What are the alternative treatments to vertebroplasty or kyphoplasty?

The alternative treatments to vertebroplasty or kyphoplasty are living with the pain, rest, wearing a back brace, physical therapy for core muscle strengthening and pain medicine.  Please click on Kyphoplasty for more information on vertebral body compression fractures.

I broke my back. Who do I see for vertebroplasty and kyphoplasty?

I would recommend seeing a spine surgeon if you are considering vertebroplasty or kyphoplasty.    You should bring your x-rays, CT and MRI to be reviewed and interpreted to determine the best treatment for you.  For more information about spinal compression fractures, vertebroplasty and kyphoplasty, please click Kyphoplasty.

Click Schedule an Appointment to learn more how Executive Spine Surgery can help you.  Good Luck!

What are the Risks of Vertebroplasty and Kyphoplasty?

Vertebroplasty and kyphoplasty are common, safe, and helpful procedures, but like any other procedure or medication, there are many risks.  Some of the risks are related to fracture, a person’s health, anesthesia, and procedure.  Fortunately, the risk of these procedures are generally low, but risks include death, stroke, heart attack, pneumonia, blood clots in lungs and legs, fat embolus, plastic spreading to the lungs, lung collapse, spinal cord or nerve injury causing pain, numbness, weakness, bowel and bladder incontinence or paralysis, infection, bleeding, but not limited to these complications. People with one fracture are at increased risk of future fractures.

For more information on vertebroplasty and kyphoplasty please click on Kyphoplasty.

back pain at work

Beat the Hunch: How to Relieve Back Pain at Work

Given that 20% of Americans report having some kind of back problems, it’s important for everyone to pay attention to their back health during the day. One of the places you can hurt your back is while you’re at work, even if you don’t have a strenuous job. As more people sit down throughout the day at a desk, back pain at work has actually increased.

Here are five ways to beat back pain while you’re at your office.

1. Focus on Posture

Even while you’re sitting, you could be damaging your spine and back with bad posture. This positioning can lead you to suffer discomfort while walking or running, just because you sat the wrong way.

While you’re sitting, you need to keep your feet flat on the ground. If you’re sitting at a desk, you should keep your head in a neutral position with your ears over and directly above your shoulders. This ensures that your whole body, from top to bottom, is in a position that’s healthy for you.

You need your weight equally distributed throughout your body as you’re seated. Your bones put weight on your hips and you need the lower portions of hips to only take as much pressure as they need to.

When you round your lower back, your head and your shoulders are going to slump forward.

Make sure your chair’s height is at the right height. Your thighs should be angled down only slightly. This manages to keep your weight distributed throughout the bones you’re sitting on.

2. Adjust Your Monitor and Keyboard

Where your monitor and keyboard are located makes a big difference in how your back feels. You need to be looking in the right direction and have your tools in the right spot to work comfortably.

Your monitor should be level with your nose. With a monitor too low, you’re going to have your had angled down and put stress on your neck. Working with a laptop is a challenge, so use a second monitor if it’s possible.

Your keyboard needs to be close enough to keep your elbows at a 90-degree angle. No matter how fast you type or how comfortable you might be in another position, your elbow must be at 90 degrees for good posture.

Notice if you start slumping down via your shoulders to touch the keys. If you notice you’re doing this, then you need to reposition things. Put your mouse at the same level as your keyboard, elevating it if necessary.

3. Take Time To Stand

While it might seem odd, having a standing desk setup or an adjustable desktop that allows you to stand could make a big difference in your health and comfort. Our bodies were designed to walk through most of the day, foraging, hunting, and running around. Sitting in a chair can be a relief after a long day but it’s not the ideal way to treat your body.

Consider other ways to move that do more for your posture. If you’re able to spend an hour or two standing during the day, try that for better back health.

More people are using standing desks to get more out of their workspace. However, that’s not an option of everyone. There are desktop converters to allow you to turn your desk into a standing set up and back easily.

If you have a conversion setup, you have flexibility and can go back and forth as you need to.

4. Stay off the Phone

If you’re using your phone for more than calls throughout the day, you’re going to suffer problems with your back. People have a natural tendency to bend their head down when they’re using a phone or a tablet. When using a touchscreen, notice how you hold your body in front of the screen.

When you hold your head forward, you’ll end up with painful muscle strains over a short term period. If you do so over a long term period, you’ll find that you could end up with a disc or join problem. The longer you hold that position, the more likely you are to suffer a permanent injury to your body.

If you’re responding to emails or doing a quick bit of research, switch over to a desktop computer whenever possible. You’ll save your spine and stay more comfortable throughout your workday.

5. Keep it Moving

If you’re sitting at a desk all day, you’re going to suffer from persistent muscle or back issues. instead of sitting around, get up and move your body ever half an hour or so. This has proven to reduce back and neck issues.

If you’re suffering from back problems or soreness, consider getting out of your chair.

If you have trouble remembering, set a silent alarm to remind yourself to get out of your chair. While it might not be possible to get up each time the alarm goes off, it’s helpful to set it in such a way where you can hit snooze. If you’re able to keep your schedule, you’ll be able to stretch and avoid pain.

If it’s too hard for you to walk, you might need to see a chiropractor. People won don’t seek help or put these changes into place soon enough are likely to deal with long term issues.

Back Pain At Work is a Serious Problem

If you’re suffering back pain at work, take it seriously even if you don’t work a stressful job. You could be suffering avoidable problems that you still have the chance to correct. If you take some action now, you’ll avoid expensive surgery later.

If you want to give back pain the one-two punch, check out this guide for foods that help fight back pain.

back pain causes

Finding the Source: 7 of the Most Common Causes of Back Pain

How long have you had your mattress? Be honest…

If you can’t remember the last time you got a new mattress, it’s time to hit the furniture store. 

Why? Because sleeping on an old mattress is killer on your back.

But a bad mattress isn’t the only thing that can put your back in a bad mood. Lots of other lifestyle factors and medical issues cause back pain. And it’s important to know those causes so you can do your best to prevent back injuries in the future.

In this article, we’ll take a closer look at 7 of the most common back pain causes and what you can do to prevent them.

Common Back Pain Causes

There are certain risk factors that make you more susceptible to back problems. People who are overweight are more at risk. And if you’re not moving around much, you’re more likely to injure your back. 

If you work in a job that requires heavy lifting or long periods of standing on your feet, you’re more likely to have spine pain. And as you age, you might develop back pain because of wear and tear on your muscles and spine.

Knowing your risk factors can help you prevent back injuries. But no matter how much you work to prevent them, there’s still a chance you’ll experience problems at some point during your life. Now let’s look at the 7 most common causes of back injuries. 

1. Slouching

The way you hold up your body affects back health. Working long hours at a desk without taking a break can cause you back pain. And if you do this over a lifetime, it can compound into more serious issues like herniated discs and arthritis.

Also, bending your neck forward too much can make your back to hurt. This is a problem called text neck. And it’s a serious issue affecting many smartphone users today. 

To prevent this, pay special attention to your posture. Take breaks from sitting and walk around. And put your smartphone away before your neck gets tired.

2. Overuse

Sometimes, your back hurts because of a good, old-fashioned muscle injury. Muscle pulls and strains come about most often because of overuse. 

It’s more likely to happen when you do exercises that you aren’t used to. Like when you haven’t played basketball in 10 years and you decide to join a game at the gym. The bending, reaching, and twisting can cause you to injure yourself. 

But even seasoned athletes can overdo it and strain the muscles in their backs. Be aware of how your back feels while you’re exercising. Stop at the first sign of back pain to prevent further injury.

3. A Bad Mattress

We already mentioned this briefly, but let’s dive into your bedroom routine. You should replace your mattress at least every 10 years. But this isn’t a hard and fast rule.

Every person sleeps differently on their mattress. And every mattress wears differently. If you’re already having back problems, consider getting a new mattress sooner rather than later.

And consider upgrading your pillows too. Pillows bear the responsibility of holding up your head and keeping your neck in alignment. Old, flat pillows are just as likely to cause back problems as your mattress.

4. Arthritis

The most common form of arthritis is osteoarthritis. And lumbar arthritis happens when you develop osteoarthritis in your back. Over time, the cartilage in the joints wears down.

Without that cartilage, you lose range of motion, making the movement more painful. And it puts more stress on your nerves.

Prevent arthritis by maintaining a healthy weight and exercising. Also, eat a diet rich in foods that fight back pain.  

5. Osteoporosis

Osteoporosis develops when our bones lose minerals and weaken over time. The pain isn’t caused by the disease itself. It’s caused by tiny fractures in the bones of the spine that happen because the bones are so weak.

These fractures occur suddenly. You’ll notice a new pain in your spine because of a certain movement, even from a cough or sneeze. 

Unfortunately, many people (women especially) are prone to developing osteoporosis. But preventative measures like eating foods rich in calcium and vitamin D are helpful. And weight-bearing exercises strengthen bones and prevent or prolong osteoporosis development.

6. Disc Problems

Each vertebra is separated from its neighbors by spongy discs. These discs are little fluid-filled sacs that provide a cushion for the bones around them. As you age, or if you suffer a spinal injury, these discs can get injured too. 

A bulging disc happens when the disc slips out of place and sticks out further on one side of the spine. This puts pressure on the nerves around the disc. 

A ruptured disc occurs when aging or trauma causes the tear, releasing the fluid inside. This means the disc won’t provide as much cushion to the bones as it should. And that also means more pressure on the nerves in the area. 

Prevent disc problems by regularly stretching your back. Also, using proper lifting techniques helps. And, of course, regular exercise keeps the back strong enough to shield the discs from injury.

7. Sciatica 

Your sciatic nerve is the longest nerve in your body. It runs from the lower back down through your hips and thighs, all the way to your feet. Sciatica is when that nerve becomes pinched or inflamed.

This is usually caused by a bulging disc as we mentioned before. But it can also come from bone spurs or hip and back injuries.

Sciatica pain starts in the lower back and can spread down into the legs and feet. It may be sharp or dull, depending on how much pressure is on the nerve. 

Prevent sciatica by doing the same things you’d do to prevent a bulging or ruptured disc, as these are the most common causes of sciatica. 

Treat Back Pain ASAP

Many people experience back pain at some point in their lives. These back pain causes are some of the most common. You can prevent these issues by maintaining a healthy weight, keeping good posture, and exercising.

But remember, it’s not normal to have back pain. If you do suffer from back problems, get it looked at asap. It might be a sign of something worse. 

At Executive Spine Surgery, we take a multidisciplinary approach to give you the best possible treatment for back pain. Visit our website to book your appointment online to see Dr. Spivak.

Don’t live with back pain anymore. Get it treated now!

fight back pain

9 Foods That Help Fight Back Pain

If you’re experiencing back pain, you’re not alone. Roughly 80% of the population will experience back pain at some point in their lives. Whether it is a pinched nerve or something more serious, it can be frustrating, interruptive, and very painful.

You may know that improving your posture, getting physical therapy, or back adjustments can help, but did you know that the foods you eat can help fight back pain? Scientists have discovered that certain foods have anti-inflammatory properties. You may have heard of popular diets like the low inflammation diet. 

The sooner we realize that food is medicine, the sooner we can use it to heal our ailments. In this article, we’re uncovering the best foods you can start incorporating into your meals to help reduce your back ache and get back to your life. 

Put down the pain pills and pick up the saute pan, we’re getting started.

Fight Back Pain with These Miracles Foods

Everyone has to eat, so incorporate these foods into your diet and watch your pain dissipate. Channel these vitamins and nutrients from your diet and heal your back. 

1. Olive Oil

People who eat a Mederterean diet tend to have a lower chance of developing inflammation-related diseases and symptoms such as joint pain, depression, and or diabetes. This diet is heavy in one thing: healthy fats like olive oil. 

Extra virgin olive oil has similar properties to ibuprofen so instead of reaching for a bottle of Advil, try reaching for your olive oil.

Olive oil is one of the healthiest oils you can cook with — hot or cold. It’s perfect on everything from salads, dressings for meats and fish, for frying an sauteeing, or even as a dip for crusty bread. 

2. Ginger

Ginger is possibly the most powerful superfood there is. You may have heard that it’s is good for settling stomachs or boosting your metabolism but did you know that it has powerful anti-inflammatories?

The gingerols in ginger drastically reduce pain found in arthritis sufferers. Try adding it to your smoothies, meat and fish sauces, or even as a supplement.

3. Tumeric

For centuries, cultures all of the world consume turmeric (also known as curcumin) in their foods. It’s what gives curry it’s yellow-orange tinge. It’s wildly popular as a spice but rising in popularity as a supplement since it’s proven to reduce chronic osteoarthritis and rheumatoid arthritis pain.

Start consuming foods like ginger and turmeric soup and delicious curries or pop a supplement and watch your body transform.

4. Salmon

One of the best nutrients you can consume to reduce inflammation are omega-3 fatty acids. These are the healthy fats that make up a well-rounded, healthy diet. 

Omega-3s are easily found in fatty fish like salmon, tuna, mackerel, sardines, and anchovies. Consuming these fats have tons of benefits, from boosting your mood to reducing inflammation. Salmon also provides calcitonin which slows down bone loss and prevents the pain of osteoporosis. 

Now that you know both ginger and fatty fish reduce inflammation, we think it’s the perfect excuse to make sushi dates a weekly thing. 

5. Sweet Potatoes

Another incredible superfood to add to your diet is the sweet potato. It’s packed with all kinds of minerals and vitamins like Vitamin C, potassium, calcium, and antioxidants, which give it anti-cancer and antidiabetic properties.

This friendly starch not only tastes good but reduces inflammation that can lead to unfriendly back pain. Whether you eat it mashed, roasted, or baked, be sure to add this one to your dinner menu. 

6. Nuts and Seeds

Nuts and seeds are another great two sources of omega-3s. Here are some of the best sources: 

  • Walnuts
  • Hemp Seed
  • Chia Seed
  • Flax Seed
  • Cashews

Consider whipping up a walnut pesto to top your pasta or adding a handful of seeds to your next smoothie. 

7. Caffeine

Most mornings have one thing in common: they’re fueled by caffeine.

Caffeine can actually aid in fighting your back pain. But too much can be detrimental. No matter what kind of caffeine you consume, be sure you talk with your doctor that its a safe level. 

Coffee and green tea contain polyphenols which not only reduce pain but increase your quality of life. We’re thankful there’s a Starbucks on every corner.

Not a coffee drinker? Grab a green tea. It’s perfect hot or iced. It’s known for its abundance of antioxidants and appetite-curbing abilities. Green tea will not only give you a burst of energy but will calm you, as well. 

8. Carrots

Carrots have two incredible things going for them: they’re high in beta-carotene and packed with vitamins. Both of these things fight inflammation and lower your risk of back aches. 

Pair this orange vegetable with grilled salmon and a turmeric soup and you’ve got yourself a perfect, inflammatory-fighting meal. 

9. Red Grapes

Red grapes contain a compound called resveratrol which has a multitude of incredible health benefits like the prevention of aging 

If you’re serious about fighting against back pain, consume your resveratrol with turmeric to enhance the anti-inflammatory benefits. Try eating a handful of grapes with your turmeric, kale smoothie and feel better fast. 

Experiencing Back Pain? Let Us Help.

Now that you know what foods help ease back pain, you can start cooking and get back to your regular life. Usually, back pain is a common symptom and can go away on it’s on, but sometimes we need more help than just adding anti-inflammatory foods to our diet. 

Back pain can often be an indication that there is a more serious, underlying problem at hand. At Executive Spine Surgery, we take a multidisciplinary approach to spinal disorders. 

Check out our website to learn more about possible conditions, treatments, and tips on how to fight back pain like these spine strengthing exercises you can do at home.

annular tear

How to Tell if Your Pain is Caused by an Annular Tear

Unfortunately for us, most people suffer from some type of back pain at some point in their lives. In fact, 80% of people will have back pain at some point, and it’s the leading cause of disability worldwide.

But there’s a difference between a sore back after hunching over your computer all day and a serious back injury. An annular tear is one type of back injury that you shouldn’t ignore.

But how can you tell whether your back pain is the result of an annular tear or if it’s just sore because you slept funny on your mother-in-law’s guest bed?

We’re going to go over exactly what an annular tear is, how you can tell if that’s what you have, and what you can do to treat your symptoms.

What Is an Annular Tear?

Our spines are made up of bones called vertebrae. In between the vertebrae are discs that help to protect and cushion the bones. This cushioning helps them to absorb any large shocks or pressure applied to the spine as well as distribute the pressure/weight on our back evenly to avoid one part of the back taking too much weight.

These discs are made of two distinct materials. One part is a soft, gel-like fluid that serves as the cushion.

The other part of the disc is made of something called annulus fibrosus. These are strong fibers that hold the disc together and keep them in place.

An annular tear is when these fibers, well, tear. These tears can be minor and small at the beginning with little to no symptoms. However, they get progressively worse, which can lead to the inner “gel” of the disc to leak out.

When this happens, the nerves in the spine can be impacts, which leads to a great deal of pain.

What Causes Annular Tears?

Most annular tears occur in the lumbar spine, which is a fancy way of saying the lower back. While it’s not impossible for them to happen in other parts of the spine, they’re most common in the lower back.

But what causes this to happen? One of the main causes is something we can’t do much about aging.

As we get older, normal wear and tear lead to parts of our body to weaken. This includes the parts of our back like the vertebrae and the discs. When these parts get weaker, it’s easier for injuries like tears to occur.

There are other factors that can lead to annular tears. If you’re overweight or obese, you’re at a higher risk of an annular tear. The extra weight puts excess pressure and weight on the spine, which leads to tears.

Annular tears can also be the result of accidents, especially ones with sudden or jarring movement of your weight. This could be a car accident, a sports injury, or even just lifting a heavy box incorrectly. When you combine these physical activities with age or obesity, you’re at a much higher risk.

Symptoms of an Annular Tear

Minor or small annular tears usually have no symptoms. However, as the tear gets bigger, symptoms will begin to appear.

The main symptom of annular tears is pain. You’ll have pain in your back that could radiate from the point of the tear to other parts of your back. You may also experience pain in your legs as well.

Difficulty Sitting And/Or Standing

We use our back for almost every movement or activity, even if you don’t realize it. Because of this, you may have trouble getting any relief at all when you have an annular tear.

Even sitting or standing can be very painful.

Consistent Symptoms

As we said before, we use our back all the time. This means that pretty much no matter what you’re doing, you’re going to still have pain if you have an annular tear.

Doesn’t matter if you’re on a hike, sitting in your car, or laying down on a fluffy soft bed. You’ll still be feeling pain.

Worsening Symptoms

If your tear isn’t treated, the condition will get progressively worse. You’ll experience:

  • Worsening pain
  • Tingling
  • Numbness in the limbs/affected area
  • General discomfort
  • Bulging Disc

If you notice symptoms worsening, you should definitely see a doctor that can diagnose an annular tear.


On that topic, let’s look at how you can diagnose an annular tear. If you have any or all of the above symptoms, there’s a chance that it’s an annular tear. The likelihood that your pain is an annular tear increases if it’s lower back pain, if you’re older, if you’re overweight, and if you have all of the symptoms listed.

However, to get an official diagnosis you’ll need to see a doctor. They’ll do a full work-up and will probably order an MRI. An MRI will be able to definitively show an annular tear (if that’s what you have).

The doctor can also use a CT scan or a discogram to determine the exact location of the tear.

Treatment Options

If you do have an annular tear, there are several treatment methods. You’ll probably start conservatively in order to avoid surgery: pain medication, anti-inflammatories, weight loss regimens, physical therapy, etc. Annular tears can take up to 2 years to fully heal.

Only when these treatment methods fail, or if your condition is worsening, will a doctor recommend surgery. There are traditional surgery options, endoscopic surgical techniques, and even some experimental stem cell treatments you can try.

Contact Us for More Information

If you have an annular tear, it can progress into a serious and painful condition. Any sort of consistent or recurring back pain should be discussed with a doctor as soon as possible to rule out any serious condition and to get you started on a treatment plan as soon as possible.

Contact us to set up an appointment or to ask any other questions you have.

spinal arthritis

How to Soothe Spinal Arthritis Pain Before Your Treatment

Arthritis, which affects some 54 million American adults, is the leading cause of disability. If you are among those patients who have been diagnosed with spinal arthritis, you likely experience back pain on a regular basis — and perhaps you are even scheduled for non-invasive back surgery.

Having surgery or another treatment scheduled can give you peace of mind, knowing that there is relief in sight. In the meantime, there are a variety of ways you can ease your aching back. Let’s take a look at some of the most common.

Heat or Ice?

Chances are you have a heating pad or a hot water bottle lying around, in which case you should press them into service right away. If not, it’s pretty easy to make your own or pick up a reusable heat pack at the pharmacy. The soothing effect of the heat can help you live with lower or upper back pain.

Ice is generally used for acute injuries, to reduce swelling and help numb pain. Chronic arthritis pain tends to respond better to heat. However, use whichever one brings relief; just don’t use an ice pack for more than 20 minutes at a stretch.

Water Feels Wonderful

Many spinal arthritis patients find that it feels wonderful to be immersed in water. The buoyancy helps ease pressure on aching muscles. Taking warm baths, attending gentle aqua fitness classes, or sitting in a jacuzzi are all great ways to soothe your spine pain.

Massage Therapy

Is there anyone who doesn’t enjoy getting a nice massage? Aside from the blissful feeling of having your knots and kinks worked out, massage can also provide lasting pain relief for anyone with arthritis.

Yes, it’s true that arthritis directly affects the joints, not the muscles, but remember that everything in your body is connected. If you have joint pain, your muscles will do extra duty to help move your body — and they can get pretty sore as a result.

Chiropractic Care

Similarly, your knees, hips, feet, and other joints may suffer due to spinal arthritis. A chiropractic session may help realign your body and temporarily take away the pain.

Be sure to inform your chiropractor of your arthritis diagnosis. First-timer and nervous about the adjustment? It’s OK to ask that your chiropractor go easy on you, or to find one who uses spinal mobilization rather than spinal manipulation.


Like chiropractic care, acupuncture can sound a little scary. Who would choose to have needles jabbed into them? In fact, plenty of people not only make this choice but report tremendous benefits from this ancient practice.

Ensure that your acupuncturist is licensed in your state and certified by the National Certification Commission for Acupuncture and Oriental Medicine. They should also use only disposable, single-use needles.

Gentle Exercises

No matter how active you were pre-diagnosis, the pain from spinal arthritis is probably restricting your mobility and activity level. High-impact exercises like running or playing basketball will have to wait. In the meantime, try two ancient and very gentle forms of movement: yoga or tai chi.

Both disciplines emphasize breathwork as well as slow, steady movements. They can improve your balance, flexibility, and overall well being, too. Start out slowly with videos for beginners, and make sure to get your doctor’s approval beforehand.

Get Some Rest — But Not Too Much

It would be nice to use your spine pain as an excuse to lie in bed or camp out on the couch, catching up on the latest Netflix offerings. However, too much inactivity won’t do you any favors. The human body is designed to move, after all.

Do what you can within the limits of your pain. It’s important to find a balance between your activity level and the signals your back sends you to be still.

Shed Those Extra Pounds

Nor is this the time to engage in emotional eating. If spinal problems have you temporarily sidelined, make sure to adjust your calorie intake downward to avoid gaining weight.

Anyone who is already overweight would do well to drop a few pounds prior to spinal surgery. Control your portion sizes, and choose foods that are nutrient-rich instead of processed junk. Slimming down somewhat will help your body feel better in general, and can speed up recovery time, too.

Find New Ways to Relax

This tip for spinal arthritis patients is especially important if lying down and taking it easy are hard for you to do. Maybe you’re accustomed to relieving stress by playing a sport or heading to Zumba class three times a week. Or, at the other end of the spectrum, your go-to in times of tension is a date with Ben and Jerry.

There are plenty of relaxation techniques to try. Journaling, coloring or sketching, guided meditation, and self-hypnosis are all healthy ways to chill out.

Pain Medication

Some people are hesitant to start taking medication for their pain — and that’s understandable, given how serious the opioid crisis in the United States has become. In some cases, however, prescription medication is a viable option. There are a number of drugs you can try before restoring to highly addictive painkillers.

Over-the-counter NSAIDs like ibuprofen or analgesics such as Tylenol are a good place to start. If those don’t do the trick, your doctor may prescribe a muscle relaxer or non-opioid pain medication.

Topical Treatments

Another way to get relief is by using topical preparations. These include Ben-Gay, Aspercreme, Tiger Balm, IcyHot, and BioFreeze. You can find them at the drugstore, and some even come in roll-on or spray versions for easier application.

Spinal Arthritis Pain? Not Anymore!

As you can see, there are many approaches to pain relief that you can try while you’re waiting for more serious treatments, like spinal arthritis surgery. No two back pain patients are the same, so it may take some experimentation to see what works for you.

Have you found relief from any of these non-invasive spinal pain treatments? What has worked best for you? Let us know in the comments!

reduce back pain

What Are the Best Sleeping Positions to Reduce Back Pain at Night?

The American Association of Neurological Surgeons estimates that 75 to 85 percent of Americans face back pain at some point in their lives. That’s a pretty alarming number!

Back pain can prevent you from doing many things you enjoy such as sleeping, working out, or traveling.

Does your back pain keep you up at night? Is it hard to find the perfect position that gives you the best pain relief?

Here are some helpful sleeping positions that will reduce back pain so you can rest easy.

1. On Your Side with a Pillow Between Your Knees

Try shifting to your side instead of laying flat on your back.

  • Your shoulder and side of the body you sleep on should touch the mattress
  • Put the pillow between your knees
  • If your waist does not touch the mattress, add a small pillow
  • Don’t always sleep on the same side – rotate

Why the side position? It’s not sleeping on your side that makes you feel better – it’s the pillow that aligns your pelvis, hips, and spine.

2. On Side in the Fetal Position

If you have a herniated disk, you should try this position. It gives a little extra support.

  • Start on your back and then roll to your side gently
  • Tuck your knees into your chest
  • Curl your torso toward your knees
  • Switch sides regularly to prevent imbalance

Each of your disks has soft cushions between them. When your disk becomes herniated, the disk is out of its normal spot which causes the pain and weakness. This position helps your disk by opening up space between each of vertebrae.

3. On Your Stomach with a Pillow Under Abdomen

Sleeping on your stomach can be uncomfortable if you have back pain. It could add stress to your neck.

If you love sleeping on your stomach, you can try:

  • Putting a pillow under your pelvis and lower abdomen
  • Removing the pillow from under your head

You can feel the pressure in your neck if you turn your head to the side. To relieve pressure on your neck, use a small pillow or rolled-up towel under your forehead. Facing your head down is best for your neck.

If you have degenerative disk disease, you may benefit the most from stomach sleeping with a pillow. It relieves the stress pushing on the space between your disks.

4. On Your Back with a Pillow Under Your Knees

Sleeping on your back may be your best option for pain relief. To get the most support:

  • Lay straight on your back
  • Put a pillow below knees
  • Use a small rolled up towel under back for additional support

This position helps because your weight is distributed evenly. Your weight is also spread across the widest part of your body.

This allows your spine and organs to be aligned and relieves strain on the pressure points. The pillow is key to keeping your lower back in a curve.

5. On Your Back Reclining Position

Have you slept in a recliner? This position can be beneficial if you have isthmic spondylolisthesis, which is a condition causing one of your vertebra to slip over the next vertebra underneath.

Reclining helps because it creates an angle between your trunk and thighs, which reduces pressure on the spine.

You can also choose to invest in an adjustable bed for additional support and the best alignment.

Alignment is Key

As you can see, there are a variety of sleep position options if you have back pain. Keeping proper alignment is the most important part of getting a comfortable night’s sleep.

Be sure you align your ears, hips, and shoulders. Add any pillows to fill gaps between your body and the bed. These gaps strain your muscles and spine.

You can also mess up your alignment when you turn in bed. Try to keep your entire body together as you move. Keep your core tight and pull your belly button in.

If needed, you may bring your knees to your chest to roll over for added support.

Key Points About Choosing a Pillow

Now that we have discussed sleep positions – it’s important to talk about your pillow. There are a variety of pillows and some are better suited for different sleep positions.

Your main head pillow should promote the natural neck posture. It should also support your spine.

You want this pillow to not only be comfortable but also adaptable. It should keep its shape after use.

You should change your pillow every 12-18 months.

If you sleep on your back, a thinner pillow may be the best option because it doesn’t raise the head too much. Memory foam is a suitable option because it forms into the shape of the neck and head.

If you sleep on your side, you should consider a thick pillow. You want this pillow to completely fill in the space between the mattress and the neck.

Stomach sleepers should also consider a thin pillow or forego having a pillow. If your pillow is too thick, it will put pressure on your neck by pushing the head back. A small firm pillow can be used to support the forehead.

How to Choose a Mattress

Your mattress needs to be supportive and comfortable. People with lower back pain may want to consider a medium-firm mattress. If your mattress is too firm, it will put strain on your pressure points and get your body out of alignment.

Your size, shape, and proportions determine the amount of support you need. You want to feel like you are floating on air with no pressure on your body.

If your mattress is too soft, it can twist your joints and get your spine out of alignment.

There are several mattress styles to choose from including innerspring, memory foam, latex, and air.

You should replace your mattress every 10-15 years.

Still Looking to Reduce Back Pain?

It’s hard to get a good night’s sleep when you have back pain. If you feel like you need more help to reduce back pain, contact Dr. Carl Spivak today for a no-cost MRI review.

He will work with you to see if you are a candidate for his minimally invasive procedures to reduce your back pain.

facet thermal ablation

How to Prepare for Facet Thermal Ablation

Back pain is an unfortunately common occurrence with an estimated 80% of the world population suffering from back pain at some point in their life. When that pain becomes chronic or when it is nerve pain, everyday activities can become excruciating.

Spinal and nerve pain caused by arthritis and/or joint degeneration can:

  • Limit mobility
  • Cause chronic pain
  • Make simple tasks impossible

Fortunately, there is a procedure called facet thermal ablation that can potentially alleviate this pain caused by issues in the facet joints of your spine.

Keep reading to learn about facet thermal ablation and how it can potentially help you.

What is Facet Thermal Ablation?

Facet thermal ablation is a minimally invasive procedure performed to alleviate pain in patients suffering from issues in the facet joints.

The facet joints in your spine refer to the joints in between the vertebrae the make your spine flexible. Cartilage is also found in these joints between the vertebrae to cushion the joints and the bones in your back.

When the cartilage wears down or when you’re suffering from disorders like arthritis, the way your facet joints line up and the way the bones touch changes. This can cause grinding, inflammation, tearing, and a loss of mobility.

These joints have a high concentration of sensitive nerves, making any damage or negative effects very painful. A facet thermal ablation is a procedure that can alleviate the pain and immobility caused by affected facet joints.

How Does Facet Thermal Ablation Work?

Unlike intense open surgical procedures that require anesthesia, this procedure is minimally invasive and requires no anesthesia. Instead, your back will be numbed and you’ll be given medication to help you relax.

You’ll be kept on conscious sedation so the doctor can ask you questions during the procedure. This might seem scary, but you’ll be completely relaxed and you probably won’t remember the procedure.

Next, the doctor will insert a needle into your back. The doctor will use something called a fluoroscope to guide the need into your back and find the areas causing pain and immobility.

Once in position, the doctor will insert a charged electrode into the tube. Using jolts of weak electricity via the electrode will essentially “numb” the nerves of the damaged facet joint.

This will prevent the nerves from sending pain signals to your brain, which will reduce the pain you feel in your back.

This is repeated for each joint that is in pain. The entire procedure only takes around 40 minutes and will produce little to no scarring.

What Conditions Can Be Helped with This Procedure?

You could be experiencing facet joint pain for a number of different reasons. A few of the most common conditions that can be helped with a facet thermal ablation procedure are:

  • Osteoarthritis
  • Facet Joint Syndrome
  • Joint Degeneration
  • Facet Hypertrophy
  • Facet Disease

Since each of these conditions affect the facet joints and result in joint and nerve pain, this procedure is commonly used as a treatment.

What Symptoms Will This Procedure Relieve?

Facet thermal ablation essentially numbs the nerves in the facet joints that are causing pain and immobility. This will help a number of your symptoms.

Pain. Because the nerves in the affected joints will be numbed by this procedure, you won’t feel the persistent or chronic pain that you were experiencing because of the joint degeneration.

Mobility. Patients find that this type of procedure can help their mobility in their neck and back.

Inflammation. Joint inflammation is a common symptom of arthritis and facet joint diseases. This procedure can reduce the inflammation in the joint and help reduce pain caused by that inflammation.

How to Prepare for Facet Thermal Ablation

Here’s what to expect:

Getting Approved

In order to be approved as a candidate for this procedure, you’ll need to make an appointment with an appropriate physician. They will be able to talk with you about your condition, examine you, and determine whether this procedure will benefit you.

Some physicians may recommend getting an X-ray or an MRI to examine your spine. You also likely won’t be approved for this procedure if you haven’t tried other treatments such as physical therapy or medication.

The Procedure

Once you are approved to get this procedure, you’ll be able to schedule an appointment. This is a minimally invasive outpatient procedure, which means it doesn’t require as much prep as a more intense and more invasive procedure.

The procedure itself takes around 30 minutes with an added 1-2 hours for observation and preparation pre- and post-procedure. Be sure to schedule this on a day when you don’t have work or school, as you will likely be out of commission for that day.


You should also arrange for a friend or family member to accompany you. Because of the sedation and the pain you might feel after the procedure, you’ll need them to drive you home.

Be sure to plan some low-key days in the 2 or 3 days following the procedure. You shouldn’t be doing any exercise or strenuous activity as you heal.

It can’t hurt to prepare some “sick day” supplies for the days following the procedures, like some comfort food or your favorite movies!

Wrapping Up

A facet thermal ablation can be a lifesaver for those suffering from chronic back pain. That might seem dramatic, but relief from chronic pain and immobility can give someone the freedom they need to live a normal life.

At Executive Spine Surgery, Dr. Carl Spivak will provide you with high-quality care that will make you feel safe and taken care of. If you have any questions or want to schedule an appointment to learn more about this procedure, contact us.