Free Tips this Spring for Low Back Pain and Physical Therapy

Free Tips this Spring for Low Back Pain and Physical Therapy

Orthocare Physical Therapy Center Spring Low Back Pain Care PT Tips

Follow these simple and free Tips this Spring for Low Back Pain Care and Physical Therapy from your local physical therapists near Chantilly, Fairfax, Centreville, and Virginia, here at Orthocare Physical Therapy Center to help you recover from an episode of LBP.

Spring is Here. Time to start becoming more active!

However, if you are not careful, while enjoying the sun, flowers, outdoors time, and all that spring cleaning, you may put yourself at risk for Low Back Pain (LBP) among other injuries.

While LBP is not always a serious problem, it can be very painful.

Signs and Symptoms of Low Back Pain

You may feel a

  • Stiff back
  • Back Pain that radiates to the lower body
  • Reduced ability to move

What can you do in this case? If you cannot bear the pain at at all, contact your physician and seek medical assistance. However, oftentimes you can also consider PT as a way to help you recover!

Physical Therapy Tips for Low Back Pain Care

Choose Conservative Care Options like Physical Therapy

Early physical therapy (PT) is proven to be more cost effective, improve long-term outcomes, and decrease costs  spent in unnecessary imaging and treatments.

Sadly, the longer you ignore LBP, it may make problem worse. So do not wait. See a PT – who has direct access.

Keep moving within Pain Limits!

While this tip may seem initially counter-intuitive, research suggests that controlled gentle movement is often better than complete rest to help people recover from LBP episodes.

  • So – keep moving in different directions.
  • Move slowly, but keep moving! If an activity increases your pain, slow down – back down and modify it.
  • Find other activities that do not hurt as much.
  • Generally, if the activity that moves your low back causes flashing, radiating, or twinging pain e.g., lifting heavy weights with bent backs – stop.
  • On the other hand, if the activity that moves your low back results you in feeling tired but near the spine (centralized pain) like squats or lunges, then it is a good activity when done in limit

Perform Active and Dynamic Warm-Ups before activity

  • Start with slow gentle movements and increase your range.
  • Before any major physical activity, do a dynamic warm up that gives the body time to warm-up for 5-10 minutes.  
  • So for example, start with wrist circles, then do elbow circles, and then shoulder rolls, and then neck and hip circles.
  • Then start with one leg ankle circles and move up to hip rolls.

This way, you can safely allow your body to become active.

    Work your Core and Pelvic Muscles

    • Despite what you hear, only weak abs and back muscles do not cause LBP in isolation.
    • Rather, poorly coordinated core and pelvic muscle movements can increase risk for LBP and lengthen the LBP recovery time. 
    • So, before bending down or doing a lot of strength work, be aware of your core and pelvic muscles.
    • Activate your core muscles to to protect your back and then move.

    Appreciate Nature and Spring Physical Therapy

    • Finally, keep moving!
    • Get out there – be grateful for the winter – and happy to embrace the spring.
    • Remember take care of you and those around you.

    Contact Us

    If you feel that you need expert care or guidance to help you with your Low Back Pain, please contact us at 703-310-7610 or at!

    One of our experienced team members can help you get back better faster.

    What Physical Therapy Can we Do to reduce pain and help injury recovery?

    We may do some of the following treatments to help you recover based on our individualized care plan!

    Manual Therapy

    These techniques are highly specialized and include your therapist guiding with hands-on treatments. These techniques are effective to reduce pain and increase mobility.


    Your therapist will use different massage techniques ranging from gentle relaxing motions to deep friction massage to aid healing and reduce pain.

    Dry Needling

    This method helps with muscle strain and injury, pain management, flexibility, tissue restoration and faster healing.

    Home Exercises

    Your PT may provide you with a Home Exercise Plan. These home exercises may help to reduce your pain, strengthen your muscle and reduce your risk for future injuries. We have multiple home exercise equipment in the clinic that will help you do the exercises at home.

    Contact us today to learn more about how we can address your pain and Physical Therapy needs.

    Find out why when you ask Who the Best Physical therapy near me is – you will often hear that we are the best Physical Therapists in town!

    We are proud members of the American Physical Therapy Association(APTA) and the Private Practice Section of the APTA.

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