Revolutionizing Spine Care…Changing Lives

5 Tips from Physical Therapy

Jason Brewton, Director of Physical Therapy at Texas Back Institute, shares 5 tips for protecting your back!

1)  The 20:20 rule: For every 20 minutes you sit, get up and move around for 20 seconds.

 2)  Flex the hips and knees, not the lower back, when doing functional activities like brushing your teeth, sweeping, vacuuming, or washing dishes.

3)  Lift with your legs, not your back. Squat or kneel when picking up low items off of the ground. Avoid using your back like a crane.

4)  Avoid slouching when sitting. Use lower back supports or a rolled towel to support the lumbar spine (even when on the couch).

If you look like this when you are sitting, you could be doing more harm to your back than good!

5)  If sedentary, walking daily may make a difference in your back health. Park a little further away at the mall or walk over to your co-worker’s office rather than calling them on the phone.

Making little changes in your daily activities can help you maintain a healthy back.

Tell us what you do to protect your back!

***If your back pain lasts longer than 1-2 weeks you should see a Texas Back Institute physician to determine if you are a candidate for physical therapy to address deficits in flexibility, soft tissue dysfunction, the range of motion, posture and trunk and core strength.****

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