Empower PT Pilates

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Ease your back pain

4 simple tips from a PT

Can you believe it’s already April?? Time hasn’t felt quite the same recently. Is that just me?

Spring is in full force, which means everyone has gotten back outside to enjoy the beautiful Colorado weather. But with your return to running, biking, hiking, or gardening… especially after months of staying indoors on the couch…. you might be noticing a few new (or returning) aches and pains. 

The past week I’ve talked to so many people calling to say their back has “flared up” again or they just can’t enjoy their favorite outdoor activities like they used to without popping pain killers. 

Because so maybe people are suffering from debilitating back pain right now – maybe that’s you, or maybe you have a friend you can share this with – I wrote you this blog with some simple tips to help ease those aches and pains. 

Back pain is something you never think will happen to YOU… until it does!

You’re going about your day without concern.  Then suddenly… you feel a twinge in your back and you know immediately that something is not right.

Initially, you might brush off back pain as temporary or attribute it to a bad night’s sleep or minor strain. However, when it strikes unexpectedly, the prolonged suffering can be baffling and debilitating.

What do you do when back pain suddenly stops you in your tracks? 

Most people do one of two things:
1.  Nothing… and hope the pain “goes away” by the next morning.
2.  Resort to pain pills every few hours for days!

Neither of these are good options nor do they address the root cause of the pain.


Here are some alternatives to pain pills and rest for finding relief. I often teach my clients these methods, offering natural solutions that don’t rely on painkillers.

  • My first tip to help ease back pain is to avoid sitting with your legs crossed. Look around, we all do it. However, this causes strain on your back as you twist and turn your hips and spine. Sit straight with both of your feet placed on the floor slightly in front of your knees.  This will help relieve pressure on the spine.


  • Another easy one to fix is your sleeping position!  Do you sleep on your stomach?  This is the worst possible position to sleep in with back pain and it will prevent you from getting better…  Avoid this position at all costs and you will sleep better and wake up with less back pain. For better sleep, consider side sleeping with a pillow between your knees and a rolled-up hand towel under your waist to minimize spinal twisting. Alternatively, if you sleep on your back, place a pillow or yoga bolster under your knees to alleviate lower back tension.


  • Your core muscles are a huge part of your spinal anatomy and are very important when it comes to managing back pain. If we don’t use our core with day to day activities and protect our back, we’re likely to experience more aches and pains further on down the road. Pilates can be a great tool for learning how to correctly engage and strengthen your deep core muscles.


  • Get Physical Therapy. There is no faster and more effective way to end back pain than to see a physical therapist. Getting hands-on treatment from a specialist will help to ease the pain, decrease achy muscles, loosen stiff joints, and get you stronger so you can get back to doing the things you love! If you combined all of these “tips” in this Special Report with a trip to a “hands-on” private physical therapist you will be well on your way to living pain free.


In the same way that you brush your teeth twice a day to look after them, you need to look after your back. Try incorporating these simple daily routines to help ease and live with less back pain.

I can’t promise you that ALL these things will work for you, but I do know these tips have been proven to help my patients (and myself) to reduce the risk of back pain!  If someone you know is suffering from back pain, please pass this information on to them as these tips will help!

For More Tips Download Our Free Back Pain Report!