Back To Life Frequently Asked Questions
We get a lot of questions ranging from how to know the difference between moderate and severe back pain to what back pain exercises work to alleviate pain right away. Below you will find some answers to our most frequently asked questions. Please contact us if you want more information or if your questions weren't answered here.
Q. Do I need special equipment to do Back to Life Videos?
A. Back pain exercises shown in Back to Life Video for low back rehabilitation and prevention are not difficult and can be done in the comfort of your home without any special equipment.
Q. If I have a lot of pain should I still try to use this video?
A. It is important that you don’t let pain stop you from trying GENTLE/LIGHT activity at first. Back to Life demonstrates modifications. If you feel like you are hurting more than helping, you probably are. However, it is normal to have some soreness and sometimes even discomfort as you get moving but this will subside usually after 24-48 hours. If you are inactive it can lead to loss of mobility, loss of flexibility, loss of strength/endurance and these all lead to more severe back pain.
Q. Do I have to stretch before all strengthening routines?
A. It is highly recommended that before you start your back pain exercises or training activities that you start with gentle stretches and then progress yourself into gentle strengthening exercises. I would recommend gentle stretches even before an evening stroll in the park, rollerblade or playing with your children. This will increase blood circulation, increase elasticity of your muscles and prevent acute and chronic type injury.
Q. Are there other back pain exercises besides stretching that are good for me?
A. Yes. Walking is typically great for low back pain. However, there are individuals that have much more difficulty standing then sitting. For this type of low back pain it is highly recommended that sitting all day is a big mistake! Instead, change positions every 15-20 minutes. This will decrease the chances of increased stiffness and decreased mobility which leads to more severe back pain.
Q. What is the best position for me to relieve lower moderate to severe back pain?
A. Typically the best position to decrease low back pain is into a flexed position lying on your back. To do this you would want to lie down on your back with your feet propped up in the air above your heart. A good example of this would be lying on the floor on your back and putting your legs up onto the couch. This should almost immediately relieve pain, if it doesn’t then try stomach or side lying with a pillow between your legs.
Q. Should I use Ice or heat to relieve my low back pain?
A. People have different responses to both heat and ice and some theories differ. My personal opinion is, if you have stiffness and/or soreness use heat. If you have PAIN and/or inflammation, use ice.
Q. How long should I ice or heat for?
A. Heating and icing should typically be performed anywhere from 10 to 20 minutes and should always be properly wrapped with a barrier of some kind. Never put ice or heat directly over the skin. Also, never fall asleep with ice/heat as this will cause you to get burned, blistered or some other form of skin damage due to prolonged exposure to abnormal temperatures for your body.
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