is causing your pain. Then, using their knowledge of muscles and skeletal systems, they’ll determine the correct treatment plan to achieve the fastest results.  

 

By seeing our physical therapists at least once a year many painful outcomes can be avoided before they begin, due to our individualized assessments, recommendations and proper therapy.

 

Why live with pain for one more minute? Call and make an appointment today and get started eliminating your pain and improving your well-being.

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Our Reviews
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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