How are your back and neck feeling? If it's a little stiff or sore, you're not alone.

Back and neck pain one of the most common complaints we hear from our patients.

You already know that dealing with this kind of discomfort interferes with your everyday activities. Nagging pain frustrates the best of us. We find ourselves unable to do the things we love; wishing there was something we could do to make it go away.

We recommend the following changes in your lifestyle if you find yourself suffering from acute or chronic back or neck pain.

1. Do Something Active Every Day

Exercise is one of the most critical components of maintaining your overall health. A lack of movement in everyday life leads to more pain in our joints and muscles.

Pain is often your muscles telling you that something is wrong.

There is significantly less back and neck pain in individuals who are regularly active than in people who live a more sedentary lifestyle. Be sure to talk to your physical therapist or doctor first if you're just starting out.

You want to find out if there are any limitations on what you can do during a workout.

We recommend you start slowly. Once you've developed a routine, gradually increase your workout intensity and frequency.

2. Be Aware Of Your Posture

Whether you’re standing, sitting, sleeping, or working at a desk, your posture is critical to your health.

We know that a lot of back and neck conditions are created from a continuous strain that comes from a back that is not supported as it should be. You can be careful to keep your back in a "neutral" position to avoid strain. To minimize pain in the upper back and neck while sleeping, do your best to avoid thick or multiple pillows... and try not to sleep on your stomach.

Are you working from home? Many people are these days. For advice on setting up an ergonomic workstation the right way, we recommend downloading this infographic

3. Maintain The Right Diet

All of us could do a better job watching what we eating. Watching what we put into our bodies is another key component of good health. How are your eating habits lately?

Carrying any excess weight will create additional strain on your spine. It is wise to try to eat less red meat & refined carbohydrates like sugar and white flour. You should also listen to your own advice to your kids and increase your consumption of veggies and fruits. Opt for "healthy" oils like olive or canola, and choose water instead of drinks that have high sugar and calorie content.

When you shed the pounds, you'll notice your body feels so much better.

4. Stretch A Little Every Day

Proper movement is your best defense for back and neck pain. 10-15 minutes of stretching every day can have a significant impact on how you feel and on how your body functions. Try this simple Bruegger Relief stretch that can be performed from just about anywhere. 

5. Schedule an Appointment With Us

Just like your teeth need a trip to the dentist, the same goes for your neck and back with a physical therapist. Getting checked by a physical therapist in Mount Vernon gives you the clarity and assurance that your body is moving properly. If you have back or neck pain, come and see our team for an assessment. We always take the time to define the root cause of the problem so that you can get back to a healthier and more comfortable life.

When you make these simple changes to your lifestyle, you'll notice yourself feeling younger, healthier and have a new outlook on life.

Dr. Anil Kaushal

Dr. Anil Kaushal


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