Recreational Swimming: Activate Muscles Without Pressuring Your Spine

[fa icon="calendar'] Mar 6, 2020 6:00:00 AM / by Florida Pain Relief Centers posted in Pain Relief, Chronic Pain Management, Back Injuries

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Recreational swimming is a highly recommended activity  for people with back injuries*. It helps alleviate the pain, strengthen muscles, and improve mood.

People who had experiences with back injuries need a low impact form of physical activity. Swimming is often recommended as the most helpful exercise for this.

Swimming can allow one to exercise while placing less pressure on your spine and joints. This allows the type of exercise to be typically easier as well as provide an array of benefits for patients with back pain.

How recreational swimming benefits you

There are several reasons for back pain, among some of the most common causes of back pain are strained ligaments and muscles. Swimming allows greater freedom of movement in an environment that places less strain on the joints.

Swimming helps ease the stress on muscles and joints in the back and body. More importantly, it helps increase one's range of motion. Water also  can provide a healthy dose of hydrostatic pressure, which encourages healthy blood circulation.

Typically swimming works to exercise large and small muscles equally, depending on which exercises you choose to do in the water.

Some people find that the  best exercises are those performed in a standing or vertical position, which helps you avoid any unnecessary hyper-extension and keeps the spine neutral.

Taking the time to stretch and exercise the hip and core muscles can work to improve flexibility and core strength, both of which are helpful.

Recommended swimming exercises for low back pain*

The following swimming exercises are proven to help reduce back pain.

Water aerobics

Water aerobics is a good workout for those recovering from a back injury.  This workout helps condition lower back muscles and your core. It's also great preparation for lap swimming.

Start your session with running or walking in place in the water to get your back and joints unweighted. Try jogging in water and shift tempos. Increase speed every 30 seconds. Pay special attention to warming up, cooling down, and include flexibility exercises.


Backstroke can help by stretching and strengthening your back over time.

Pull drill

Recreational swimming is a highly recommended type of physical therapy because water helps eliminate the stress on muscles and joints in the back.

Pull drills involve swimming using your arms while isolating the legs. This sort of movement helps to stretch the lower back while avoiding strain on other areas of the back.


Not one form of exercise works for everyone, it's important to ensure that you work with your pain management provider on your start-up and progress. Should you feel that any of your exercises are worsening your pain, be sure to communicate this to your pain doctor.

Remember for patients in pain, movement serves to lubricate joints and improve flexibility, both of which are helpful.


* IMPORTANT NOTE: When exercising, never push yourself past the point of experiencing pain. Always consult with your pain doctor before engaging in any physical activities that may be unsafe for your individual pain condition.

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Meteoropathy: The Weather's Impact on Chronic Pain

[fa icon="calendar'] Feb 23, 2020 7:00:00 AM / by Dr. Myrdalis Díaz-Ramírez posted in Chronic Pain Management

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Many times, patients complain of increased pain "because of the weather." On a single day, there are easily 4-5 patients complaining that their joints hurt because of the weather being colder, or because rain is imminent. This change in pain that occurs with climate or weather shifts is called meteoropathy .
Many patients with different types of arthritis or headaches, as well as patients who have had surgeries with implants, will likely experience this at some point. Even patients with less common conditions, like multiple sclerosis, may feel their discomfort levels increase or decrease based on what's happening outside their windows.
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Sarasota Physician Invited to Speak on Pain Topics at the LMSA 2020 National Conference

[fa icon="calendar'] Feb 11, 2020 7:00:00 AM / by Florida Pain Relief Centers posted in Sarasota Pain Relief, Florida Pain Relief, Chronic Pain Management

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On Saturday. March 7, 2020, Dr. Myrdalis Díaz-Ramírez of Sarasota Pain Relief Centers will be in attendance at the annual conference hosted by Latino Medical Student Association Midwest.

Dr. Díaz-Ramírez will have the honor of delivering a presentation on the topics of Pain Management and Neuromodulation.

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Prompt Sciatica Treatment is Key for Optimal Back Pain Relief

[fa icon="calendar'] Jan 29, 2020 4:56:45 PM / by Florida Pain Relief Centers posted in Back Pain, Florida Pain Relief, Chronic Pain Management, Sciatica

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Chronic back pain can often be a product of aging/wear and tear, but it can also be caused by trauma, an injury, or other factors. The most common causes for chronic back pain are:

  • Arthritis of the spine
  • Spinal stenosis
  • Disc problems
  • Myofascial pain syndrome
  • Mechanical issues
  • Soft-tissue injuries

If painful symptoms are detected early on, back pain and nerve inflammation is more likely to be treated without the need for invasive back surgery.

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Adjust Your Sitting Position to Manage Back Pain at the Office

[fa icon="calendar'] Jan 26, 2020 7:00:00 AM / by Florida Pain Relief Centers posted in Back Pain, Florida Pain Relief, Chronic Pain Management

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One of the drawbacks of living in a modern digital era is that many of today’s jobs call for employees to be in a sitting position throughout the day, which can do more harm than good to the human body. Sitting for up to 8 hours in an average workday can lead to myriad back issues, in addition to other physical ailments and conditions.

However, with some relatively simple adjustments to improve your posture and sitting position, you can decrease some of the pressure on your back and help alleviate common pain symptoms.

To minimize back pain during office hours, try to remain mindful of the following:

Elbow position

To put the least pressure on your arms and shoulders, you must keep your elbows at an approximate 90-degree angle. Elbows should be positioned on chair rests in a way that doesn’t push your arms up into your shoulders.

An arm rest should be at a height where it lifts your shoulders, elbows, and arms just slightly. This will provide the optimal amount of support and relief from pressure. It also serves to prevent your body from slouching forward.

Furthermore, make sure that your keyboard or desk are positioned to enable a comfortable reach to them. Bear in mind that there are poorly designed desks and chairs that won’t allow you to get into a correct position even if you try, so starting off with the right office furnishings is an important factor in achieving proper elbow positioning going forward.

Thigh check

When in a seated position, thighs should be parallel with the floor. This will ensure that your lower back is in the correct position. If needed, adjust the height of your chair so that your feet touch the ground, and make sure that your hips are at a 90-degree angle.

If your chair is too low and cannot be adjusted, using seat pillows will help you attain the correct sitting position.

Calf check

To check that your calves will have sufficient room for movement, sit all the way back in your chair with your back pressed against the back rest. While in this position, try and put your hands underneath your legs. There should be enough room between your calves and the chair for your fist. If there’s no room, then your chair is too large. If the chair can’t be adjusted, add some lumbar support for your back.

Establish low back support

A proper sitting position means having your back fit snugly against the chair back rest. Your lower back needs enough support so that you don’t need to bend forward as you go about your daily work duties.

Eye level

Sit in front of your desk as normal and close your eyes, then open them and see where your gaze rests when looking straight ahead. If you are looking directly at your computer screen, your sitting position is ideal. If the screen is too low or high for your gaze, adjust your sitting position or computer screen until your vision lines up with what you’re viewing throughout the day.

Get Up and Move

Lastly, your body needs good blood circulation for best performance, so make sure to get up at least once every hour or so to walk or stretch your legs.

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6 Common Symptoms of “Slipped Disc” – Also Known as Herniated Disc

[fa icon="calendar'] Jan 22, 2020 12:16:10 AM / by Florida Pain Relief Centers posted in Back Pain, Sarasota Pain Relief, Florida Pain Relief, Chronic Pain Management

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Disc herniation is one of the most common back problems people experience today. This painful condition can make common physical movements difficult, causing sufferers to miss out on many of life’s most enjoyable activities.

Our spine is comprised of bones known as vertebrae. Between each of these bones are spinal discs that, when ruptured, can cause irritation to the surrounding nerves.

Here are some of the symptoms that may indicate disc herniation:

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5 Simple Lifestyle Changes That Can Help with Chronic Back Pain

[fa icon="calendar'] Jan 16, 2020 12:13:17 AM / by Florida Pain Relief Centers posted in Back Pain, Sarasota Pain Relief, Florida Pain Relief, Chronic Pain Management

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Anyone who suffers from chronic back pain knows how challenging it can be to perform even the simplest daily activities. Fortunately, thanks to the latest innovative treatment options available, there is hope for those who seek treatment from qualified pain management physicians.

But there are also steps that can be taken as part of your everyday routine that may help to reduce your back pain symptoms, in addition to following your pain doctor’s recommendations:

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Have Spine Pain, Numbness or Weakness in the Arms or legs?

[fa icon="calendar'] Jan 10, 2020 5:45:31 PM / by Florida Pain Relief Centers posted in Back Pain, Florida Pain Relief, Chronic Pain Management, Neck Pain, Orlando Pain Relief

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If your answer to the above question is 'yes,' you may need an Electromyography and Nerve Conduction study (EMG/NCS.)

If you have neck or back pain, your doctor may order electrodiagnostic tests to check your nerves and muscles. These tests can help your doctor find nerve or muscle damage.

The American Association of Neuromuscular & Electrodiagnostic Medicine (AANEM) advises when these tests are needed.

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A Game-Changer in Pain Relief Treatments for Lumbar Spinal Stenosis Sufferers

[fa icon="calendar'] Dec 27, 2019 5:04:09 PM / by Florida Pain Relief Centers posted in Back Pain, Lumbar Spinal Stenosis, Lumbar Indirect Decompression, Chronic Pain Management

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If you, like millions of other Americans, suffer from chronic back and leg pain as a result of Lumbar Spinal Stenosis (LSS), you know what it’s like to find many everyday actions difficult or even impossible.

LSS sufferers experience many frustrating issues in their daily life due to loss of mobility and painful symptoms that prevent them from fully engaging in activities they used to enjoy.

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Make a Pain-Free Life Your New Year Resolution

[fa icon="calendar'] Dec 20, 2019 7:00:00 AM / by Florida Pain Relief Centers posted in Florida Pain Relief, Chronic Pain Management

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If you’re one of the millions of people who suffer daily with chronic pain, chances are the past year has been challenging for you. Pain conditions can be debilitating, and can affect all aspects of your life, including work, social life, financial situation and the ability to handle simple, everyday responsibilities.

If the past year has been difficult for you because of chronic pain, know this: your next year does NOT have to be like this. You don’t have to suffer needlessly, nor miss out on doing the things you truly enjoy every day.

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