5 Tips for Managing Back pain From a Physical Therapist 

March 2025

Back pain is a common concern, affecting ~80% of Americans at some point, and one of the top reasons patients seek help from a physical therapist.  Physical therapy is a great conservative option that should be considered a first line treatment in managing pain.

Here are some tips if you are experiencing pain in the back:

TIP 1:  MOVE MORE.  Motion is lotion for the joints and when we are sedentary, things tend to become more stiff and this can result in pain.  If you have a job that requires prolonged periods of being sedentary, try setting a timer to get up and move/change position every 30 minutes throughout the work day.

TIP 2:  Practice deep breathing exercises.  Breathing exercises have been shown to help modulate pain.  360 degree breathing, box breathing and four-square breathing are all great options to explore.  Good breathing mechanics can help relax the nervous system and therefore has lots of positive affects on the body and mind.

TIP 3:  Evaluate your posture.  Rounded shoulders, a forward head and slumped posture can contribute to back pain.  Seeing a physical therapist who can evaluate your posture and offer some corrective recommendations can be a helpful, long-term strategy for controlling pain.  

TIP 4:  Work to improve your sleep habits.  Our bodies do quite a bit of healing while we sleep.  Try limiting the use of technology before bed and work to establish a good night time routine.  Something warm to drink, essential oils, creating a dark environment, cool temperature and consistent bed time can all be helpful to promote a better nights sleep.

TIP 5: Daily exercise for at least 30 minutes a day can help promote blood flow which in turn can optimize healing and pain relief.  Exercise can also help with improving overall strength and stability; two important factors for a healthy spine.  Of course if someone is already in pain, seeking the guidance of a physical therapist or physician to determine the best form of exercise initially is recommended. 

Another fun fact is that sometimes, the pelvic floor is to blame for back pain.  Muscle tension, weakness or trauma to these muscles can affect surrounding structures, ultimately affecting the back.  

If you deal with pain, consider seeking the guidance of a licensed physical therapist who can evaluate you and help guide your recovery.