Central Orthopedic Group - Relieve Back Pain

6 Tips for Back Pain Relief

Categories: Back Pain

At the Central Orthopedic Group of Long Island, we understand how back pain can put a damper on life. Whether you’re experiencing acute or severe back problems, relief is possible. Our expert orthopedists will suggest many of the following tips for back pain.


1. Daily Stretches

A daily stretch routine will improve tension, as well as flexibility. When you stretch in the morning and at night, you are working on the muscles which support the back. Before starting your daily stretch routine keep in mind the following tips.

Tips for Stretching:

  • Perform stretches on a flat surface.
  • Hold your stretch for a minimum of 20-30 seconds
  • Wear comfortable clothes and shoes
  • Listen to your body and don’t over do a stretch, if you feel pain stop.
Woman stretches legs before activity

2. Healthy Sleeping Patterns

Your body gets a chance to fully recover with a full nights rest. Additionally, a medium to firm mattress will support your back and relieve back pain. Furthermore, one of the key factors of back pain relief is your sleep position.

Sleeping positions that support back pain:

  • Sleeping on your right or left side with a pillow in between your legs.
  • On your back with a pillow directly under your knees.
  • Although sleeping on your stomach isn’t recommended, if you must try placing a pillow underneath your pelvis.

3. Healthy Diet

Did you know that a healthy diet can help back pain? A nutrient-rich diet will sustain muscles and joints. Furthermore, it will help keep a healthy weight. Being overweight can put a strain on your back. Eating healthy will promote weight loss and can reduce back problems. Foods rich in nutrients such as vegetables can help reduce inflammation.

Foods that can help avoid inflammation:

  • Beets
  • Carrots
  • Cherries
  • Grapes
  • Sweet Potatoes
  • Watermelon

Central Orthopedic Group - Healthy Eating for Wellness

4. Exercise

By doing the proper exercises you can circulate nutrients into your discs, this will help keep your muscles, ligaments and joints healthy. However, before exercising it’s important to consult your orthopedist. It’s important to avoid exercises that could make the situation worse. Additionally, the exercises necessary for back problems will differ for each individual. Another great benefit to excreting is building muscles in the back which will help to support it. The most common complaint we hear is lower back pain. There are many treatments available for lower back pain, including ones you can do at home or with an orthopedist.

5. Heating Pads

When it comes to back pain, heat therapy goes beyond simple warmth and relaxation. You can heating pads, hot baths, heat wraps or heated gel packs. Heat therapy will trigger the sensory receptors in your skin which in turn lowers the amount of pain signals to the brain. Additionally, heat therapy decreases muscle stiffness and increases flexibility.

6. Practicing Good Posture

As a kid, how many times have you been told to stand up straight and stop slouching? This advice still stands into adulthood, especially for people working in offices. Good posture improves your muscles and ligaments, while maintaining a strong spine. A healthy back possesses three natural curves: the cervical, thoracic and lumbar curves. Those natural curves are maintained when you have good posture.

Tips for Good Posture

  • Keep your legs uncrossed and ankles in front of knees.
  • Keep your shoulders relaxed.
  • Allow your forearms to be parallel with the ground
  • When standing keep weight on the balls of your feet
  • Stand tall with your shoulders pulled backward.
Central Orthopedic Group - Good Seated Posture

Final Thoughts

These are just a few of the most common tips for relieving back pain. If you’re seeking treatment for back pain, contact the professionals at Central Orthopedics Long Island. We provide quality care and specialize in general orthopedics, hand surgery, physical therapy and much more. Our team of doctors will go above and beyond to ensure you receive the best possible treatment.