Back Pain Management and Prevention

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.

two older people doing yoga

Stretches & Exercises

It’s important to regularly stretch and exercise for proper back care. 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. Find ways to move more throughout the day, with a focus on core-strengthening exercises. Explore our resources below and choose one to get started.

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Exercise

Movement increase blood flow and nutrients to the soft tissue your in back, improving the healing process and reduce stiffness. Learn more about ways to incorporate exercise in your life.

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Assessment

Computer Ergonomics

Suggestions on how to create a comfortable workstation to help reduce muscle fatigue 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

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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Stretching

Experiencing pain? 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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Handout

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.

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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 Management

Weight management is directly related to back pain. 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.

Smart snacks

Gatorcare members only

Nutrition Counseling

Looking for a different method to reduce back pain and weight? Meet with our on-staff registered dietitian to meet your weight goals.

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Other 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 are a great option to explore to help your back pain.

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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.

gym

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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.

shands

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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

This service is great for acute and chronic pain. If a GatorCare member chiropractic services are a covered benefit.

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Acupuncture

Acupuncture uses fine needles into specific spots to stimulate the body to promote healing. For a more holistic treatment option try acupuncture. This service may or may not be covered under insurance plan.

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