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1.Beware of physical therapy offices that provide only a passive type of therapy such as using only hot/cold pack, massage, electrical stimulation and ultrasound. These treatments may feel good for a very short period afterwards, but they are not a cure to your problem.
2.Beware of physical therapist who do not teach you something new for your problem during each appointment, whether it be a new exercise or self-help tip.
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. Its important to keep your body’s circulation working well. This helps to increase healing. If pain arises take breaks as needed.
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 between the knees or on your back with pillows under your knees.