Get Started

Before you start using this website, please answer the below questions in each of the three sections which will help ensure you are safe and do not need medical intervention.

 

1) If you answer yes to any of these questions, you may want to contact your physician.
Have you had:

Weight loss (unexplained)?

Previous longstanding steroid use?

Recent serious illness?

Recent significant infection?

Severe worsening pain at night that cannot be relieved by position changes?

Severe trauma?

History of cancer?

 

 

2) If you answer yes to more than 3 of the below questions, formal physical therapy may be beneficial for you.

Thinking about the last 2 weeks check your response to the following questions:

		Disagree	Agree
		0	1
1	My back pain has spread down my leg(s) at some time in the last 2 weeks	□	□
2	I have only walked short distances because of my back pain	□	□
3	In the last 2 weeks, I have dressed more slowly than usual because of back pain	□	□
4	I feel that my back pain is terrible and it’s never going to get any better	□	□
5	In general I have not enjoyed all the things I used to enjoy	□	□

 

6.  Overall, how bothersome has your back pain been in the last 2 weeks?

Not at all	Slightly	Moderately	Very much	Extremely
□	□	□	□	□
0	0	0	1	1

 

 

 

3) Do you participate in at least 150 minutes of aerobic exercise per week? If not, your back pain may benefit from initiating an aerobic exercise routine in a safe manner approved by your health care practitioner.

 

If you answered no to all the questions in section 1, less than 3 in section 2 and are now working on increasing your aerobic exercise, then you are ready to get started.

 

These pages are designed to help guide through self-treatment for your lower back. Some sections provide education materials while others encourage more active participation. Make sure to click on the links to get the most out of your experience here.

 

Below are a list of tips for you to consider as you get started:

• Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day of rest may help, but more than that will not help the pain and may make you WORSE! Experts say regular physical activity can help ease inflammation and muscle tension to make your pain better.
• Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain. 
• If you smoke, stop. Smoking decreases nutrient-containing blood flow to spinal discs, so smokers are especially vulnerable to back pain. Plus you heal slower!
• POSTURE.  If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool -- and switch feet every five to 15 minutes. When sitting, position your chair at the right height for your task. Rest your feet on a low stool. Sit or stand with your back aligned; imagine a line from your ears through your hips. Avoid slouching!
• Be careful how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don't twist your body while lifting. Push rather than pull heavy objects because it is easier on the back. Learn more in our body mechanics section.
• Dress Comfortably. Clothes that are too tight can interfere with bending and sitting and shoes like high heels can put strain on your lower back.
• Lighten your wallet. Sitting on an overstuffed wallet may cause discomfort and back pain. If you’re going to be sitting for a prolonged period -- while driving, for example, take your wallet out of your back pocket.
• Be Mindful. Being aware of how heavy objects are before you try to lift them, noticing any tension in your body as your move, and being mindful of your sitting posture are just a few ways to be mindful through your day. Your back will thank you for learning to think more carefully about how you move. You will improve your confidence and resilience, and reduce your back pain by learning to think and feel clearly about movement.Learn more techniques in our mind-body section.