Monthly Archives: November 2015

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Don’t Put Yourself Out: Fall Prevention Tips to Avoid Back Injury

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If you’ve ever been so unlucky to experience back pain, or even worse, throw out your back, you know that recovery time can take days or even weeks.

Lower back pain is often due to injury or trauma to the ligaments and muscles from to quick movements, poor lifting techniques, or falls. Falls are extremely dangerous at any age – but especially for older adults who are more prone to osteoporosis and likely to break a bone.

Falls can happen for a number of reasons, but the most common are tripping or slipping, balance problems, poor vision, illness, side effects of certain medications like blood pressure and heart medications, and drinking alcohol.


Prevention is Key

And there are a number of ways to help avoid slips and falls that everyone should put into practice, regardless of age.

When outdoors, wear shoes that provide good traction; high heels and flip-flops are more prone to making you slip and fall. Walk on grass when sidewalks appear icy or slick and put down salt or sand on icy steps and walkways. Indoors, you can help prevent falls by keeping items off floors, electrical cords out of walkways, and using rugs that have skid-proof back. Other fall-prevention tactics at home include using non-skid bath mats in the tub or shower, making sure all stairwells are lit properly and have hand railings on both sides, and purchasing a cordless phone so that you don’t have to rush to the phone when it rings in the other room.

Another key element to help reduce falls and injury is physical activity. Gentle exercises like water aerobics, yoga, walking, and Pilates help improve balance, core strength, coordination, and flexibility – all great health benefits that reduce the risk of falling. If you’re afraid that exercising might worsen your chances for a fall-related injury, speak with a doctor who can provide advice on low-risk activities. Dr. Grigory Goldberg and his team of experts at Spine Care New Jersey are available to provide suggestions and help you feel more comfortable about what you can do to reduce your risk for falls.

If you’ve recently fallen and have started to experience back pain, we encourage you to request an appointment with our spine care specialists.

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What is Cervical Radiculopathy?

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Cervical Radiculopathy is a common medical diagnosis that can take on a number of forms. Simply put, it’s the pain and neurological symptoms resulting from any irritation of a nerve in the neck, or cervical spine. Many refer to it as a pinched nerve.

Nerves in the neck branch out to the muscles that help your shoulders, arms, hands, and fingers move, function, and let you feel hot, cold, soft, etc. A patient’s symptoms and diagnosis of Cervical Radiculopathy vary widely and depend on the nerve that is affected.


Any type of injury or irritation can trigger Cervical Radiculopathy. A few of the most common causes include herniated discs, spinal stenosis, degenerative disc disease, and arthritis. Cervical Radiculopathy is more common in middle to older aged adults due to natural degenerative changes in the discs of the spine as we age. Young people experience Cervical Radiculopathy most commonly as the result of a sport or other related injury.


The effects of Cervical Radiculopathy can vary, but the most common symptoms include a tingling sensation in the fingers or hand, weakness in the arm, shoulders, or hand, and loss of sensation.


A variety of pain medications can be used to treat Cervical Radiculopathy. Anti-inflammatory medications such as corticosteroids or nonsteroidal medications like ibuprofen are most commonly used. Physical therapy is another alternative. However, if intense compression of the affected nerve starts limiting mobility or causes weakness, surgery might be needed.

Dr. Grigory Goldberg and his team of experts at Spine Care New Jersey are trained in spine health and are available to help ease your symptoms and help get you on the road to recovery.

If you’ve started experiencing Cervical Radiculopathy symptoms, we encourage you to request an appointment with our spine care specialists.

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Stretch Your Way to a Healthier Back and Spine

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Back pain can be hard to deal with and can also slow you down. It can start for a number of reasons: old injuries, straining the muscles, arthritis, and more. The good news is, there are quick and easy stretches you can do in 10-15 minutes each day that can promote a healthier and more comfortable back and spine.


Back pain is more common in the morning hours, so doing these stretches upon waking might help start your day a little more pain-free. Keep in mind that some patients find that it takes a few months of continued stretching to start seeing improvements. So stay consistent and don’t get discouraged if you don’t see the results you want right away.

Knee to Chest

Lying on your back, bend both knees and place your heels on the floor. Place both hands behind one knee and slowly bring your knee towards your chest. Alternate legs, holding each for 15 – 30 seconds.

Side Roll

Lie on your back with your knees bent and feet flat on the floor. With your shoulders on the floor, roll both bent knees to one side of your body and hold for ten seconds. Return to the starting position and repeat the stretch on the opposite side. Repeat three to four times.

Back Arch

Position yourself on the floor on your hands and knees. Slowly relax your back muscles, letting your back and abdomen sink towards the floor, then slowly arch your back up, pulling your abdomen away from the floor. Repeat four to five times.

If pain continues or you’ve started experiencing worsening symptoms, we encourage you to request an appointment with our Spine Care NJ specialists.

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