Back pain is the most common symptom we see at Solutions Physical Therapy & Sports Medicine. It can make things like sitting at a computer, driving, and tying your shoes difficult and painful. That’s why its so important to learn how to stop back pain when you’re sitting.
Here are 2 easy exercises you can do to resolve back pain that gets worse while sitting.
Pelvic tilt microbreaks
Microbreaks are a key concept for success when your back hurts while you sit. When you sit for awhile, your back muscles are often shutting down and increasing pressure on the spine and nerves.
The pelvic tilts give your back muscles a bit of a wake up and gives the nerves and spine and chance to “re-set” a bit. Do 20 of these for each micro break.
You can pick the time interval that works for you, doing this every 20 to 30 minutes initially. Then gradually try to increase the length of time between microbreaks.
Bridges
Bridges are a great way to improve your ability to control how your back moves as well as regain some strength and endurance in your low back muscles and glutes.
Initially try to hold at the top for 10 seconds and do 2 sets of 10 reps. As they get easier, you can increase the hold times, trying to work up to 30 sec holds for 3 sets.
This exercise can be done less frequently than the pelvic tilts. 1 to 2 times a day usually works.
None of the exercises above should make you hurt more.
If you’ve tried these and you’re still hurting, we can help you!
At Solutions Physical Therapy & Sports Medicine, we’re experts at treating back pain and will develop a plan for you to stop back pain when you’re sitting.
Call us at 703-299-3111, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if you don’t have a plan to stop back pain when you’re sitting?
- You start to hurt with everyday things like cleaning your house
- You get out of shape and are more likely to get other diseases and injuries
- You end up needing surgery and in more pain
But WITH a plan to stop back pain when you’re sitting you can:
- Drive your car on long trips confidently
- Lift and workout without pain
- Live the active life you want again!
The exercises above are a great way to get started. They don’t require a lot of time and are pretty easy to do correctly.
But if you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stop back pain when you’re sitting and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and start your path to healing.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
