How to Ease Back Pain at Home, Fast
Learn simple exercise, lifestyle, and posture changes that will help relieve your back pain ASAP. Plus, try 3 easy at-home assessments that can uncover why you're having back pain in the first place.
Featuring Stephen Horney, Physical Therapist
Format
This email course features lessons and at-home exercises from a physical therapist. Plus, it's completely mobile-friendly.
Duration
7 days, with one lesson per day delivered to your inbox.
Time
Each lesson takes around 10 minutes to read.
What you will learn
- Easy hacks to make your work space more ergonomic
- Exercises to improve your posture and strengthen your core
- Simple assessments for uncovering the cause of your back pain
- Techniques to combat inflammation resulting from your diet
- 10 effective ways to protect your back while sleeping
- 3 exercises to help ease your back pain long-term
Why should you take this course?
- Improve your life without having to overhaul it. Learn simple ways to modify your posture, diet, and sleep to reduce inflammation and reduce your pain sensitivity.
- Start doing exercises that target the root causes of back pain. Learn physical therapy exercises that will improve your range of motion, strengthen your core, and increase your flexibility.
- Reduce your back pain with help from a professional. Learn three back-friendly exercises that can reduce back pain for good, and decide which ones work best for you!
Course Overview
7 Lessons
Understanding Ergonomics
Learn how your sitting and standing posture affects back pain, and get simple, actionable tips for making your workday friendlier to your back.
Wall Angel
See whether a stiff middle back may be at the root of your back pain, plus learn a great exercise for loosening up shoulders and improving your posture.
Getting Rid of Inflammation
Understand how your food impacts your back pain, and learn how to test what particular foods might be irritating you.
Shin Box + Internal and External Hip Rotations
See whether inflexible hips might be to blame for your back pain, and learn an excellent exercise for increasing that flexibility.
Safeguarding Your Sleep
Implement nighttime routine and sleep position changes that will make for a better night's sleep.
Rotating Plank
Try a rotating plank to test whether an underdeveloped core may be exacerbating your back pain.
Exercising for Back Pain
Learn three different exercise strategies that can help you reduce back pain and try new stretches that will make you feel better.
Meet the Expert
Steve Horney PT, MPT, MTC, CSCS
Licensed Physical Therapist
Steve Horney is a Licensed Physical Therapist and the Owner of Integrated Health Sciences, a New York City-based company that provides continuing education, health care products, and manual and movement physical therapy. Steve has over 15 years of academic and professional physical therapy training and specializes in the assessment and treatment of athletes with the goal of helping them become pain-free and less susceptible to injury. Steve is also a certified strength and conditioning specialist (CSCS) from the National Strength and Conditioning Association (NSCA). He received a BS in Health Science from Quinnipiac University in 2004 and a Masters of Physical Therapy (MPT) from Quinnipiac University in 2006. He then completed his Manual Therapy Certification (MTC) from the University of St. Augustine in 2014.
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Frequently Asked Questions
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All wikiHow content has been carefully vetted, researched and well-written to teach anyone how to do anything. Our courses go significantly more in-depth on a topic to help you develop a skill that will improve your life.
How will I receive this course?
Once you have completed the enrollment process, you will receive a confirmation email that your course path has begun. You will then receive a lesson to your inbox each day for the next 7 days. Make sure that the email address you provide during enrollment is the email you would like to have the course materials sent to! To make sure you don't miss them, add learn@courses.wikihow.com to your contact list.
How much experience do I need for this course?
This course has been designed to be helpful for everyone, regardless of age or fitness. Our goal is to make quality physical therapy more accessible to everyone.
What is wikiHow's refund policy?
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What are others saying?
Samuel
Sitting at my desk all day, not exercising enough, getting older... it all feels like it's adding up and just causing me so much pain. This course covered a whole lot of ways to help stop the pain — and I'm really appreciative for it.
Carl
I thought the exercises were especially helpful, and I appreciated being able to hear a physical therapist's take on the possible causes for back pain. Thanks!
Lily
I am very young and I'm having back problems! My dad says I lie down too much and my mom says I'm growing, but I'm super tall and am probably done growing. This helped because I don't know what to do and it has been hurting. Thanks!
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