man holding back, black and white picture with red spot to show where the pain is

7 Ways to Ease Your Back Pain

Categories: Back Pain

Many people on Long Island are affected by back pain, which can be caused by a variety of factors. Anything from a muscle or ligament strain to a disc problem or arthritis can cause serious back pain. Fortunately, there are a number of steps you can take to naturally ease your symptoms.

But first…

What are Some Common Causes of Back Pain

Back pain is one of the main causes of disability worldwide. It frequently results from a musculoskeletal problem, and symptoms can vary, depending on whether back pain is related to:

  1. Muscle/ligament pain – which usually causes an aching type of pain, which may feel worse with movements such as bending, lifting, twisting, or walking.
  2. Nerve or neuropathic pain – which often causes shooting or radiating pain down the arms or legs, depending in which nerve is affected.
  3. Bone/cartilage pain – a less common type of back pain, which can cause a deep and constant aching, or more obvious bone pain, if associated with a spinal fracture. Bone pain may result from conditions such as osteoarthritis, osteoporosis, fractures, or infections.


7 Simple Ways to Ease Your Back Pain

Obviously, making an appointment with Central Orthopedic Group should be your first step. But you cannot be in our office all day, everyday! Here are some ways to ease your back pain with some day to day tips.

1. Don’t Ignore Back Pain

Ignoring back pain and continuing to carry out activities that could aggravate it may make the problem worse. Make your orthopedic appointment sooner rather than later! Minor back injuries, such as a muscle or ligament strain, can often be successfully treated with simple home-care treatments, such as adequate rest and applying ice regularly to the affected area. This is also known as the RICE Method.

It may be more difficult to pinpoint the cause of other types of back pain, particularly chronic back pain, which is classified as back pain felt for three months or longer. Further investigation by a specialist may be necessary to identify the cause and the best treatment. Certain back conditions, such as a disc herniation, can put pressure on nerve roots, which can cause pain to radiate down the extremities. Sciatica is a common condition that occurs when the nerve roots in the lumbar spine become compressed, causing pain to radiate down the leg. Chronic pain caused by a disc condition may require surgery, such as a discectomy, to relieve symptoms.

2. Keep Back Muscles Strong

It is important to keep the back strong and healthy to avoid injuring the back and to prevent back pain reoccurring in the future. Exercising regularly can help to increase strength and flexibility in the core muscles and the muscles around the spine. This allows them to better support the spine and improve function, which can help to prevent problems in the future.

If you suffer with recurrent back pain, a physical therapist can help to create a customized exercise program to improve flexibility, strengthen back and abdominal muscles, and improve movement techniques to help prevent future injuries.

3. Avoid Movements That Can Damage The Back

Certain movements or body-taxing jobs can twist or strain the back. So, lifting correctly is an important way to avoid back injuries. When lifting, try to let your legs do the work, not your back. Bend at the knees, keep your back straight, and hold the object close to your body. Avoid lifting heavy objects without help.

4. Refine Your Posture

Keeping good posture when sitting and standing can reduce the stress on back muscles and ligaments. Sit and stand up straight, so shoulders are in line with the hips, and try not to hunch or stoop forward. The back should be supported when sitting. Try placing a slim pillow in the small of the back to maintain the natural curve of the spine.

5. Lead a Healthy Lifestyle

Being overweight can put added strain on the back muscles. Therefore, it’s important to try and maintain a healthy weight and lose excess pounds to avoid back problems in the future. Research shows that smoking may also increase the risk of lower back pain.

6. Reduce Stress

Stress can impact your overall health and can contribute to back, neck, and shoulder pain. Therefore, you should find ways to relax and take strain off your back. Exercise, yoga, Pilates, and breathing exercises can help to reduce stress build-up.

7. Sleep Well

Getting a good night’s sleep can prevent back pain. Ensure your mattress is not too soft, and is supportive and comfortable, to help align the spine correctly.


Final Thoughts

Ultimately, we want all of our patients to lead pain-free lives, which we feel everyone deserves. Of course, our sole motivation is always to find the most smooth and convenient solutions for each one of our patients to heal quickly and safely.