Self Help Tips

  • Take Frequent Breaks:
    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.


  • Apply ice:
    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 below the knees or on back with pillows under your knees.


“I used to feel like I was stepping on cactus due to my diabetic neuropath... but now, I am able to walk with less pain in each step. I can now bravely pursue a trip with my wife I’ve been putting off. Thank you, Fit n Free.” - F. Citro, West Covina

Read more testimonials


Recent Comments