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Self Help Tips



Take Frequent Breaks

Change positions regularly to give your muscles the rest needed to support you better when you return. If you're sitting, stand up. If you're bending over, stand and arch backward. A 60 second break every 20 minutes is ideal.

Walk 30-minutes briskly on a flat surface
It's important to keep your body's circulation working well. This helps to increase healing. If pain arises take breaks as needed.

Apply ice
Should your pain become severe, apply ice to the area for 20 minutes. Do not put directly on the skin.


Do not sit longer than 15 consecutive minutes.


Use foot ease, curb, etc. for one leg during prolonged standing to lower pressure on your back.


Sleep on your side with pillows below the knees or on back with pillows under your knees.





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