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3 Things That Can Hurt Your Back That You Might Do Every Day

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Quick tip #1 – Strenuous housework

Cleaning high windows or tub corners can be murder on your back. “Bending, reaching, and twisting all at once is the worst thing you can do,” says Ann Brinkley, DC, a holistic chiropractor in San Francisco; it can actually herniate a disk.

Cheap fix: Think of chores as a sport. “Spend a few minutes warming up beforehand to protect against injury,” suggests Gerald Silverman, DC, a chiropractor in New York City. Then, use proper form. To lift heavy objects, bend at the knees rather than at the waist. Push furniture with your entire body; don’t pull with just your back and arms. And when vacuuming, step forward and back instead of using your upper body to move the machine.

Money well spent: Gadgets that take the strain off. Work in a more relaxed position with extra long handles, telescoping arms, or handle extenders for mops, window squeegees, and the like, available at home improvement stores. Pick up some furniture sliders (small padded disks that slip under large pieces) when the urge to reposition the sofa strikes; they make moving large objects a breeze. Hiring a cleaning person—even once a month—can also cut down on back strain.

Quick Tip #2 -The wrong pillows

A pillow (or stack of pillows) that’s too high or too flat leaves your neck at an awkward angle.

Cheap fix: Strategic pillow placement. The aim is to keep your ear, shoulder, and hip in a straight line, no matter what position you’re in. If you’re a back sleeper, tuck an extra pillow under your knees and a smaller one under your lower back. Side sleepers, wedge a flat pillow between your knees; stomach snoozers, under your hips. And when you read in bed, sit up straight with pillows behind your back, under your knees, and on your lap to bring your book closer to your face and prevent neck strain.

Money well spent: A custom sleep aid. If a few weeks of pillow shuffling doesn’t help, consider a cervical pillow ($20 and up; medical supply stores) or one made of memory foam; both are specially contoured to support the neck. Throwing an arm and a leg over an extra long body pillow ($30 and up; bedding stores) can also help keep the spine in line.


Quick Tip #3- Couch with no support

Soft, fluffy furniture may seem relaxing, but sofas and chairs without back support encourage slouching. And many studies show this can triple the pressure on the disks in your spine.

Cheap fix: Use props. Tuck a throw pillow, lumbar roll, or even a rolled-up towel behind the small of your back to help you sit up straight. Rest feet on a small footstool, and keep your chin up, rather than tucked against your chest, while you lounge.

Money well spent: Back-friendly furniture. Look for models that encourage good posture: feet on the floor, thighs parallel to the ground, head centered over shoulders, and back supported. Shopping for a recliner? Make sure its back is snug against your lower spine and cradles your shoulders and neck.

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

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

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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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