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Back pain is a common problem with the potential to affect individuals of any age. While it may occur as a result of injury, it could also be the result of everyday habits that silently do harm. Here are four expert-backed tips to relieve back pain.

1. Move your muscles more often

Back pain is often blamed on our posture, especially if we spend long hours hunched over something. But Eric Robertson of the University of Southern California made an important distinction — hunching over every now and then is completely fine. The problem is not the position itself but the fact that we stay there for too long.

“Imagine if you woke up one day and you never turned your head. Well, at the end of the day you wouldn’t be very good at turning your head left or right. It would feel stiff and uncomfortable,” he explained.

Try to keep changing your position, taking your joints and muscles through a range of motions. Consider simple exercises throughout the day if you work a desk job. Something like a back bound hand stretch can make a difference, even if you spend most of it seated in one place.

2. Change sleeping position… or your mattress

Experts noted sleeping on your side can help by “mechanically opening up a crowded oropharynx,” and putting the spine in an ideal position to relieve back pain. Those who are prone to back pain were advised to avoid sleeping on their front or in a fetal position.

In some cases, it may even boil down to the type of mattress you use. Since soft and firm mattresses seem to have varying effects on individuals, some amount of trial and error may be required to find your perfect fit.

3. Find a more suitable bag

Tote bags look pretty fantastic. But if you carry around a lot of things on a daily basis, you may want to switch yours out for a backpack. With two straps, you can reduce the burden of weight by placing them on both shoulders instead of one.

Wearing bags improperly can lead to back pain, shoulder pain, and even headaches according to Natalie Lovitz, clinical director of professional physical therapy in New York City.

“Wearing a bag on one side can cause or reinforce muscle imbalances in the shoulders and spine,” she said. “Those imbalances can also occur all the way down the chain, and can cause other issues, such as changes in gait — the way your body normally walks.”

4. Use a heating pad or an ice pack

If you are wondering which one you should use, the general rule is to look at the type of pain. If your back pain is the result of a new injury, Dr. Rami Said of Columbia University recommends ice to help with inflammation and swelling.

If what you are experiencing is more along the lines of stiffness, opt for a heating pad. “Heat will bring more blood flow to the area, reduce stiffness and discomfort, possibly reducing the pain and aching, so you feel as if you can move a little easier,” he explained.

SOURCE: https://www.medicaldaily.com/4-ways-relieve-back-pain-428463

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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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