Unless your pain is very severe, keep moving. You may continue daily activities such as showering and washing dishes, however, pace your activities. The presence of back pain doesn't necessarily mean you are harming yourself by moving. Brief periods of slow walking will generally reduce stiffness and soreness. Walking should probably be limited to 20 minutes or less initially. Apply ice for comfort, as needed. Check with your physician or therapist for further help.

Repetitive or stressful bending, lifting, twisting, or extended sitting could potentially aggravate your condition. These activities should be avoided in the early phase of your flare of back pain. We encourage safe activity and to keep moving. Safe activities are generally those that do not require bending, twisting, or quick, jerky movements. Rhythmic whole body exercises, such as walking and swimming, usually are not harmful and may actually speed your recovery. Prompt return to controlled activity usually is not harmful.

We recommend regular ice applications to cool body tissues, minimizing swelling and pain. Ice application is most effective if applied several times throughout the day. Heat has the opposite effect and tends to feel good initially but the therapeutic benefit appears limited.

We at SpineCare believe the most important aspect of your recovery will be exercise. An exercise program should be designed for your individual needs. Regular participation in your exercise program will speed your recovery and improve your health. There is no treatment that can take the place of exercise. Research suggests that regular exercise may prevent back injuries from reoccurring.

1. Arms resting at sides, shoulders relaxed
2. Elbows close to the body
3. If you use a keyboard, elbows should be bent at 90 degrees with wrists straight
4. Lumbar support for the low back
5. Sit upright with hips at 90 degrees
6. Feet flat on the floor or on a footrest

1. First you must be in a proper seated posture
2. Keyboard height should be at same level as hands with elbows positioned at 90 degrees
3. Wrists should be in a straight line
4. Fingers resting on the home row