top of page

Being Quarantined is Hard Enough...But Being Quarantined and Dealing with Back Pain is Even Worse.

Just because you are quarantined, doesn't mean that your aches and pains are going to say, "Ok, I guess we will give you a break, see you in 3 months or more when things calm down." Unfortunately, it doesn't work that way and Covid-19 has most of us out of our normal routines, which can be hard for our bodies to adjust to. Maybe you are sitting more than normal or not able to perform your normal workout regimen. Maybe you are having to balance parenting, working from home, and trying to provide education to your children. All of these things can lead to increased physical and mental stress, which impact when and how we experience pain.

I also understand that you may be uncertain about what to do if you are dealing with back pain right now because we have all been instructed to stay at home and that we should really only be going to the doctor for emergency care. This may leave some of you feeling like you will just have to deal with your back pain until it is safe to leave your home again. However, I also understand that you don't really have time for back pain to be getting in the way of what you need to get done during your day. As I mentioned, we are all wearing many hats right now: working (away or at home) + parent + teacher + spouse + family or neighbor caregiver + whatever other roles we are all trying to take on these days. So I created a FREE report just for you! It has 9 tips on how to improve your back pain during quarantine, so you can feel better and have more energy to focus on all of the more important things in your day than worrying about your back pain.

Below, I will share a few of the tips from the FREE quarantine back pain report and how you can get access to all 9 tips.

Improve Your Sleep Habits. It is recommended that adults get 7-9 hours of sleep per night. Sleep is very important because it is during sleep that our body is able to heal and recover.

  1. Make a consistent sleep schedule: Go to bed at the same time and wake up at the same time. Try to maintain your sleep schedule on the weekends as well to avoid the Monday morning blues, also your body will thank you.

  2. Decrease screen time before bed: Cell phones, TVs, and computers emit blue light. Studies have shown that exposure to blue light 2 hours before bed decreases the number of minutes people slept per night.

Stay Hydrated. Water makes up about 60% of the body and increasing your intake is a simple change that can really make a large impact, not only on your back pain, but also your overall health. It is recommended that you drink 1/2 of your body weight in ounces per day, which for most of us is more than the traditionally recommended 8 cups or 64 ounces per day.

  1. Drink a glass of water first thing in the morning.

  2. Keep a water bottle nearby.

  3. Drink water before you snack: Sometimes when you feel hungry, it is actually because you are dehydrated.

Keep Moving. Our bodies are meant to move. Your muscles, joints, and nerves crave movement because it increases blood flow and lubricates your joints. When we are stationary or sit for extended periods of time our muscles and joints tend to become more stiff and painful.

  1. If you sit for work or are sitting more than normal, make sure that you take a break from sitting every 30-60 minutes

  2. Make sure you take a lunch break. Go for a walk during your lunch break and even consider standing to eat instead of sitting.

  3. Take a short walk in the morning or in the evening, or even better yet, do both. This can also be a great time to get the family out of house for a little bit and get everyone moving more. *Please be responsible when being active outside, practice physical distancing and if you are unable to maintain the recommended 6ft distance, please wear a mask.

Get Access to All 9 Tips to Start Improving Your Back Pain Today!

BONUS Tip!!! Perform These Stretches at Home or Your Office.

What Is the Next Step?

I understand that currently, we are all facing a lot of fear and uncertainty in our daily lives and having back pain can add to that fear and uncertainty. I hope the 9 strategies in this report help ease some of your uncertainty by providing you with the information to help you ease your back pain. However, I also know that back pain is very individualized and not every strategy works the same for each person. If you are wanting to improve your back pain faster so that you can get back to living daily life easier and not have the extra added stress of back pain, I recommend you take advantage of our FREE Virtual Discovery Session*.

In this session, you will "Discover" the cause of your back pain and the recommended recovery plan. You will have all of your questions answered about cost, insurance, and what it would be like if you chose to move forward with Physical Therapy, either virtually or in-person. For this virtual session, all you need is access to a computer, tablet, or smart phone with an internet connection. There is NO need to have a referral from a doctor or insurance authorization prior to this session. It is completely risk free and in the end, if you like what we have to offer, there will be an opportunity for you to work with us. If you have more questions about this virtual session or would like to book your Discovery Session, call or text 515-985-9038 or email

*No treatment is performed during this session, but you will be one step closer to solving your back pain and getting back to feeling like yourself, so you have more energy to focus on the important things in life right now.

19 views0 comments

Recent Posts

See All


bottom of page