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| Meta Title | Put Lower Back Pain Behind You With This Ten-Step Guide |
| Meta Description | While back pain is common, there are methods you can try today to relieve and prevent it. A Virtua spine surgeon explores ten of them in this article. |
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| Boilerpipe Text | Whether caused by sudden injury or the wear-and-tear of aging, lower back pain is a common condition. Virtua spine surgeon Robert Greenleaf, MD, offers these ten tips you can try today that will help relieve and prevent back pain of all kinds.
By
Robert Greenleaf, MD
, Spine Surgeon,
Virtua Orthopedics & Spine
Lower back pain is extremely common and one of the top reasons for missed workdays. That’s because the lower back supports the weight of the upper body and is subject to a lot of stress and strain—especially during everyday movements like lifting and twisting.
One of two things typically causes lower back pain: a sudden injury or the wear and tear of aging, arthritis and physical activity. No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.
1. Maintain correct posture during activities to avoid back pain.
To protect your lower back from injury, it’s important to maintain proper posture when performing physical activities—especially if you play sports or have a job that requires repetitive motions. Avoid slouching as much as possible and aim to keep your spine erect. When lifting, bend and straighten from the knees, not the waist. And be sure to move your hips when twisting from side to side.
2. Maintain correct posture when sitting.
You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support. Also, avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.
3. Use ice or heat.
If you’ve experienced a lower back injury, applying ice within the first 24-72 hours afterward can help ease pain and reduce swelling. After that, switch to heat to help relax tight muscles. Heat also is useful for chronic lower back pain that isn’t related to an acute injury. Regardless of whether you're using heat or ice, you shouldn’t use it for more than 20 minutes at a time. This will help prevent skin damage.
4. Stretch your muscles.
Stretching is a great way to relieve chronic and acute lower back pain—and prevent future lower back problems. Because the muscles in the back extend in many different directions, it’s important to do a variety of stretches. Basic lower back stretches include:
Lying flat on your back and pulling your knees to your chest.
Lying flat on your back with your arms outstretched in a “T” position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee to the floor (called a spinal twist).
Lying on your stomach with your arms stretched overhead and lifting your chest and/or legs off the floor (called a “superman”).
5. Wear proper footwear.
Supportive footwear can improve your overall posture, increase stability and decrease your risk of suffering from lower back pain. Make sure you wear the appropriate footwear for the activity you are performing (sneakers for running or exercising, or boots for doing construction work). Although occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back problems, prolonged or frequent wear can put increased pressure on your lower spine.
6. Maintain a healthy weight.
Being overweight can increase the strain on your lower back, especially as you age. Follow your doctor’s recommendations for diet and exercise and aim to keep your weight within a healthy range for your height.
7. Stay active.
If you're dealing with lower back pain, you should resist the temptation to stay in bed. In fact, moving around and engaging in gentle stretching can help your lower back muscles heal faster. However, carefully move within your comfort zone and avoid strenuous activities that cause more pain.
8. Consider using over-the-counter pain relievers.
Over-the-counter pain relievers—especially anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen—are the workhorses for lower back injuries because they also reduce swelling. To get the maximum benefit from these medications, it’s important to take them round-the-clock for several days in a row when you’re experiencing lower back pain. These medications aren’t safe for everyone, so check with your doctor before taking them.
9. Get a massage.
In addition to stretching, massage is another way to help lengthen shortened muscles and relieve tension in the lower back. Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems.
10. Sleep on a quality mattress.
Lower back pain sufferers usually benefit from sleeping on a medium-firm mattress. However, your preferred sleep position also should influence your mattress selection. To maintain good posture, side sleepers should select a softer mattress. Back and stomach sleepers should choose a firmer mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.
If your lower back pain doesn’t improve after 4 to 6 weeks of home care using these suggestions, you should see your doctor. You also should contact your doctor right away if you have any “red flags,” including:
A history of cancer or a recent infection
A recent fall or other acciden
Extreme fatigue
Rapid weight loss
Signs of infection, such as fever, chills, sweats
Nerve problems, such as shooting pain, numbness or tingling
Changes in bowel or bladder function
Other options for treating lower back pain may include
physical therapy
,
pain management
with cortisone injections or, in certain cases, surgery. Although lower back surgery can be beneficial for patients who are experiencing nerve problems and injured discs, it’s not typically recommended for patients with other types of lower back pain. There are many options for treating back pain, and at Virtua Orthopedics & Spine, we'll assess your unique needs and tailor your care plan to meet them.
Take our
Virtua Orthopedics & Spine back pain quiz
to determine if it might be time to see a spine specialist about your back pain, or call
609-267-9400
to request a consultation with a Virtua spine specialist.
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# Put Lower Back Pain Behind You With This Ten-Step Guide
Whether caused by sudden injury or the wear-and-tear of aging, lower back pain is a common condition. Virtua spine surgeon Robert Greenleaf, MD, offers these ten tips you can try today that will help relieve and prevent back pain of all kinds.
Updated November 18, 2024
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By [Robert Greenleaf, MD](https://doctors.virtua.org/provider/Robert+Greenleaf/2137238), Spine Surgeon, [Virtua Orthopedics & Spine](https://www.virtua.org/Services/Orthopedics-and-Spine)
Lower back pain is extremely common and one of the top reasons for missed workdays. That’s because the lower back supports the weight of the upper body and is subject to a lot of stress and strain—especially during everyday movements like lifting and twisting.
One of two things typically causes lower back pain: a sudden injury or the wear and tear of aging, arthritis and physical activity. No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.
## 1\. Maintain correct posture during activities to avoid back pain.
To protect your lower back from injury, it’s important to maintain proper posture when performing physical activities—especially if you play sports or have a job that requires repetitive motions. Avoid slouching as much as possible and aim to keep your spine erect. When lifting, bend and straighten from the knees, not the waist. And be sure to move your hips when twisting from side to side.
### 2\. Maintain correct posture when sitting.
You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support. Also, avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.
### 3\. Use ice or heat.
If you’ve experienced a lower back injury, applying ice within the first 24-72 hours afterward can help ease pain and reduce swelling. After that, switch to heat to help relax tight muscles. Heat also is useful for chronic lower back pain that isn’t related to an acute injury. Regardless of whether you're using heat or ice, you shouldn’t use it for more than 20 minutes at a time. This will help prevent skin damage.
### 4\. Stretch your muscles.
Stretching is a great way to relieve chronic and acute lower back pain—and prevent future lower back problems. Because the muscles in the back extend in many different directions, it’s important to do a variety of stretches. Basic lower back stretches include:
- Lying flat on your back and pulling your knees to your chest.
- Lying flat on your back with your arms outstretched in a “T” position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee to the floor (called a spinal twist).
- Lying on your stomach with your arms stretched overhead and lifting your chest and/or legs off the floor (called a “superman”).
### 5\. Wear proper footwear.
Supportive footwear can improve your overall posture, increase stability and decrease your risk of suffering from lower back pain. Make sure you wear the appropriate footwear for the activity you are performing (sneakers for running or exercising, or boots for doing construction work). Although occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back problems, prolonged or frequent wear can put increased pressure on your lower spine.
### 6\. Maintain a healthy weight.
Being overweight can increase the strain on your lower back, especially as you age. Follow your doctor’s recommendations for diet and exercise and aim to keep your weight within a healthy range for your height.
### 7\. Stay active.
If you're dealing with lower back pain, you should resist the temptation to stay in bed. In fact, moving around and engaging in gentle stretching can help your lower back muscles heal faster. However, carefully move within your comfort zone and avoid strenuous activities that cause more pain.
### 8\. Consider using over-the-counter pain relievers.
Over-the-counter pain relievers—especially anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen—are the workhorses for lower back injuries because they also reduce swelling. To get the maximum benefit from these medications, it’s important to take them round-the-clock for several days in a row when you’re experiencing lower back pain. These medications aren’t safe for everyone, so check with your doctor before taking them.
### 9\. Get a massage.
In addition to stretching, massage is another way to help lengthen shortened muscles and relieve tension in the lower back. Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems.
### 10\. Sleep on a quality mattress.
Lower back pain sufferers usually benefit from sleeping on a medium-firm mattress. However, your preferred sleep position also should influence your mattress selection. To maintain good posture, side sleepers should select a softer mattress. Back and stomach sleepers should choose a firmer mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.
If your lower back pain doesn’t improve after 4 to 6 weeks of home care using these suggestions, you should see your doctor. You also should contact your doctor right away if you have any “red flags,” including:
- A history of cancer or a recent infection
- A recent fall or other acciden
- Extreme fatigue
- Rapid weight loss
- Signs of infection, such as fever, chills, sweats
- Nerve problems, such as shooting pain, numbness or tingling
- Changes in bowel or bladder function
Other options for treating lower back pain may include [physical therapy](https://www.virtua.org/Services/Orthopedics-and-Spine/Physical-Therapy-and-Rehabilitation), [pain management](https://www.virtua.org/Services/Orthopedics-and-Spine/Pain-Management) with cortisone injections or, in certain cases, surgery. Although lower back surgery can be beneficial for patients who are experiencing nerve problems and injured discs, it’s not typically recommended for patients with other types of lower back pain. There are many options for treating back pain, and at Virtua Orthopedics & Spine, we'll assess your unique needs and tailor your care plan to meet them.
Take our [Virtua Orthopedics & Spine back pain quiz](https://hra.thisisvirtua.org/v3/71040f69-55cb-44a7-b2e1-60a7276e2a55) to determine if it might be time to see a spine specialist about your back pain, or call [609-267-9400](tel:+1-609-267-9400) to request a consultation with a Virtua spine specialist.
######
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#### [Bariatric Surgery Guide: FAQ on Recovery, Diet, and Weight-Loss Results](https://www.virtua.org/articles/frequently-asked-questions-about-bariatric-weight-loss-surgery)
Considering weight-loss surgery? Our comprehensive bariatric surgery FAQ covers everything from BMI eligibility and pre-op and post-op diets to exercise routines and mental health support after surgery.
#### [What Women Over Age 50 Need To Know About Late-Onset Lupus](https://www.virtua.org/articles/what-women-over-age-50-need-to-know-about-late-onset-lupus)
Lupus is a systemic autoimmune disease that can affect the skin, joints, and internal organs. While it is typically associated with younger women, "late-onset" lupus occurs after age 50 and presents its own unique set of challenges and symptoms.
#### [Why Water, Fluids, and Protein Are Vital After Weight Loss Surgery](https://www.virtua.org/articles/why-water-fluids-and-protein-are-vital-after-weight-loss-surgery)
Water and protein are a vital part of your diet and recovery after bariatric surgery. Discover the important roles they play in your bariatric recovery.
#### [Your Diet Right After Bariatric Surgery](https://www.virtua.org/articles/your-diet-right-after-bariatric-surgery)
Preparing for bariatric or weight loss surgery? Here’s what your diet might look like, and some pointers for each step of the post-surgery process.
#### [Your Diet Before Bariatric Weight Loss Surgery](https://www.virtua.org/articles/your-diet-before-bariatric-weight-loss-surgery)
A change in diet is key to preparing your body for weight loss surgery. This guide walks you through some common pre-surgery diet and nutrition guidelines.
#### [Heart Tests Your Doctor May Order](https://www.virtua.org/articles/heart-tests-your-doctor-may-order)
Just like a mechanic checking your car, your doctor performs tests to assess your heart health. Virtua cardiologist Samuel Ventrella, MD, explains the most common tests your doctor may order, as well as some more advanced screenings.
#### [What Is SADI-S Surgery? A Guide to Loop Duodenal Switch Weight Loss Surgery](https://www.virtua.org/articles/what-you-need-to-know-about-loop-duodenal-switch-weight-loss-surgery)
Modified or loop duodenal switch is a more aggressive weight-loss surgery that allows patients to lose around 80% of excess weight and reverse their diabetes.
#### [Colonoscopy and Robotic Colorectal Surgery Turned Patient's Worry to Relief](https://www.virtua.org/articles/colonoscopy-allows-mary-to-receive-complex-colorectal-care-she-needs)
After a first-time colonoscopy revealed a large rectal tumor, the Virtua team provided Mary the complex colorectal care and comfort she needed.
#### [Are You At Risk For Chronic Kidney Disease](https://www.virtua.org/articles/are-you-at-risk-for-chronic-kidney-disease)
Diabetes and high blood pressure can affect you beyond the need to take medication—they’re also the top risk factors for chronic kidney disease. Are you at an increased risk?
#### [How to Reduce Inflammation to Lower Your Risk of Heart Attack and Stroke](https://www.virtua.org/articles/how-to-reduce-inflammation-to-lower-your-risk-of-heart-attack-and-stroke)
Managing your blood pressure and cholesterol play a key role in preventing a heart attack or stroke. Being mindful of cardiovascular inflammation can help, too.
#### [Specialized Pregnancy Care for Thaysnara’s Cardiomyopathy](https://www.virtua.org/articles/managing-a-high-risk-pregnancy-with-hypertrophic-cardiomyopathy-thaysnaras-story)
Women with hypertrophic cardiomyopathy face unique challenges during pregnancy. A high-risk pregnancy with heart disease requires specialized cardiac and maternal-fetal medicine care to protect both mother and baby.
#### [Weight-Loss Medications vs. Bariatric Surgery: What's Right for You?](https://www.virtua.org/articles/which-weight-loss-option-is-best-for-me)
Achieving and maintaining a healthy weight is not the same for everyone. With the latest bariatric surgery procedures and GLP-1 medications, our Complete Weight Management Program offers choices and support to achieve your weight-loss goals.
#### [Can Your Gut Health Affect Your Heart?](https://www.virtua.org/articles/can-your-gut-health-affect-your-heart)
A complex interplay between the bacteria that live in our intestines and the systems in our body can influence our risk for serious illnesses, including cardiovascular disease. Here's how to stay on track.
#### [Benefits of Fiber: How to Increase Fiber Intake for Better Health](https://www.virtua.org/articles/benefits-of-fiber-how-to-increase-fiber-intake-for-better-health)
Fiber is a type of carbohydrate found in plant-based foods that the body cannot digest. It supports digestion, heart health, blood sugar control, and weight management.
#### [How to Use OTC Pain Relievers Safely: Acetaminophen vs. NSAIDs Explained](https://www.virtua.org/articles/how-to-use-otc-pain-relievers-safely-acetaminophen-vs-nsaids-explained)
Over-the-counter (OTC) pain relievers are medications you can buy without a prescription to treat headaches, muscle aches, fever, and minor injuries. But these popular drugs aren't all the same, and should be used with care.
#### [CASTLE Children's Mental Health Services Helps Josie Overcome Severe Anxiety and Regain Confidence](https://www.virtua.org/articles/castle-childrens-mental-health-services-helps-josie-overcome-severe-anxiety-and-regain-confidence)
Learn how Virtua’s CASTLE child mental health services helped a teen overcome severe anxiety and thrive at school and home.
#### [At-Home Colon Cancer Tests vs. Colonoscopy: Which Screening Option Is Right for You?](https://www.virtua.org/articles/are-non-invasive-colon-cancer-screening-tests-a-good-alternative-to-a-colonoscopy)
Over age 45? Here’s what you need to know about colonoscopies and how they compare to non-invasive colorectal cancer screening tests.
#### [8 Signs It's Time to See a Gastroenterologist](https://www.virtua.org/articles/8-signs-its-time-to-see-a-gastroenterologist)
Digestive health issues are pretty common. Knowing the difference between the occasional stomachache and something more serious can help you determine if it's time to see a gastroenterologist.
#### [How the Unique Stages of a Woman's Heart Affect Her Health](https://www.virtua.org/articles/how-the-unique-stages-of-a-womans-heart-affect-her-health)
Heart disease is gender-blind, affecting women and men at equal rates. But the reasons why women get heart disease may be different from men.
#### [8 Stretching and Balancing Exercises for Older Adults](https://www.virtua.org/articles/8-stretching-and-balancing-exercises-for-seniors)
As you get older, it’s important to make time for stretching and balancing exercises. Here are 8 simple moves to try today.
#### [How Weight-Loss Surgery Can Improve Diabetes, Heart Health, and More](https://www.virtua.org/articles/weight-loss-surgery-helps-you-gain-control-of-serious-health-conditions)
Beyond weight loss, bariatric surgery helps you overcome serious health issues related to obesity, such as diabetes and heart disease. Virtua bariatric surgeon Samuel Wasser, MD, explains.
#### [Knee Replacement Rehab: 7 Exercises to Restore Your Strength and Range of Motion](https://www.virtua.org/articles/7-exercises-to-get-you-back-on-your-feet-after-knee-replacement)
Discover how early, consistent physical therapy and specific exercises can accelerate your recovery after a minimally invasive knee replacement.
#### [COPD vs. Asthma: Understanding the Difference in Symptoms](https://www.virtua.org/articles/copd-vs-asthma-understanding-the-difference-in-symptoms)
COPD and asthma both affect breathing, but they are not the same condition. Understanding the differences can help you recognize symptoms and get the right care.
#### [Bioidentical Hormone Replacement Therapy Pellets: Relief for Menopause and Andropause Symptoms](https://www.virtua.org/articles/what-is-pellet-hormone-replacement-therapy)
Restore your balance with customized bioidentical hormone replacement therapy pellets from Exuberan by Virtua. Learn how this plant-based therapy effectively treats symptoms of menopause and andropause with consistent hormone release.
#### [Why Is Sex Painful During Pregnancy? Pelvic Congestion Syndrome Explained](https://www.virtua.org/articles/has-sex-become-painful-during-pregnancy)
If you’re pregnant and experiencing pain that makes sex impossible, there are relief options available. Find out if pelvic congestion syndrome could be the cause.
#### [Don't Drink Alcohol? You Could Still Get Fatty Liver Disease](https://www.virtua.org/articles/dont-drink-alcohol-you-could-still-get-fatty-liver-disease)
Metabolic dysfunction-associated steatohepatitis (MASH) can occur when too much fat accumulates in the liver, leading to scarring and liver failure. Here's what you need to know.
#### [What Is the Difference Between Palliative Care and Hospice Care?](https://www.virtua.org/articles/what-is-the-difference-between-palliative-care-and-hospice-care)
Palliative and hospice care provide you and your loved ones with much-needed support when facing a serious illness. Here's what you need to know about these two important specialized types of care.
#### [How to Exercise Safely with Asthma: Tips, Triggers, and Rescue Inhaler Use](https://www.virtua.org/articles/the-4-rules-for-exercising-when-you-have-asthma)
Don't let asthma stop you! Learn how to safely manage exercise-induced asthma and identify triggers so you have an effective plan to stay active.
#### [How to Relieve Bloating Fast: Simple Tips for Quick Comfort](https://www.virtua.org/articles/banish-bloating-and-find-fast-relief)
Feeling that “pants-are-too-tight” kind of bloating? Learn what causes bloating and how to find quick, lasting relief with simple at-home tips.
#### [How to Tell the Difference Between Cold, Flu, and COVID-19](https://www.virtua.org/articles/how-to-tell-the-difference-between-cold-flu-and-covid-19)
If you’re sneezing, coughing, feverish, or feeling achy, it can be hard to know the cause. This guide can help you assess your symptoms so you can start feeling better.
#### [Jill Travels From Delaware to South Jersey for Advanced Lung Care](https://www.virtua.org/articles/jill-travels-from-delaware-to-south-jersey-for-advanced-lung-care)
Feeling fortunate to be alive after being hospitalized for three months with COVID-19, Jill Scannell turned to Virtua's Dr. Dominic Valentino III to continue her long-term pulmonary care. She's now on the road to a brighter future.
#### [4 Exercise Tips to Help You Reverse High Blood Pressure](https://www.virtua.org/articles/can-you-exercise-your-way-off-high-blood-pressure-medication)
A high blood pressure diagnosis often comes with daily prescription medications. However, for some, improvements in diet and exercise alone may be enough to reverse that.
#### [From Exhaustion to Empowerment: Tracy's Hormone Replacement Therapy Success Story](https://www.virtua.org/articles/tracys-hormone-replacement-therapy-success-story)
Bioidentical hormone replacement therapy (BHRT) relieved Tracy Grant's menopause symptoms, restoring her vitality and changing her life for the better.
#### [Why on Earth Am I Always So Cold?](https://www.virtua.org/articles/why-on-earth-am-i-always-so-cold)
Always feeling cold? It could be your body’s natural temperature regulation—or a sign of something deeper. Learn common causes and ways to warm up.
#### [Timely Heart Care During a Heart Attack Helps Joe Feed the Community](https://www.virtua.org/articles/timely-heart-care-help-joe-feed-the-community)
Joe Gilbert runs his Burlington Township store with a schmear of goodness. He didn't let a heart attack and coronary artery bypass surgery stop him from donating Brooklyn-style bagels to local organizations and food banks.
#### [Allegra Is Thriving With Crohn's Disease](https://www.virtua.org/articles/allegra-is-thriving-with-crohns-disease)
With courage and the support of her Virtua Health team, Allegra is managing her Crohn’s disease and living life on her own terms.
#### [The Best and Worst Foods for Acid Reflux](https://www.virtua.org/articles/the-best-and-worst-foods-for-acid-reflux)
Discover the best and worst foods for acid reflux. Learn which meals trigger heartburn, which soothe it, and get tips to keep reflux at bay without giving up flavor.
#### [How to Manage IBS Symptoms and Feel in Control Again](https://www.virtua.org/articles/stand-up-to-your-ibs-fears)
If you’re 1 in 5 Americans experiencing IBS, discover relief tips, ways to manage symptoms, and strategies to take back control of daily life.
#### [5 Types of Lung Disease: Symptoms, Causes, and Prevention Tips](https://www.virtua.org/articles/combat-5-lung-diseases-that-take-your-breath-away)
Respiratory disease makes every breath a difficult challenge – even more difficult than the effort it takes to quit smoking. Learn the top lung conditions caused by smoking and how to protect your health.
#### [Foods to Enjoy and Avoid for GLP-1 Heartburn](https://www.virtua.org/articles/foods-to-enjoy-and-avoid-for-glp-1-heartburn)
GLP-1 heartburn can be uncomfortable, but knowing what to eat helps. Weight loss experts from the Complete Weight Management Program share their top tips for foods to enjoy and avoid while on GLP-1 medications.
#### [3 Reasons Why Now's the Time to Find Relief From Varicose Veins](https://www.virtua.org/articles/3-reasons-why-nows-the-time-to-find-relief-from-varicose-veins)
If you have varicose veins, the season to wear shorts and swimsuits can bring pain and embarrassment. Here are some tips to provide relief, and when you might want to undergo a medical procedure so your legs can be ready for next summer.
#### [Baseball Coach Turns Male Breast Cancer Surprise into Personal Mission](https://www.virtua.org/articles/baseball-coach-turns-breast-cancer-surprise-into-personal-mission)
Juan Namnun discovered a lump in his chest by chance. Now he's raising awareness of a disease most men never think about—male breast cancer.
#### [The Brain Health Checklist: 11 Questions Everyone Should Ask](https://www.virtua.org/articles/the-brain-health-checklist-11-questions-everyone-should-ask)
With 100 billion neurons, our brains make us who we are. Are you properly protecting yours from stroke, cognitive impairment, and other problems? Ask yourself these questions to find out.
#### [From Caregiver to Patient: Robotic Surgery Relieves Teresa's Knee Pain](https://www.virtua.org/articles/from-caregiver-to-patient-robotic-surgery-relieves-teresas-knee-pain)
The wear and tear on Teresa's knees after 40 years of nursing made just walking painful. Knee replacement surgery performed with robotic-assisted technology has her back on the move.
#### [How to Get and Stay Healthy This Fall](https://www.virtua.org/articles/how-to-get-and-stay-healthy-this-fall)
As the weather turns cooler, it can be difficult to keep up your wellness habits. Here are some tips on how to keep a healthy routine.
#### [How to Reverse Prediabetes and Prevent Type 2 Diabetes](https://www.virtua.org/articles/prediabetes-heed-this-health-warning)
A prediabetes diagnosis is a serious warning that you're at risk for developing type 2 diabetes. Learn how diet and exercise changes can help reverse it.
#### [6 Ways to Get More Out of Your Daily Walk](https://www.virtua.org/articles/6-ways-to-get-more-out-of-your-daily-walk)
Have you been getting out every day for a walk, but feel ready to step it up with new challenges or change it up with some variety? Here are a few ideas to boost your next walk.
#### [Young Breast-Cancer Survivor Has New Hope for Healthy Future](https://www.virtua.org/articles/young-breast-cancer-survivor-has-new-hope-for-healthy-future)
Kyersten Corda was just 31 when she felt a lump in her breast. Comprehensive treatment with the Penn Medicine \| Virtua Health Cancer Program, including proton therapy, has allowed Kyersten to reclaim her active life.
#### [Is Cancer Hereditary? What You Need to Know About Your Genetic Risks](https://www.virtua.org/articles/how-to-understand-cancer-genes-and-your-family-risk)
Worried cancer runs in your family? Discover who should consider genetic counseling and testing, and learn what the results can mean for you.
#### [Tara's Story: From Debilitating Uterine Fibroid Pain to a Half-Marathon Medal](https://www.virtua.org/articles/patient-story-with-severe-uterine-fibroid-pain-under-control-tara-set-her-focus-on-the-finish-line)
Done with severe pain, Tara R. of Philadelphia crossed the bridge into NJ for a new fibroid treatment. Soon after, she crossed the finish line in a half-marathon.
#### [Is Your Post-Pregnancy Belly Bulge a Sign of Diastasis Recti?](https://www.virtua.org/articles/the-post-pregnancy-belly-bulge-you-should-be-concerned-about)
If you had a baby months ago and have a post-pregnancy belly bulge that won't go away, it could be a sign of diastasis recti—a separation of your abdominal muscles. See how it's treated.
#### [Prevent Yard Work Injuries: Tips for Mowing, Gardening, and Raking](https://www.virtua.org/articles/avoid-hand-injuries-during-lawn-and-garden-care)
Avoid painful injuries while doing yard work. Learn easy safety tips to protect yourself from cuts, burns, and repetitive strain while mowing or gardening.
#### [Is Your Daily Walk Making You Really Sore?](https://www.virtua.org/articles/why-your-daily-walk-may-be-making-you-really-sore)
Achieving your daily step goal can boost your health in many ways, but you might also experience some unexpected aches and pains. Here's why you could be sore and when to seek treatment.
#### [IBS and Alcohol: Can You Still Enjoy a Drink?](https://www.virtua.org/articles/how-does-alcohol-affect-irritable-bowel-syndrome)
Does alcohol trigger your IBS symptoms? Learn how alcohol affects irritable bowel syndrome and how you can manage your symptoms while still enjoying a drink.
#### [Focus on Mental Health Is Key Part of Andrew's Weight-Loss Journey](https://www.virtua.org/articles/mental-health-focus-key-to-andrews-weight-loss)
Mindset and lifestyle changes, coupled with bariatric surgery, have helped Andrew meet his weight-loss goals.
#### [What You Need to Know About Epilepsy](https://www.virtua.org/articles/what-you-need-to-know-about-epilepsy)
Epilepsy is a brain condition caused by nerve cells sending wrong signals. Treatments are available to reduce seizures and other symptoms.
#### ['Feeling Joy Again': ECT Brain Stimulation Therapy Restores Ashley's Well-Being](https://www.virtua.org/articles/ect-brain-stimulation-therapy-restores-ashleys-wellbeing)
Electroconvulsive therapy (ECT) helped relieve Ashley's bipolar depression so she can enjoy life again.
#### [Not Just for Wrinkles: Botox Injections Promote Improved Bladder Control](https://www.virtua.org/articles/not-just-for-wrinkles-botox-injections-promote-improved-bladder-control)
Can't go to the movies or be with friends because you're always looking for a bathroom? Botox injections may be the answer for urinary incontinence.
#### [5 Best Biking Trails In South Jersey](https://www.virtua.org/articles/5-best-biking-trails-in-south-jersey)
One of the best ways to take advantage of South Jersey's warmer weather is to get outside for a bike ride. We share some favorite local trails here.
#### [How to Stay Cool and Prevent Heat Illness All Summer Long](https://www.virtua.org/articles/how-to-stay-cool-and-avoid-heat-illness-when-temperatures-soar)
When the temperature hits 90 and stays there for days, it’s important to take precautions to stay cool. These tips can help you and your loved ones stay safe in a heat wave.
#### [What Happens to Your Body When You Don't Get Enough Sleep?](https://www.virtua.org/articles/what-happens-to-your-body-when-you-dont-get-enough-sleep)
Wondering how your body copes with a lack of sleep? Read more to find out and pick up tips for a better night's sleep from a Virtua Health pulmonologist.
#### [5 Key Facts About Proton Therapy for Cancer Treatment](https://www.virtua.org/articles/5-key-facts-about-proton-therapy-for-cancer-treatment)
Proton therapy is a precise, advanced treatment that targets cancer and nothing else. Learn why it’s a breakthrough in radiation therapy.
#### [Mood Swings vs. Mood Disorders: Know the Signs and Get Help](https://www.virtua.org/articles/you-could-have-a-mood-disorder)
Are emotional ups and downs disrupting daily life? Learn common signs of mood disorders, and when to talk to a doctor about diagnosis and treatment options.
#### [4 Foolproof Pelvic Floor Strengthening Exercises for Women](https://www.virtua.org/articles/4-surefire-pelvic-strengthening-exercises-for-all-women)
When you strengthen your pelvic floor muscles, you gain benefits like better bladder control, decreased pelvic pain, and more pleasurable sex. Try these 4 simple exercises.
#### [What to Expect During Perimenopause](https://www.virtua.org/articles/whats-perimenopause-all-about)
Discover what to expect during perimenopause—from hot flashes to mood changes—and how to manage symptoms and stay healthy through your 40s and beyond.
#### [Protect Yourself From Tick Bites and Lyme Disease](https://www.virtua.org/articles/safeguard-yourself-from-ticks-lyme-and-other-tickborne-diseases)
From 2019 to 2022, New Jersey had more than 16,000 reported cases of tick-borne disease. Learn about symptoms and how to prevent and treat tick bites.
#### [Do You Know the Signs and Symptoms of Uterine Fibroids?](https://www.virtua.org/articles/what-are-uterine-fibroids-and-how-do-you-know-if-you-have-them)
Uterine fibroids are noncancerous uterine tumors that affect millions of women, causing life-altering symptoms. Learn more about the signs and diagnosis.
#### [How Are Uterine Fibroids Treated?](https://www.virtua.org/articles/what-are-the-treatment-options-for-uterine-fibroids)
Several uterine fibroid treatment options can get you back to living your life without pain and inconvenience. Learn how you can determine the best treatment for you.
#### [How Can I Prevent Bone Loss and Osteoporosis?](https://www.virtua.org/articles/what-you-need-to-know-to-prevent-bone-loss-and-osteoporosis)
Without proper care, your bones can lose density and become too weak to support your body, putting you at high risk for breaks. But bone loss can be prevented.
#### [How Do You Manage the Side Effects of Weight-Loss Medications?](https://www.virtua.org/articles/how-do-you-manage-the-side-effects-of-weight-loss-medications)
Weight-loss medications, like Zepbound or Wegovy, are effective tools for managing obesity, but they can have side effects. These tips can help you avoid issues.
#### [A Woman’s Four-Step Guide to Fight Back on Back Pain](https://www.virtua.org/articles/4-ways-to-prevent-back-pain)
As women, we carry the weight of so many life stressors – and you don’t have to let back pain be one of them. Fight back with this four-step guide.
#### [What You Need To Know About Carpal Tunnel Syndrome](https://www.virtua.org/articles/what-you-need-to-know-about-carpal-tunnel-syndrome)
Carpal tunnel syndrome is a repetitive stress injury affecting 4 to 10 million Americans. Hand surgeon Eric D. Strauss, MD, answers your top questions about the condition.
#### [The Truth About Menopause, Weight Gain, and Belly Fat](https://www.virtua.org/articles/the-truth-about-menopause-weight-gain-and-the-pooch)
Women expect hot flashes with menopause. But, weight gain is the least popular AND least expected side effect of this hormonal shift. Here's what you can do.
#### [Shedding Light on Lesser-Known Menopause Symptoms and Solutions](https://www.virtua.org/articles/shedding-light-on-lesser-known-menopause-symptoms-and-solutions)
Menopause symptoms go far beyond hot flashes and night sweats. The lesser-discussed symptoms are real and disruptive to your life. But bioidentical hormone replacement therapy may provide relief.
#### [Inside Look at Blood Vessels Aids PAD Treatment](https://www.virtua.org/articles/inside-look-at-blood-vessels-aids-pad-treatment)
A new treatment for peripheral vascular disease that gives doctors a real-time, inside view of your blood vessels has given Daniel Spillane a leg up on enjoying life.
#### [Denise Davis: Pay Attention to Your Heart Health](https://www.virtua.org/articles/pay-attention-to-your-heart-health)
Denise Davis didn’t think she was at risk for heart disease. But after a heart attack and bypass surgery, she urges others to pay attention to their heart health.
#### [What You Need To Know About Stroke Treatment](https://www.virtua.org/articles/what-you-need-to-know-about-stroke-treatment)
A stroke requires emergency medical attention. But did you know there's more than one type of stroke, and the one you have may determine your treatment?
#### [10 Smart Ways to Manage Your Diabetes](https://www.virtua.org/articles/10-smart-ways-to-manage-your-diabetes)
Diabetes can be challenging to manage. Follow these 10 easy-to-understand strategies to positively impact your overall health and help you avoid complications.
#### [Signs You May Have Chronic Kidney Disease](https://www.virtua.org/articles/signs-you-may-have-chronic-kidney-disease)
Socks leaving marks on your legs? Running to the bathroom more often? Don’t ignore it. You may have early-stage chronic kidney disease.
#### [5 Essential Winter Foot Care Tips When You Have Diabetes](https://www.virtua.org/articles/5-essential-winter-foot-care-tips-when-you-have-diabetes)
If you have diabetes, foot care is especially important. What precautions do you need to prevent diabetes-related foot problems during the winter?
#### [Sweet Music: Trust, Teamwork Save Justin from Heart Attack](https://www.virtua.org/articles/sweet-music-trust-teamwork-save-justin-from-heart-attack)
Justin Fisher rarely gave his health much thought. But when tests revealed he had potentially life-threatening clots in three arteries, he was glad he had a team of caring doctors in his corner.
#### [Complex Heart Surgery Nets James a Lifelong Friend](https://www.virtua.org/articles/complex-heart-surgery-nets-james-a-lifelong-friend)
Jimmy Palma is a full-contact athlete, but a tear in his aorta nearly benched him for good. Thanks to heart surgery at Virtua Our Lady of Lourdes, he’s back in the game.
#### [Hepatitis C Kidney Transplant a Blessing For Lee Manns](https://www.virtua.org/articles/hepatitis-c-kidney-transplant-a-blessing-for-lee-manns)
Hepatitis C organ transplantation can considerably shorten the wait time for a suitable donor. For former chaplain Lee Manns, the option has definitely been a blessing.
#### [7 Reasons Why You Want Your Surgeon to Be an Expert in Robotics](https://www.virtua.org/articles/7-reasons-why-you-want-your-surgeon-to-be-an-expert-in-robotics)
Smaller scars, less pain, and faster recovery – that’s the power of robotic-assisted surgery at Virtua Health. Learn why choosing robotic expertise is the future of care.
#### [Colitis Symptoms Under Control, Jennifer Is ‘Living My Best Life’](https://www.virtua.org/articles/colitis-symptoms-under-control-jennifer-is-living-her-best-life)
Jennifer Lang’s life was ruled by her inflammatory bowel disease (IBD) symptoms. Thanks to the Virtua Crohn’s & Colitis Center, she’s back to cheering on the Philadelphia Eagles with husband and two children.
#### [How Do I Care for a Wound that Won't Heal?](https://www.virtua.org/articles/caring-for-wounds-that-wont-heal)
If you have diabetes or circulation problems, minor cuts and sores can turn into major problems. Here’s how our wound healing centers use advanced techniques to treat your nonhealing wounds.
#### [Five Back Pain Risk Factors That You Should Know](https://www.virtua.org/articles/who-has-the-highest-risk-for-back-pain)
Back pain is a common condition, but are you familiar with the most common risk factors that cause it? We've got five you should be aware of to support healthy back habits.
#### [Is My Back Pain Normal, or Is It Spinal Stenosis?](https://www.virtua.org/articles/is-it-back-pain-or-spinal-stenosis)
Spinal stenosis is a narrowing of the spaces within your spine, which puts pressure on the nerves, leading to pain and discomfort. Anokhi Mehta, MD, Virtua pain medicine specialist, explains the symptoms and treatments available.
#### [Augmented-Reality Surgery Has Bobby Back on Stage, Rocking His New Hip](https://www.virtua.org/articles/augmented-reality-surgery-has-bobby-back-on-stage-rocking-his-new-hip)
Bobby Jones wanted hip surgery that would get him back to performing in as little time as possible. Thanks to an advanced procedure at Virtua, he was thrilling audiences again in only a few weeks.
#### [Robotic Hernia Surgery Combines Innovative Techniques With Faster Recovery Times](https://www.virtua.org/articles/robotic-hernia-repair-offers-faster-recovery-and-less-pain)
Thanks to innovations in robotic technology, robotic-assisted hernia repairs can be performed through tiny incisions. The result is less overall tissue damage, less pain, and a faster recovery time.
#### [5 Back Stretches for the Work-From-Home Workweek](https://www.virtua.org/articles/5-stretches-to-relieve-back-pain-while-working-at-home)
Millions of people now are working at home—some in less-than-ergonomic workspaces. To alleviate back pain and stiffness, take a break and try these back and leg stretches.
#### [How Does Breast Density Affect Your Mammogram?](https://www.virtua.org/articles/how-does-breast-density-affect-your-mammogram)
The FDA now requires all U.S. mammogram centers to notify women about their breast density score. Here's what to know about breast density.
#### [Menopause: New Insights Into the Power of Hormone Replacement Therapy](https://www.virtua.org/articles/menopause-new-insights-into-the-power-of-hormone-replacement-therapy)
One good thing we know about HRT for menopause treatment: Newer studies have shown it can offer numerous health benefits, including reduced risks for heart disease, osteoporosis, and breast cancer.
#### [Signs You Should Get Treated For Vein Problems](https://www.virtua.org/articles/signs-you-should-get-treated-for-vein-problems)
Painful, bulging veins in your legs are not just a cosmetic concern. They could be a sign of a more serious condition that requires treatment. Here’s what you need to know.
#### [One New Heart Valve Saves Two Lives in the Tritten Family](https://www.virtua.org/articles/one-new-heart-valve-saves-two-lives-tritten-story)
A South Jersey woman needed a new heart valve while pregnant. Experts from Virtua Health performed the first-of-its-kind procedure—saving the lives of both mother and baby.
#### [What You Need to Know About Heart Failure](https://www.virtua.org/articles/what-you-need-to-know-about-heart-failure)
Heart failure can have some easy-to-miss symptoms, so when should you take note and see a doctor? Tolulope Agunbiade, MD, FACC, explores some common questions and answers.
#### [Lung Valve Surgery Relieves COPD, Emphysema Symptoms](https://www.virtua.org/articles/lung-valve-surgery-relieves-copd-emphysema-symptoms)
Virtua is the first health system in South Jersey to offer the Zephyr® endobronchial valve treatment, a minimally invasive procedure that uses tiny valves to direct air in and out of your lungs, improving your ability to breathe and enjoy life again.
#### [4 Easy Ways to Treat and Prevent Runner's Knee](https://www.virtua.org/articles/how-to-treat-and-prevent-runners-knee)
Whether you’re a leisure jogger or serious runner, there’s a good chance you’ve experienced knee pain at some point. If you’ve got questions about how to prevent and treat it, Christopher Chong, MD, CAQSM at Virtua Sports Medicine has your answers.
#### [Lung Screening, Robotic Technologies Get Pat Kicking Up Her Boots Again](https://www.virtua.org/articles/lung-screening-robotic-technologies-get-pat-kicking-up-her-boots-again)
New, leading-edge technology allowed Virtua experts to catch and treat Pat Vigneau’s lung cancer. Now, she’s back to enjoying life—cancer-free.
#### [Breast Cancer Diagnosis Inspires Catherine to Help Others](https://www.virtua.org/articles/breast-cancer-diagnosis-inspires-catherine-to-help-others)
The Penn Medicine \| Virtua Health Cancer Program provided complete treatment to help Catherine overcome breast cancer—and inspired her to assist others going through the journey.
#### [Jasmine’s On-Air and Pain-Free After Gallbladder Surgery](https://www.virtua.org/articles/jasmines-on-air-and-pain-free-after-gallbladder-surgery)
Jasmine Rodriguez’s abdominal pain would come out of the blue. Diagnosed with biliary dyskinesia, she trusted Virtua surgeon Jeffrey Emrich, DO, to remove her gallbladder and return her to the airwaves.
#### [When Should I See a Doctor About My Knee Pain?](https://www.virtua.org/articles/when-to-see-your-doctor-for-knee-pain)
Knee pain can make everyday tasks difficult. While not all knee pain is serious, Virtua orthopedic surgeon Scott Schoifet, MD, says some conditions do require attention from a health care provider.
#### [Quick Action Leads to Jesse's Recovery From Stroke](https://www.virtua.org/articles/quick-action-leads-to-jesses-recovery-from-stroke)
A fast response by the Penn Medicine \| Virtua Health Neurosciences Program team allowed Jesse to survive a stroke—and to thrive afterward.
#### [A Non-Athlete’s Guide to Shoulder Overuse Injuries](https://www.virtua.org/articles/shoulder-overuse-injuries-not-just-for-athletes)
Shoulder problems aren’t limited to athletes. Virtua orthopedic surgeon Sean McMillan, DO, explains shoulder overuse injuries and prevention in this article.
#### [Put Lower Back Pain Behind You With This Ten-Step Guide](https://www.virtua.org/articles/10-tips-for-dealing-with-lower-back-pain)
Sudden injury or the wear and tear of aging are the most common causes of lower back pain. No matter the cause, here are 10 recommendations to relieve and prevent pain.
#### [Wide-Awake Hand Surgery Speeds Recovery, Puts Control in Patients' Hands](https://www.virtua.org/articles/wide-awake-hand-surgery-offers-new-options)
Hand surgeon Nathan Bodin, MD, introduces the benefits of wide-awake hand surgery, an innovative technique which minimizes postoperative pain and can speed your return to everyday activities.
#### [South Jersey Veteran Thrives After Cross-Country Kidney Donation](https://www.virtua.org/articles/south-jersey-veteran-thrives-after-cross-country-kidney-donation)
Jill Pinkelman and Budd Springer live 1,200 miles apart and had never met. Budd’s need for a new kidney brought them together.
#### [Working from Home? Take a Quick Break to Stretch Your Wrists](https://www.virtua.org/articles/take-a-short-break-from-working-at-home-to-stretch-your-wrists)
Using a computer all day can cause repetitive strain on the muscles, tendons, and joints in your hands. These wrist stretches can help alleviate the pressure in minutes.
#### [3 Ways to Avoid Knee Pain](https://www.virtua.org/articles/3-ways-to-avoid-knee-pain)
Knee pain can get in the way of your favorite activities, making it difficult to keep up with an active lifestyle – so why not stop it before it starts? Here are three quick ways to fight back the most common causes of knee pain.
#### [When Should I See a Doctor for My Hip Pain?](https://www.virtua.org/articles/when-to-see-the-doctor-about-your-hip-pain)
Hip pain limits mobility. While some pain may be relieved at home, Virtua orthopedic surgeon Rajesh Jain, MD, answers your questions about when you should seek professional treatment.
#### [When Should I See a Doctor About My Shoulder Pain?](https://www.virtua.org/articles/when-to-see-the-doctor-about-your-shoulder-pain)
Our shoulder gives us great range of motion, but also opportunity for pain. Virtua orthopedic surgeon Andrea Bowers, MD, answers your questions about treating shoulder pain.
#### [Is My Back Pain Normal, or Is It Sciatica?](https://www.virtua.org/articles/my-back-pain-strain-or-sciatica)
Do you just have a pulled muscle, or are you suffering from sciatica? Anokhi Mehta, MD, Virtua Pain Medicine Specialist, explores some frequently asked questions related to the condition, and what you can do about it.
#### [Is My Back Pain Normal, or Is It a Herniated Disk?](https://www.virtua.org/articles/is-it-back-pain-or-a-herniated-disk)
Back pain can be caused by anything from strained muscles to sleeping in an awkward position—but when is it time to be concerned? Spine Surgeon James Sanfilippo, MD, explores answers to some common questions about herniated disks.
#### [When Is It Back Pain, and When Is It Something More?](https://www.virtua.org/articles/when-is-it-back-pain-and-when-is-it-something-more)
Ever wondered if your back pain was caused by poor posture or a more serious condition? Pain Management specialist Benjamin Duckles, MD, has got your back with the answers to some common questions.
#### [Watchman Heart Device: a Technological Breakthrough for Blood Clot Prevention](https://www.virtua.org/articles/watchman-heart-device-traps-blood-clots-reduces-risk-of-stroke)
Atrial fibrillation, or AFib, is a heart rhythm disorder that can increase chances of a stroke. Cardiologist Heath Saltzman, MD, discusses the Watchman device, an innovative medical implant for AFib that can save lives.
#### [Albert's Emergency Cardiac Surgery Is a 'Story of a Lifetime'](https://www.virtua.org/articles/alberts-emergency-cardiac-surgery-is-a-story-of-a-lifetime)
Timely rescue and emergency aortic dissection surgery at Virtua Our Lady of Lourdes Hospital saved Albert’s life.
#### [What Can I Do Right Now About My Aching Back?](https://www.virtua.org/articles/5-ways-to-cope-with-an-aching-back)
One in four American adults has lower back pain, and it's a top reason people visit the doctor. Eric Requa, DO, Virtua Sports Medicine Specialist, offers simple steps that may ease your pain without a doctor's visit.
#### [How Do I Get Rid of This Back Pain for Good?](https://www.virtua.org/articles/find-relief-from-unbearable-back-pain)
The path to back pain relief isn't always clear, but the best first step is getting an accurate diagnosis. Learn what to do when at-home treatments no longer cut it.
#### [When Should I Be Worried About My Neck Pain?](https://www.virtua.org/articles/when-is-it-neck-pain-when-is-it-something-more)
Do you wake with neck pain, thinking you “slept wrong” or overdid your upper body workout? Thomas Plut, DO, Virtua Sports Medicine Physician, explains when to seek medical help for your neck pain.
#### [Advanced Heart Failure Therapies Get Bernadine Back to Full Speed](https://www.virtua.org/articles/advanced-heart-failure-therapies-get-bernadine-back-to-full-speed)
Thanks to guideline-directed medical therapy, including an implanted device to regulate and synchronize her heartbeat, Bernadine heart function has returned to normal.
#### [Sarah Wins Back Her Health After Crohn's Disease Diagnosis](https://www.virtua.org/articles/sarah-wins-back-her-health-after-crohns-disease-diagnosis)
Sarah Campbell won the Mrs. New Jersey International 2021 title just months after being diagnosed with Crohn’s disease and undergoing bowel surgery.
#### [Overcoming Addiction, Philip Now Sees More Positive Side to Life](https://www.virtua.org/articles/overcoming-addiction-philip-now-sees-more-positive-life)
Virtua’s Medication for Addiction Therapy program provided the medical and behavioral therapy Philip needed to help him overcome his reliance on opioids.
#### [Firefighter's Successful Lung Cancer Care at Virtua](https://www.virtua.org/articles/firefighters-successful-lung-cancer-care-at-virtua-health)
Thankfully, Jerry paid attention to his lingering cough and as a result, got the expert care needed to treat his lung cancer.
#### [A Lung Screening Put Teresa Back in the Race](https://www.virtua.org/articles/lung-screening-put-teresa-back-in-the-race)
Teresa Nocentino feared years of smoking had damaged her lungs. Virtua’s lung screening program caught Teresa’s cancer, helping her get it treated and back in the race.
#### [A Breast Self-Exam Saved Kristen's Life](https://www.virtua.org/articles/self-exam-prompts-successful-outcome-for-breast-cancer-survivor)
When Kristen Davidson found a lump in her left breast, she immediately called her doctor. Her quick action and the efforts of the Penn Medicine \| Virtua Cancer Program team led to successful treatment.
#### [Early Treatment is Best to Relieve Hemorrhoid Symptoms](https://www.virtua.org/articles/the-best-hemorrhoid-treatment-is-early-treatment)
Hemorrhoids are a problem not many want to discuss. Some may even avoid seeking professional help because of embarrassment. Learn about the treatments.
#### [The Top 10 Foods For A Healthy Diabetes Diet](https://www.virtua.org/articles/the-top-10-foods-for-a-healthy-diabetes-diet)
A healthy diabetes diet contains a variety of foods that help regulate blood sugar, boost metabolism and keep your hunger in check. Here are the 10 best foods to try.
#### [Keeping the Beat: Advanced Heart Surgery for Aortic Aneurysm](https://www.virtua.org/articles/advanced-heart-surgery-for-aortic-aneurysm)
A problem with your aortic root can disrupt the flow of blood throughout your body, leading to shortness of breath, chest pain, and more. Virtua cardiothoracic surgeons are among the few specialists in the region performing valve-sparing aortic root replacement.
#### [Local Pastor Makes Kidney Health Mission of Ministry](https://www.virtua.org/articles/local-pastor-makes-kidney-health-mission-of-ministry)
Chronic kidney disease is not stopping Pastor Derek Gatling from serving the community. He has made health a focus of his ministry.
#### [What’s the Difference Between Type 1 and Type 2 Diabetes?](https://www.virtua.org/articles/difference-between-type-1-and-type-2-diabetes)
Understanding the roles of glucose and insulin are key to unlocking the difference between type 1 and type 2 diabetes—and the special treatment each requires.
#### [All for Bear: Dan Loses Weight to Be His Son’s Kidney Donor](https://www.virtua.org/articles/all-for-bear-dan-loses-weight-to-be-his-sons-kidney-donor)
Dan Shaw is losing weight using the new weight-loss medication Zepbound so he can be his young son’s kidney donor.
#### [Hyperbaric Wound Therapy Puts Joette Back in Motion](https://www.virtua.org/articles/hyperbaric-wound-therapy-puts-joette-back-in-motion)
Advanced treatments like special dressings, intravenous antibiotics, and hyperbaric oxygen therapy successfully treated Joette’s nonhealing wound, allowing her to return to her active life.
#### [Robotic Hernia Repair Renews David's Active Lifestyle](https://www.virtua.org/articles/robotic-hernia-repair-renews-davids-active-lifestyle)
An inguinal hernia landed athlete David Monk on the sidelines. Robotic-assisted hernia repair surgery got him back in the game.
#### [Roxanne’s Journey to Finding Health and Happiness Through Bariatric Surgery](https://www.virtua.org/articles/roxannes-journey-to-finding-health-and-happiness-through-bariatric-surgery)
After years of struggling with her weight, Roxanne Ferguson made the courageous decision to undergo bariatric surgery. Now, 125 pounds lighter, she shares her story of transformation, resilience, and the joy of rediscovering life.
#### [Time Is Brain: Know Your Stroke Symptoms](https://www.virtua.org/articles/time-is-brain-know-your-stroke-symptoms)
During a stroke, every minute counts. Recognizing the early signs can mean the difference between recovery and permanent damage.
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| Readable Markdown | Whether caused by sudden injury or the wear-and-tear of aging, lower back pain is a common condition. Virtua spine surgeon Robert Greenleaf, MD, offers these ten tips you can try today that will help relieve and prevent back pain of all kinds.
By [Robert Greenleaf, MD](https://doctors.virtua.org/provider/Robert+Greenleaf/2137238), Spine Surgeon, [Virtua Orthopedics & Spine](https://www.virtua.org/Services/Orthopedics-and-Spine)
Lower back pain is extremely common and one of the top reasons for missed workdays. That’s because the lower back supports the weight of the upper body and is subject to a lot of stress and strain—especially during everyday movements like lifting and twisting.
One of two things typically causes lower back pain: a sudden injury or the wear and tear of aging, arthritis and physical activity. No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.
## 1\. Maintain correct posture during activities to avoid back pain.
To protect your lower back from injury, it’s important to maintain proper posture when performing physical activities—especially if you play sports or have a job that requires repetitive motions. Avoid slouching as much as possible and aim to keep your spine erect. When lifting, bend and straighten from the knees, not the waist. And be sure to move your hips when twisting from side to side.
### 2\. Maintain correct posture when sitting.
You can avoid lower back pain by maintaining proper posture when sitting. If you have a desk job, keep your feet planted on the floor and use a chair that provides lower back support. Also, avoid hunching forward to see your computer screen and reaching far in front of you to use your mouse or keyboard.
### 3\. Use ice or heat.
If you’ve experienced a lower back injury, applying ice within the first 24-72 hours afterward can help ease pain and reduce swelling. After that, switch to heat to help relax tight muscles. Heat also is useful for chronic lower back pain that isn’t related to an acute injury. Regardless of whether you're using heat or ice, you shouldn’t use it for more than 20 minutes at a time. This will help prevent skin damage.
### 4\. Stretch your muscles.
Stretching is a great way to relieve chronic and acute lower back pain—and prevent future lower back problems. Because the muscles in the back extend in many different directions, it’s important to do a variety of stretches. Basic lower back stretches include:
- Lying flat on your back and pulling your knees to your chest.
- Lying flat on your back with your arms outstretched in a “T” position, bending one knee and twisting in the direction of your straight leg while trying to touch your bent knee to the floor (called a spinal twist).
- Lying on your stomach with your arms stretched overhead and lifting your chest and/or legs off the floor (called a “superman”).
### 5\. Wear proper footwear.
Supportive footwear can improve your overall posture, increase stability and decrease your risk of suffering from lower back pain. Make sure you wear the appropriate footwear for the activity you are performing (sneakers for running or exercising, or boots for doing construction work). Although occasionally wearing unsupportive shoes such as flip flops or high heels is unlikely to cause lower back problems, prolonged or frequent wear can put increased pressure on your lower spine.
### 6\. Maintain a healthy weight.
Being overweight can increase the strain on your lower back, especially as you age. Follow your doctor’s recommendations for diet and exercise and aim to keep your weight within a healthy range for your height.
### 7\. Stay active.
If you're dealing with lower back pain, you should resist the temptation to stay in bed. In fact, moving around and engaging in gentle stretching can help your lower back muscles heal faster. However, carefully move within your comfort zone and avoid strenuous activities that cause more pain.
### 8\. Consider using over-the-counter pain relievers.
Over-the-counter pain relievers—especially anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen—are the workhorses for lower back injuries because they also reduce swelling. To get the maximum benefit from these medications, it’s important to take them round-the-clock for several days in a row when you’re experiencing lower back pain. These medications aren’t safe for everyone, so check with your doctor before taking them.
### 9\. Get a massage.
In addition to stretching, massage is another way to help lengthen shortened muscles and relieve tension in the lower back. Healthy lower back muscles lead to increased overall stability, which can help prevent future lower back problems.
### 10\. Sleep on a quality mattress.
Lower back pain sufferers usually benefit from sleeping on a medium-firm mattress. However, your preferred sleep position also should influence your mattress selection. To maintain good posture, side sleepers should select a softer mattress. Back and stomach sleepers should choose a firmer mattress. If you have lower back pain, it’s a good idea to avoid sleeping on your stomach altogether.
If your lower back pain doesn’t improve after 4 to 6 weeks of home care using these suggestions, you should see your doctor. You also should contact your doctor right away if you have any “red flags,” including:
- A history of cancer or a recent infection
- A recent fall or other acciden
- Extreme fatigue
- Rapid weight loss
- Signs of infection, such as fever, chills, sweats
- Nerve problems, such as shooting pain, numbness or tingling
- Changes in bowel or bladder function
Other options for treating lower back pain may include [physical therapy](https://www.virtua.org/Services/Orthopedics-and-Spine/Physical-Therapy-and-Rehabilitation), [pain management](https://www.virtua.org/Services/Orthopedics-and-Spine/Pain-Management) with cortisone injections or, in certain cases, surgery. Although lower back surgery can be beneficial for patients who are experiencing nerve problems and injured discs, it’s not typically recommended for patients with other types of lower back pain. There are many options for treating back pain, and at Virtua Orthopedics & Spine, we'll assess your unique needs and tailor your care plan to meet them.
Take our [Virtua Orthopedics & Spine back pain quiz](https://hra.thisisvirtua.org/v3/71040f69-55cb-44a7-b2e1-60a7276e2a55) to determine if it might be time to see a spine specialist about your back pain, or call [609-267-9400](tel:+1-609-267-9400) to request a consultation with a Virtua spine specialist.
## There's So Much More to Explore
Discover expert insights, inspiring stories, health tips, and more by exploring the content below\!
#### [6 Tips to Tame Your Spring Allergies](https://www.virtua.org/articles/6-tips-to-tame-your-spring-allergies)
For many of us, spring is the season of sneezing, coughing, sore throat, itchy throat, and watery eyes. Here are steps you can take to minimize your allergy suffering.
#### [What Women Over Age 50 Need To Know About Late-Onset Lupus](https://www.virtua.org/articles/what-women-over-age-50-need-to-know-about-late-onset-lupus)
Lupus is a systemic autoimmune disease that can affect the skin, joints, and internal organs. While it is typically associated with younger women, "late-onset" lupus occurs after age 50 and presents its own unique set of challenges and symptoms.
#### [Heart Tests Your Doctor May Order](https://www.virtua.org/articles/heart-tests-your-doctor-may-order)
Just like a mechanic checking your car, your doctor performs tests to assess your heart health. Virtua cardiologist Samuel Ventrella, MD, explains the most common tests your doctor may order, as well as some more advanced screenings.
#### [Are You At Risk For Chronic Kidney Disease](https://www.virtua.org/articles/are-you-at-risk-for-chronic-kidney-disease)
Diabetes and high blood pressure can affect you beyond the need to take medication—they’re also the top risk factors for chronic kidney disease. Are you at an increased risk?
#### [Can Your Gut Health Affect Your Heart?](https://www.virtua.org/articles/can-your-gut-health-affect-your-heart)
A complex interplay between the bacteria that live in our intestines and the systems in our body can influence our risk for serious illnesses, including cardiovascular disease. Here's how to stay on track.
#### [8 Signs It's Time to See a Gastroenterologist](https://www.virtua.org/articles/8-signs-its-time-to-see-a-gastroenterologist)
Digestive health issues are pretty common. Knowing the difference between the occasional stomachache and something more serious can help you determine if it's time to see a gastroenterologist.
#### [Why on Earth Am I Always So Cold?](https://www.virtua.org/articles/why-on-earth-am-i-always-so-cold)
Always feeling cold? It could be your body’s natural temperature regulation—or a sign of something deeper. Learn common causes and ways to warm up.
#### [The Best and Worst Foods for Acid Reflux](https://www.virtua.org/articles/the-best-and-worst-foods-for-acid-reflux)
Discover the best and worst foods for acid reflux. Learn which meals trigger heartburn, which soothe it, and get tips to keep reflux at bay without giving up flavor.
#### [Foods to Enjoy and Avoid for GLP-1 Heartburn](https://www.virtua.org/articles/foods-to-enjoy-and-avoid-for-glp-1-heartburn)
GLP-1 heartburn can be uncomfortable, but knowing what to eat helps. Weight loss experts from the Complete Weight Management Program share their top tips for foods to enjoy and avoid while on GLP-1 medications.
#### [6 Ways to Get More Out of Your Daily Walk](https://www.virtua.org/articles/6-ways-to-get-more-out-of-your-daily-walk)
Have you been getting out every day for a walk, but feel ready to step it up with new challenges or change it up with some variety? Here are a few ideas to boost your next walk.
#### [Is Your Daily Walk Making You Really Sore?](https://www.virtua.org/articles/why-your-daily-walk-may-be-making-you-really-sore)
Achieving your daily step goal can boost your health in many ways, but you might also experience some unexpected aches and pains. Here's why you could be sore and when to seek treatment.
#### [5 Best Biking Trails In South Jersey](https://www.virtua.org/articles/5-best-biking-trails-in-south-jersey)
One of the best ways to take advantage of South Jersey's warmer weather is to get outside for a bike ride. We share some favorite local trails here.
#### [What to Expect During Perimenopause](https://www.virtua.org/articles/whats-perimenopause-all-about)
Discover what to expect during perimenopause—from hot flashes to mood changes—and how to manage symptoms and stay healthy through your 40s and beyond.
#### [How Are Uterine Fibroids Treated?](https://www.virtua.org/articles/what-are-the-treatment-options-for-uterine-fibroids)
Several uterine fibroid treatment options can get you back to living your life without pain and inconvenience. Learn how you can determine the best treatment for you.
#### [10 Smart Ways to Manage Your Diabetes](https://www.virtua.org/articles/10-smart-ways-to-manage-your-diabetes)
Diabetes can be challenging to manage. Follow these 10 easy-to-understand strategies to positively impact your overall health and help you avoid complications.
#### [How Do I Care for a Wound that Won't Heal?](https://www.virtua.org/articles/caring-for-wounds-that-wont-heal)
If you have diabetes or circulation problems, minor cuts and sores can turn into major problems. Here’s how our wound healing centers use advanced techniques to treat your nonhealing wounds.
#### [Is My Back Pain Normal, or Is It Spinal Stenosis?](https://www.virtua.org/articles/is-it-back-pain-or-spinal-stenosis)
Spinal stenosis is a narrowing of the spaces within your spine, which puts pressure on the nerves, leading to pain and discomfort. Anokhi Mehta, MD, Virtua pain medicine specialist, explains the symptoms and treatments available.
#### [What You Need to Know About Heart Failure](https://www.virtua.org/articles/what-you-need-to-know-about-heart-failure)
Heart failure can have some easy-to-miss symptoms, so when should you take note and see a doctor? Tolulope Agunbiade, MD, FACC, explores some common questions and answers.
#### [Lung Valve Surgery Relieves COPD, Emphysema Symptoms](https://www.virtua.org/articles/lung-valve-surgery-relieves-copd-emphysema-symptoms)
Virtua is the first health system in South Jersey to offer the Zephyr® endobronchial valve treatment, a minimally invasive procedure that uses tiny valves to direct air in and out of your lungs, improving your ability to breathe and enjoy life again.
#### [4 Easy Ways to Treat and Prevent Runner's Knee](https://www.virtua.org/articles/how-to-treat-and-prevent-runners-knee)
Whether you’re a leisure jogger or serious runner, there’s a good chance you’ve experienced knee pain at some point. If you’ve got questions about how to prevent and treat it, Christopher Chong, MD, CAQSM at Virtua Sports Medicine has your answers.
#### [When Should I See a Doctor About My Knee Pain?](https://www.virtua.org/articles/when-to-see-your-doctor-for-knee-pain)
Knee pain can make everyday tasks difficult. While not all knee pain is serious, Virtua orthopedic surgeon Scott Schoifet, MD, says some conditions do require attention from a health care provider.
#### [3 Ways to Avoid Knee Pain](https://www.virtua.org/articles/3-ways-to-avoid-knee-pain)
Knee pain can get in the way of your favorite activities, making it difficult to keep up with an active lifestyle – so why not stop it before it starts? Here are three quick ways to fight back the most common causes of knee pain.
#### [When Should I See a Doctor for My Hip Pain?](https://www.virtua.org/articles/when-to-see-the-doctor-about-your-hip-pain)
Hip pain limits mobility. While some pain may be relieved at home, Virtua orthopedic surgeon Rajesh Jain, MD, answers your questions about when you should seek professional treatment.
#### [Is My Back Pain Normal, or Is It Sciatica?](https://www.virtua.org/articles/my-back-pain-strain-or-sciatica)
Do you just have a pulled muscle, or are you suffering from sciatica? Anokhi Mehta, MD, Virtua Pain Medicine Specialist, explores some frequently asked questions related to the condition, and what you can do about it.
#### [Is My Back Pain Normal, or Is It a Herniated Disk?](https://www.virtua.org/articles/is-it-back-pain-or-a-herniated-disk)
Back pain can be caused by anything from strained muscles to sleeping in an awkward position—but when is it time to be concerned? Spine Surgeon James Sanfilippo, MD, explores answers to some common questions about herniated disks.
#### [What Can I Do Right Now About My Aching Back?](https://www.virtua.org/articles/5-ways-to-cope-with-an-aching-back)
One in four American adults has lower back pain, and it's a top reason people visit the doctor. Eric Requa, DO, Virtua Sports Medicine Specialist, offers simple steps that may ease your pain without a doctor's visit.
#### [When Should I Be Worried About My Neck Pain?](https://www.virtua.org/articles/when-is-it-neck-pain-when-is-it-something-more)
Do you wake with neck pain, thinking you “slept wrong” or overdid your upper body workout? Thomas Plut, DO, Virtua Sports Medicine Physician, explains when to seek medical help for your neck pain.
#### [A Breast Self-Exam Saved Kristen's Life](https://www.virtua.org/articles/self-exam-prompts-successful-outcome-for-breast-cancer-survivor)
When Kristen Davidson found a lump in her left breast, she immediately called her doctor. Her quick action and the efforts of the Penn Medicine \| Virtua Cancer Program team led to successful treatment.
#### [Keeping the Beat: Advanced Heart Surgery for Aortic Aneurysm](https://www.virtua.org/articles/advanced-heart-surgery-for-aortic-aneurysm)
A problem with your aortic root can disrupt the flow of blood throughout your body, leading to shortness of breath, chest pain, and more. Virtua cardiothoracic surgeons are among the few specialists in the region performing valve-sparing aortic root replacement.
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