Patient Resources
Self Help Tips To Revive Your Health
Simple, practical tips to help you live pain-free and support your body between physical therapy sessions.
Simple tweaks throughout the day go a long way towards a healthier, happier body. Here are practical tips to incorporate into your daily life and support your recovery.
General Self Help Tips
Take frequent breaks
Change positions regularly to give your muscles the rest they need. A 60-second break every 20 minutes is ideal — stand up, arch back, and walk briefly to keep circulation working.
Apply ice for severe pain
Should your pain become severe, apply ice to the area for 10 minutes. Do not put ice directly on the skin.
Limit sitting to 15 minutes
Do not sit longer than 15 consecutive minutes without taking a brief movement break.
Use foot support when standing
Use a foot rest, curb, or step to rest one leg during prolonged standing to reduce pressure on your lower back.
Sleep with proper support
Sleep on your side with pillows between your knees, or on your back with pillows under your knees for spinal alignment.
Move little and often
You may not feel the effects of activity until later in the day or after going to bed — pace yourself throughout the day.
Avoid heavy lifting
If suffering from low back pain, avoid heavy lifting or pushing until cleared by your physical therapist.
Dress carefully
Sit down when putting on pants and socks. Do not attempt to put legs in pants while standing — this risks your balance.
Climb stairs one step at a time
If suffering from knee pain, step up with your stronger leg first, then bring the other leg to meet it. Repeat with each step.
Women & Pregnancy
Perform pelvic floor exercises regularly
Get on your hands and knees, level your back, breathe in, then as you breathe out perform a pelvic floor contraction while pulling your belly button in. Hold 5–10 seconds without holding your breath. Relax slowly.
Use a pillow between your legs when sleeping
Body pillows are a great investment for supporting alignment during pregnancy.
Support your bump when sleeping
Use a pillow under your pregnancy tummy when lying on your side to reduce strain on your hips and back.
Keep legs parallel when moving in bed
Keep your legs and hips as symmetrical as possible when turning or adjusting position in bed.
Ask for help when rolling over
Some women find it helpful to have their partner stabilize their hips and hold them together when rolling over in bed.
These tips are intended for general informational purposes only and do not substitute professional medical advice. Please consult your physical therapist for guidance specific to your condition.
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