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Pain Management 101

Castle Connolly Top Doctors

There are precautions and actions we can take towards avoiding pain every single day; barring a significant injury, one can improve the health of their body day by day. Following these tips everyday can make a significant impact towards reducing your risk of pulling a muscle or suffering from an injury that requires constant care.


Stretching is one of the most important things you can do to alleviate muscle pain. There are many desk jobs that require sitting and staring for hours at a time; counteract that by taking fifteen minutes each morning to stretch your hamstrings, lower back, quads and neck. When at work, stop every two hours to stand up, give your eyes a rest and move your body for five minutes. Target your back with some stretches and make certain that you sit up with correct posture throughout the day. 

Building Muscle

In addition to stretching, building your back muscles up not only improves the overall health of your body, but it also helps to target the “weak” spots that would cause trouble down the road.  A great back exercise is a Romanian deadlift; take a barbell with both hands, keep your feet shoulder-width apart and stand straight with your arms holding on to the barbell at the hips. Keeping a slight bend in the knees, keep your back straight and slowly lower the barbell to your ankles, without putting it on the ground. Maintain this position, and straighten up again: at all times make certain that your back and spine is straight and not curved.  If you do several sets of 8-12 repetitions, it will end up building your back in no time.

Eating Right

This is simple: in order to build a strong and healthy body, eat right. If you’re craving pizza, grab a piece of fruit instead. Sugary drinks can be substituted with organic juice and water. The key is to make the right choices bit by bit; maybe you eat healthy food once a week, then it becomes two days, then four, until you end up completely turning your unhealthy eating habits around.  Eating the right foods is the key for building a healthy body.

NYC pain management could be the key to getting your life free from back pain; make an appointment today with New York Pain Care.

Call to book 212.389.9918
Page Updated on Oct 14, 2020 by Dr. Hosny (Interventional Spine Specialist) of New York Pain Care
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