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Back pain is an all-too-common phenomenon, but it does not always have to be quite such a serious disruption to your day. Many individuals don’t realize that there are a lot of simple, yet effective ways to address back pain, whether you’re feeling soreness in your lower back, the middle section, or your upper back.

Take a look at these useful tips, and reach out to us if you are worried you might be dealing with a more serious back issue that requires attention.

Addressing Lower Back Issues

1. Stay Strong and Active

While it might seem a little counterintuitive, one of the best ways to keep your back feeling healthy and pain-free is to make sure you keep it active. Staying still for too long throughout the day gives your muscles the chance to tighten up, so making sure to get up, stretch your back, and move around throughout the day is a great way to stay loose and limber. Exercising on the regular and keeping your muscles strong is another good way to avoid back fatigue.

2. Maintain Good Posture

Believe it or not, your grandparents weren’t just nagging when they kept telling you to stop slouching. Making sure to maintain good posture is a great way to keep your back aligned properly and avoid muscle strain.

3. Watch Your Weight

By maintaining healthy body weight, you can avoid putting undue stress on your back muscles, keeping the rest of your body healthy and spry in the process. It’s as simple as reducing the mechanical stress that all that extra weight puts on your spine and back muscles.

4. Stop Smoking

Smokers have been shown to be up to four times more likely to deal with spinal problems like disk disease and other issues that can lead to life-interrupting back problems.

5. Try OTC Medications

Many of the back problems that plague us on a regular basis are due to inflammation and muscle stiffness. NSAIDs are medications that significantly reduce inflammation, which can help reduce swelling and sensitivity.

Dealing with Upper and Middle Back Problems

6. Get a Massage

Believe it or not, a good massage can be much more than just a relaxing treat. Keeping your body loose and limber with manual massage is a great way to avoid chronic back issues in the upper and middle regions of the back.

7. Use Ice and Heat

If you’re feeling the nagging presence of a sore upper back, alternating between ice and heat can help to significantly reduce the presence of inflammation and swelling. Ice, on its own, is typically best for inflammation, while heat can relieve stiffness.

8. Practice Stress Reduction

Your back is more susceptible to the ravages of stress than many of us realize, and upper back issues are commonly associated with high-stress levels. Keeping yourself relaxed and stress-free is a great way to avoid having those upper back muscles lock up.

9. Take a Break!

Your body is never meant to do the same thing for an extended period of time. If you’re finding that your job has you sitting in one place, or performing a repetitive motion for extended periods of time, be sure to take regular breaks.

10. Call the Experts at Long Island Spine Specialists

If your back issues simply won’t go away, our team is here to help! We’ll help you isolate the root cause of your back issues, and chart a course to lasting relief. Call Long Island Spine Specialists and set up your consultation today!

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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Contact Us

Thank you very much for contacting Long Island Spine Specialists, P.C.

To best serve your individual needs, please choose from the following options:

New Patient Existing Patient Refer a Patient

To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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