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How To Get Better Sleep Without Back Pain – Back Pain Series. Part 4.

occupational therapy for back pain in Miami

Is back pain stopping you from falling asleep and staying asleep? 


This exact back pain happened to a friend of mine. She’s been doing great with getting to the gym or some kind of workout twice a week. Her goal is to get more active so that she can feel better in her body but also to get the energy out in a good way so that she can sleep better.

occupational therapy for back pain miami

I don’t know exactly what happened but she called me up and told me that she could barely get out of bed one morning because her back was hurting her so bad. What could have she done to cause such a severe pain to her back? 

The reasons for back pain 

People often think that when pain sets in, there had to be some kind of “injury” or “trauma”, but the truth is many injuries are due to everyday “wear and tear” that happen to our bodies.  


If you are someone who sits a lot either at work or because you do a certain amount of driving for an extended period of time over the span of several years, you will be surprised to find out how stiff you may have become, even without feeling any pain.

Stretching and other great tips for back pain

Yes, stretching IS great but do you know which types of stretches are actually good for you? Not all stretches are created equal and it can depend on where the pain is, when the pain occurs, and how bad it is.


Here are 6 simple tips that I shared with my friend who had back pain:

  • Stretches before going to bed are great to loosen you up and help you fall asleep more comfortably.

  • When getting up in the morning, start to move slowly and “warm-up” depending on what position you were lying in. 

  • Gentle little stretches where you do not cause yourself sharp pain that does not go away. 

  • If you are on your back, bend your knees and gently roll your pelvis forward and backward – like to get your back flat on the bed and then roll it so that there’s a gap between your back and the bed. 

  • If you have a “bad back” bending down in the morning can cause more problems later as that is the time when your back is the “weakest”. 

  • Sleeping on your stomach is the worst when you have a “bad back” – fix your back first and enjoy sleeping in whatever position you desire!

occupational therapy for back pain in Miami

When it comes to back pain, whether it is upper or lower back pain – it usually stems from the limited ways that we move. You can be too stiff in certain areas and have pain. You can be too loose and then develop injuries because of that, too.

What to do next to get rid of back pain for good

Try out my simple tips described above to prevent back pain or if you are already experiencing back pain. We have even more tips and videos on our YouTube channel for you to watch.


Would you like to learn how YOU can move better, be more active, without the risk of injury or back pain later? 


We are an occupational therapy clinic located in Doral/Miami, FL, and we are committed to helping you live a pain-free life. If you are someone who has invested in finding out how to get rid of your back pain and not be stiff every morning, then give us a call at 786-615-9879, text at 786-763-0352 or drop us an email at hoang@handsots.com Speak to our specialist right away. Be clear on what you need before any paid session! 

About the author

Hoang Tran is a certified occupational therapist, the owner of Hands-on Therapy Services and author of the book “The Hands-On Approach”. She loves helping people with back pain problems because she knows how bad and debilitating it can get. Her occupational therapy for back pain in Miami effectively brings her patients back to full functionality, without pills, injections or surgery. Call at 786-615-9879 or email at hoang@handsots.com

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

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