Your Guide To Back Pain Relief
It's difficult to know where to start when it comes to taking care of your back. Whether you are recovering from an injury or are ready to start building muscle to prevent one, below are a variety of exercises, stretches, and other resources to help you on your journey to a pain-free back.
Stretches & Exercises
It’s important to regularly stretch and exercise for proper back care. Core-strengthening exercises (like crunches, bridges, and planks) help strengthen the muscles that surround your abdomen and back. Overtime, exercising your core can increase your posture and stability and alleviate back pain.
It’s recommended that adults exercise 150 minutes each week, with two days of muscle-strengthening activities. Good news is you don’t have to do it all at once! Spread your activity out in 15-minute increments, multiple times per day throughout the week. Explore our resources below.
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Exercise Resources
Movement increases blood flow and nutrients to the soft tissue in your back, improving the healing process and reduce stiffness. Learn more about ways to incorporate exercise in your life.
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Computer Ergonomics
Having a comfortable workstation can help reduce muscle fatigue, and back and shoulder pain, and increase productivity. Want to make sure your computer workstation is set up properly? Click below for in-person assessment.
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UF Health Employee Gym Discounts
UF Health employees have access to various discounted gym memberships. Learn more about discounts below.
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Stretching Resources
Stretching is a great way to reduce pain and prevent future injuries. Click below for 12 stretches to try at your desk!
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Body Mechanics
The way we move throughout our daily live influences chronic pain. Learn proper body mechanics to prevent future pain.
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UF Health Fitness and Wellness Center
The UF Health Fitness and Wellness Center offers a medical fitness program. This is a supervised fitness/wellness program that treats individuals with on-going medical conditions or have a physician referral.
Nutrition & Weight Management
Having excessive weight often contributes to back pain. It’s important to make small nutritional and weight management changes to help prevent or alleviate back pain. Explore our resources below.
Gatorcare members only
Weight Watchers (half-off membership)
One of the top risk factors for back pain is being overweight. Weight Watchers is here to help you reach your wellness goals. If you are a GatorCare member, Weight Watchers might be for you.
Gatorcare members only
No-Cost Nutrition Counseling
Making small, achievable nutrition behavior changes is often key to weight loss and management. Not sure where to start? Meet with our on-staff Registered Dietitian to discuss your nutrition and weight goals.
Additional Services
Many people find relief from back pain through other services, like chiropractic care, massage therapy, and acupuncture. Usually coupled with physical therapy, stretching, exercising, and other healthy behaviors, these services can assist with back pain management and prevention.
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UF Health Employee Gym Discounts
Exercise is a great way to lower your risk for back pain. As a UF Health employee you have access to discounted gym memberships. Learn more about discounts below.
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UF Health Fitness and Wellness Center
The UF Health Fitness and Wellness Center offers a medical fitness program. This is a supervised fitness/wellness program that treats individuals with on-going medical conditions or have a physician referral.
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Massage Therapy
Massage therapy is considered an integrative part of medicine. Massage therapy can improve blood circulation, relaxes muscles, and increase endorphin level. For a more holistic treatment option try massage therapy!
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Physical Therapy
Want a movement expert? A physical therapist can provide you with the best core and strength exercises to prevent or treat back pain.
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Chiropractic Services
Chiropractors are health care professionals that perform manual adjustments of the spine and other parts of the body. These adjustments correct and restore the body’s natural alignment which can relieve acute and chronic pain. Chiropractic services are a covered benefit for GatorCare members.
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Acupuncture
Acupuncture is the insertion of very fine needles, by a licensed practitioner, through the skin at specific points in the body to stimulate nerves or restore energy balance. Most often acupuncture is used to relieve pain and discomfort caused by chronic conditions and diseases. Acupuncture may be effective with other treatment options; discuss the possibility with your doctor first.
