Listen to the full episode at podcasts.apple.com. 

If you’re new to exercise or haven’t worked out in a while, the safest forms of aerobic exercise are low-impact workouts such as walking, using an elliptical machine, cycling and swimming, since they put less pressure on your back than other forms of aerobic activity, said Dr. Sama. 

If you do choose to run or do higher-impact workouts, be sure to wear supportive shoes and opt for even terrain to help avoid injury, Dr. Sama said. Afterward, stretching and icing your back can help to keep pain at bay.

Generally, a good litmus for determining whether a workout is safe for you is asking yourself: Does this make my back pain worse, either during or afterward? If the answer is no, Dr. Sama said, you can keep moving the way you’ve been moving without fear.

Read the full article at nytimes.com. A subscription is required to access. 

One of the reasons why back pain is so common is that it can stem from pretty much anywhere. “Back pain is so multi-factorial,” says Hershfield. “Anything from diet to stress levels to activity or inactivity can really affect low back pain.”

Read the full article at gq.com. 

If your sleep setup is nearly perfect, but not quite comfy enough, adding one of the best mattress toppers might be the little upgrade you need. “Good mattress toppers can help align the spine and help with shoulder, neck, hip and back pain,” said Dr. Vad. 

Read the full article at self.com. 

Despite all these bells and whistles, many people are turning to the past to solve their sleep issues. That’s where tatami mats come in. This humble, traditional Japanese sleep setup has gained a loyal, relatively small (but steadily growing) following. 

Valued for their firmness and simplicity, tatami mats offer an ascetic alternative to the plush and heavy beds to which so many Americans are accustomed. They are typically 1 to 3 inches thick and traditionally are made of woven strands of rush grass (igusa) covering a firmer core of compressed rice straw.

However people style their tatami, the setup does offer benefits. The firmness of your sleep surface is hugely important, said George Cyril, MD, FAAPMR, physiatrist at HSS. We may associate soft, cushy mattresses with luxury and comfort, but Dr. Cyril said that after a few nights you’ll realize that the lack of support puts unnecessary pressure on different parts of the body. “It can compromise blood flow to certain areas and put you in misalignment,” he said.

Read the full article at washingtonpost.com. A subscription is required to access. 

In an interview with Essential Golf, HSS experts including physiatrists Nicole Angelo, DO, MS, Andrew Paul Creighton, DO, spine surgeon, Sravisht Iyer, MD, and sports medicine surgeon Ayoosh Pareek, MD, offer tips to prevent back injuries when playing golf. 

Read the full article at magazine.essential.golf. 

When shopping for a big and tall office chair, Nnaemeka Echebiri, MD, physiatrist at HSS, emphasized the importance of adjustability.“‘Big and tall’ encompasses a wide variety of individual body types, so being able to customize a chair to the individual provides the most benefit,” he said. “The seat should be high enough so that the person can sit comfortably with their knees at a 90-degree angle. Cushioning is also important, as the chair material should be able to accommodate the weight of the individual without sustaining wear too quickly.”

Read the full article at forbes.com. 

“The back pain you experience from a long time spent in the car is due to the pressure on the discs in your back,” explained Dr. Wyss. “These discs act as a shock absorber between the vertebrae.”

He continued “You can have more or less load on the discs in your back depending on how you sit," noting “If you are leaning forward, you greatly increase pressure compared to leaning back and using the back rest.” Additionally, Dr. Wyss recommended scheduling a few stops along the way to stand up and walk as this takes pressure off the back. “You are taking the body out of a flexed position by walking, which lessens the load on your discs,” he said. Furthermore, Dr. Wyss advised stretching during the trip, citing “If the discs are under pressure, muscles tighten up around it, causing that feeling of tightness. He concluded “I generally advise doing movements that bring spine into extension," and recommended stretches for relief. 

Read the full article at Fatherly.com.

According to Dr. Moley, “Most cyclists will feel lower back pain at some point, especially during hills—but you can continue cycling if the pain is intermittent and resolves after cycling.”

He explained, “Most low back pain on bikes is related to the lumbar discs—the load on the joints of the back is reduced, but disc loads are increased, especially at the lower two lumbar discs. A correct bicycle fit is very important. Seat height, crank arm length, and saddle fore and aft [or where your seat is placed] can all help to make a more comfortable ride.”

Read the full article at Bicycling.com.

Read the full article at Beckersspine.com.

Cinkay explained that when loading the dishwasher or taking out the trash, avoid twisting motions to protect the back. Cinkay advised stepping toward an object to pick it up or put it down and bend from the knees (not the waist).

According to Cinkay, it’s best to raise a cellphone or tablet or book to eye level, because bending the neck to look down places increased pressure and strain on the neck and shoulders.

Read the full article at Washingtonpost.com.

Dr. Stein and Shannon Clare, research assistant and first author of the study, cited “Our results are notable because we found that the duration of suppression of bone formation extended beyond 12 weeks, a far longer duration than seen previously with intra-articular injections [of glucocorticoids].”

According to the authors, women are not typically screened for osteopenia or osteoporosis before ESI. However, Dr. Stein and Clare noted, “Our results suggest that physicians should consider screening women for osteoporosis who receive ESI, particularly those who are treated with multiple doses. Steroid exposure should be minimized as much as possible by having patients space injections as far as they can tolerate."

The authors stated that further studies are needed of the relationship between these short-term changes in bone turnover and bone loss and the risk for fracture among the burgeoning population treated with ESIs.

Read the full article at Medscape.com.

Dr. Cooke explained a pillow doesn’t have to be called a lumbar or lumbar support pillow. “Any pillow can work that provides enough support for the lumbar spine’s natural lordosis,” he noted.

Read the full article at Spineuniverse.com.

Dr. Barsoum explained, “The medical term [for sciatica] is lumbar radiculopathy, and it often happens when the S1 nerve root in the low back gets pinched.”

She recommended seeing a healthcare provider for a diagnosis, who will “do an extensive [manual] neurological exam so they can assess strength, sensation, and reflexes, and try to understand which nerve or nerves might be pinched.”

Surgery is usually uncommon for sciatica. “More often than not, a patient can get completely better without surgery,” Dr. Barsoum added.

Read the full article at Creakyjoints.org.

Dr. Iyer said, “While the results are certainly promising – it is important to remember that axial back pain can be due to a number of different causes ranging from degenerative disc disease, facet arthrosis, muscular dysfunction, etc., as with any treatment modality – getting the diagnosis (underlying cause) of back pain is going to be critical to seeing successful results.”

Read the full article at Healio.com.

Sitting too much can wreak havoc on the lower back as it puts pressure on the cushioned discs between the bones in the spine. “Every 30 minutes, get up and walk around,” recommended Dr. Press.

In addition to good posture, stretching out and taking breaks, losing extra weight could make an impact. “Even losing just five pounds can take a load off your spine,” said Dr. Press.

The article appeared in the weekly print on July 5.

Dr. Wyss explained, “The back pain you experience from a long time spent in the car is due to the pressure on the discs in your back. These discs act as a shock absorber between the vertebrae.”

Unfortunately, it’s not possible to pre-emptively stretch to avoid back pain from long car rides. Dr. Wyss noted, “There is no one group of stretches you can do before you sit for a while that will ward off the problem.” A best practice is to regularly do exercises that strengthen the spine, which will help it better handle sitting pressures.

Sitting position in the car also matters. He said, “You can have more or less load on the discs in your back depending on how you sit. If you are leaning forward, you greatly increase pressure compared to leaning back and using the back rest.”

Making timed stops can help. He added, “The most helpful thing you can do for back pain is just walk around. You are taking body out of a flexed position by walking, which lessens the load on your discs.”

Dr. Wyss recommended a stretch to bring the spine into extension to relieve the feelings of tightness, like a shallow backbend.

Read the full article at Fatherly.com.

Dr. Dodwell said, “With a focus on getting back in the classroom and returning to ‘normal,’ it's easy to overlook possible injuries caused by everyday school supplies. Backpacks might not seem that high on the list of safety hazards for children, but if too heavy or worn improperly, they can cause pain or injury to muscles and joints. Some potential problems could include wearing the backpack on only one shoulder, or a small child carrying heavy objects like a textbook, tablet or computer.”

The AAOS recommended lightweight backpacks with a waist or chest strap and two shoulder straps that are wide and padded and to use it correctly.

It is important to also keep an eye on children throughout the school year to ensure they aren’t struggling to put on or take it off their backpack. Dr. Dodwell advised, “If a child complains that his or her bag is too heavy or is hurting his or her back, it is a good idea to lighten the load or consider a wheeled backpack.”

Read the full article at Brandpoint.com. Additional coverage: Chron.com and SFgate.com

Dr. Chen said that belly fat is a common factor, noting, “When you have a big belly, it often stresses your lower back because you’re using it as a counterweight to your belly. And fat in the spine can compress the nerves.”

This article originally appeared on 941thewave.com.

Rodriguez recommended a cat-cow stretch to help with back pain. “This is one of my favorite spinal mobility stretches to do, particularly during the pandemic since we’ve all been homebound and likely hunched over a lot,” said Rodriguez.

Rodriguez also suggested an upper back foam roller stretch. She advised using a foam roller, but a rolled up, thick blanket or yoga bolster will also do the trick. “Another option is to use a chair that has a middle-high chair back. Arch your back up along the back of the chair for 10 seconds to get a similar stretch,” she added.

The seal pose is another good stretch to try. “This will target your lower back and is also great for people who find themselves sitting for most of the day,” mentioned Rodriguez.

Rodriguez also advised a spinal twist using a chair or on the ground, but cautioned, “If you don’t stretch often this might make you feel a little uncomfortable, but there should never be any sharp pain when stretching. Make sure to listen to your body and if something doesn’t feel right, back off a bit.”

Read the full article at HuffPost.com.

Exercise is now the preferred method of treatment, noted Scheer. In addition to stretching and strengthening specific muscles with a therapist, physicians recommend aerobic exercises such as walking, swimming, yoga, and bicycling. As for which activity is best for back pain, Scheer is supportive of them all. “There are definitely folks whose back pain is so acute they can't move; they need some manipulation just to find a position of comfort. But as soon as possible, we want to get them moving," she said. 

Read the full article at Brainandlife.org. This article also appeared in print on May 1, 2021.

All of that pounding the pavement may cause strains or sprains to the muscles in your back, damaged discs, nerve pain such as sciatica, or arthritis-related aching, explained Dr. Metzl. “Smaller strides will reposition your posture so that your foot strikes under your body, not in front, and this will better absorb the impact of that force,” he said. Dr. Metzl advised to seek a gait evaluation from a physical therapist, biomechanical specialist, or kinesiologist.

Strengthening the core can also stave off sprains and strains in your lower back. Core muscles in the pelvis, lower back, hips, and abdomen all work together to support the spine and help better absorb that GRF [ground reaction force], cited Dr. Metzl. This is why runners who have weaker core muscles may be more likely to develop back pain. “Work with a physical therapist to design a core-strengthening regimen that works best for you,” he suggested.

Read the full article at Thehealthy.com.

Physical therapy treatment centers on specific stretching exercises that will help you build the muscles that support the spine and improve flexibility and range of motion. Yoga, tai chi, and Pilates all involve gentle stretching and can also keep you limber, said Dr. Metzl. Some physical therapists offer manipulation, a hands-on treatment that applies short and rapid thrusting movements to a joint while the body is in a specific position. Physical therapy programs and protocols may also include foam rolling, added Dr. Metzl.

Individuals who are overweight or obese are more likely to have low back pain. Weight loss can take some physical stress off of your back and reduce pain, cited Dr. Metzl.

Additionally, stress makes everything worse—including your back pain, explained Dr. Metzl. Stress relief such as deep breathing, mindfulness, meditation, and anything else that helps you wind down will have spillover benefits on your back pain.

Read the full article at Thehealthy.com.