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5 Easy Tips to Relieve Lower Back Pain

We’ve all had days where we’ve stood up, arched our backs, and let out a long, low, grandparent-like groan.

Lower back pain is one of the most common ailments adults experience but it can be alleviated with a surprising number of small lifestyle changes.

Here are some common causes for back aches, and how to fix them.

Get moving

One of the most common reasons for back pain is inactivity – sitting at our computers at work, the car on the way home, and on the couch binge watching the new season of The Handmaid’s Tale.

Osteopath Anna Mamone said keeping active and mobile was one of the best measures to prevent serious issues, such as disk pathology.

“Office workers mainly complain of mechanical lower back pain, such as stiffness and postural strain from being immobile,” she said.

Mamone advises her patients to keep active throughout the day by setting reminders on their computers or phone.

“Have a reminder to stand up and walk around, get the joints moving,” she said, adding there are simple exercises and stretches that can be done at the workplace, such as using a massage ball to help reduce the lower back muscles from tightening.

Ditch the pills and supplements

There’s plenty of attractive ads for supplements to relieve lower back pain – but little research to support that they work. And, according to Osteopathy Australia chief executive Antony Nicholas, even the use of painkillers isn’t supported by evidence.

“Recent research has found taking paracetamol or ibuprofen is probably a waste of time,” he said. “People experience a nice placebo effect, but that’s about it.”

Add some heat

While pills might not work, a simple heat pack does.

The idea of warming a heat pack in the same microwave your colleagues heat their pungent lunches in might not be pleasant but, according to osteopath Anna Massingham, it’s a good way to relieve back pain.

“There’s evidence for using heat therapy, and more evidence for the use of heat over ice to treat back pain,” she says.

So pull that heat pack out of the stinky microwave and prop it on your chair while you work.

Fix your posture while you’re awake and asleep

Mamone tries to teach her patients postural awareness to monitor how they sit at home and at their desks.

“It’s about being mindful, learning corrective positioning and maintaining it,” she said, adding ergonomic assessments of the workplace were a good idea.

Those who sleep sprawled out on their belly are at a higher risk of developing back pain.

“Sleeping on you back or side is better, with an adequate mattress and pillow,” Mamone says.

Stay moving

When your back is already aching, Nicholas says, one of the worst things you can do is sit back and relax.

“People think, I’ll go home and have a rest, take some painkillers – but that’s the worst thing you could do,” he says. “Best practice advice is around maintaining activity.”

SOURCE: https://www.theweeklyreview.com.au/live/5-easy-tips-to-relieve-lower-back-pain/


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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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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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