5 Simple Ways to Have a Strong and Pain-Free Back ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช

Blue Bonnet

Blue Bonnet

๐ŸŒธ๐ŸŒธ๐ŸŒธ Are you ready for spring drives in the country to look at bluebonnets, but donโ€™tโ€™ want to because of back pain, read onโ€ฆ.

1 – STAND UP ๐Ÿšถโ€โ™€๏ธ๐Ÿšถโ€โ™€๏ธ๐Ÿšถโ€โ™€๏ธ

Have you been sitting more than normal lately? Long car rides/flights or conferences seem to increase back pain because we are not designed to sit for hours. Try getting up and walking every 30 minutes to naturally get out of the seated position.

2 – BE AWARE ๐Ÿ™‹๐Ÿ™‹๐Ÿ™‹

Everyday positions are challenging, things like making the bed or vacuuming can put a strain on the body. How about paying attention to how you move when you do these thingsโ€“bend from your knees, not from your back, shift your weight back and forth to vacuum instead of your arm doing all the work

3 – HYDRATE ๐Ÿšฐ๐Ÿšฐ๐Ÿšฐ

We feel more tired and stiff when we are dehydrated, so keep drinking water. Water will help you keep standing up and moving to go to the bathroom.


Standing in heels is very hard on posture and the low back if you know you will be spending time standing, find a good supportive shoe that has a cork footbed/some kind of shock absorption built into the dress shoe. If this is an athletic shoe, look for wear patterns on the sole, and replace every 6 months if you wear them more than 4 times a week.


If the last time you thought about stretching was 7th grade track, it might be time to look more into this topic. As we age, our connective tissue (basically, our shock absorbing system) starts to lose its elasticity, so we need to incorporate slow, gentle stretching into our daily lives.

Monarch Physical Therapy has stretching classes designed for all levels and there is still time to get started in March. For more information, please reach out to Laura at the Boerne office 830.431.0773.

Click Here For Information About Our Stretching Classes ยป

Brenda Bryson, PT, MPT, LMT