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 physicians have helped compiled a list of the most practical routines for relieving back pain.


1. Daily Stretches

Incorporating a daily stretch routine can help improve tension as well as increase flexibility. By stretching in the morning and night you’re giving your back the ability to increase in motion which can contribute to back pain relief. 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.

2. Healthy Sleeping Patterns

By getting a full 7-8 hours of sleep your muscles gets a chance to fully recover. Choosing the right mattress, such as medium to firm will also help support back pain relief. Also keep in mind the position you sleep in, plays a role in back pain or relief.
Sleeping positions that support back pain:

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

3. Healthy Diet

Central Orthopedic Group - Healthy Eating for Wellness
A healthy diet can make a tremendous difference for back pain. By maintaining a balanced diet rich in nutrients, you can sustain your muscles and joints, as well as keeping 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

4. Exercise

By doing the proper exercises you can circulate nutrients into your discs, this will help keep your muscles, ligaments and joints healthy. Before exercising for back pain relief it’s important you seek advice from a medical professional. People with back main must consult a professional in order to avoid exercises that could make the situation worse. 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 about low 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

Heating pads or heating therapy goes beyond the scope of warmth and relaxation when it comes to back pain. Heat therapy can be practiced using 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. Heat therapy also decreases muscle stiffness and increases flexibility.

6. Practicing Good Posture

Since you’re a kid you’ve probably been told stand up straight and stop slouching. This advice still stands and can significantly help improve your muscles and ligaments, while maintaining a strong spine. A healthy back possesses three natural curves which are the cervical, thoracic and lumbar curves. When sitting up straight and maintaining good posture you’re maintaining the natural curves.

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

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.