5 Simple Ways to Have a Strong and Pain-Free Back πŸ’ͺπŸ’ͺπŸ’ͺ

Blue Bonnet

Blue Bonnet

🌸🌸🌸 Are you ready for spring drives in the country to look at bluebonnets, but don’t’ want to because of back pain, read on….

1 – STAND UP πŸšΆβ€β™€οΈπŸšΆβ€β™€οΈπŸšΆβ€β™€οΈ

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 πŸ™‹πŸ™‹πŸ™‹

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 things–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 🚰🚰🚰

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 Β»

Brenda Bryson, PT, MPT, LMT

I have been a physical therapist for over 20 years, and a student of John F Barnes Myofascial release for 15 years. I have had an open spirit, and a tight physical body from birth, so I not only teach clients daily about movement, but I also stretch/move daily. I am pleased to say, I have less pain and am more active at 44 than I was at 28. I love my husband, and my dogs, and outside of work I live a simple life of being outside or on the ranch. I am a 5th generation Texan, and if you are from Fredericksburg, I am probably related to you. Knowing that we are all connected in some way, helps me when I’m writing or speaking, because I just imagine I am speaking to a good friend. Thanks for reading and following along with my blog β€” can’t wait to meet you in person, so , until then β€” be a blessing!

Brenda Bryson, PT, MPT, LMT