Guides & How-Tos Archives - Emed Multispecialty Group

What Causes Back Pain? 5 Everyday Habits That Might Be to Blame

Back pain is one of the most common reasons people visit a doctor, yet many don’t realize that their daily habits could be the root cause of their discomfort. From posture to stress, small lifestyle factors can lead to chronic pain if left unaddressed.

If you’ve been Googling “back pain relief tips” or considering visiting a Jacksonville pain clinic, this post is for you.

Let’s explore five everyday habits that could be contributing to your back pain — and what you can do about them.

Poor Posture at Work or Home

Whether you’re working from home or spending hours at a desk, slouching or hunching forward can place unnecessary strain on your spine and neck.

Common posture mistakes: leaning toward your screen, sitting without lower back support, crossing your legs for long periods.

Quick fix: sit with your feet flat on the floor, use a chair that supports your lower back, take stretching breaks every 30–60 minutes.

Too Much Screen Time on Your Phone or Tablet

“Text neck” is real. Constantly looking down at your phone creates a forward tilt in your spine, putting stress on your neck and upper back.

Quick fix: bring your phone up to eye level, use a stand for tablets, stretch your neck and shoulders regularly.

Sleeping on an Unsupportive Mattress

If you wake up stiff or sore, your mattress might be to blame. Over time, mattresses lose support, especially if they’re more than 8–10 years old.

Quick fix: use a medium-firm mattress for better back support, sleep on your side with a pillow between your knees, avoid sleeping on your stomach (which can strain your spine).

Lifting Incorrectly — or Not at All

Whether you’re moving boxes or picking up a child, lifting with your back instead of your legs is a leading cause of injury.

Quick fix: bend at the knees, not the waist; keep objects close to your body, avoid twisting your torso while lifting.

Ignoring Stress and Tension

Your body holds onto stress — and that often shows up as tight shoulders, a clenched jaw, or lower back pain.

Quick fix: practice deep breathing or meditation, try yoga or light stretching, get regular movement throughout the day.

When Should You See a Pain Specialist?

If your back pain: lasts more than a few weeks, interferes with sleep or work, is accompanied by numbness or tingling, doesn’t respond to basic at-home treatments.

Everyday habits matter. The good news? You can take control of your back health with a few mindful changes. But if the pain is ongoing, it may be time to consult a specialist who can get to the root of the problem.

Need Back Pain Relief in Jacksonville?

At Emed, we specialize in treating chronic and acute back pain with personalized, affordable care — even if you don’t have insurance.

To get personalized guidance and support to manage your health effectively, consider making an appointment with Emed Multispecialty Group today. By staying informed, proactive, and engaged with your healthcare team, you can navigate these challenges and lead a healthy, fulfilling life.

How Fitness Can Fight Bone Loss, Best Workouts to Prevent Osteoporosis

Osteoporosis is often called the “silent disease” because bone loss happens gradually — often without symptoms — until a fracture occurs. But here’s the good news: you can take action right now to strengthen your bones, and it starts with what you do at the gym (or even at home).

Why Exercise Matters

Bone is living tissue — it gets stronger with stress (the good kind). That’s why physical activity, especially weight-bearing and resistance exercises, helps stimulate bone growth and slow down bone loss.

And it’s not just about lifting weights — balance, coordination, and flexibility training can prevent falls, which are a leading cause of fractures in people with osteoporosis.

Best Types of Exercise for Bone Health

Strength Training (Resistance Exercise)
Think: dumbbells, resistance bands, machines, or bodyweight workouts.
Builds muscle, stimulates bone-forming cells, improves balance and coordination.
Weight-Bearing Cardio
Activities that make you work against gravity while staying upright.
Examples: walking, jogging, hiking, dancing, stair climbing
Maintains bone density, boosts heart health too.
Balance and Flexibility Training
Exercises like yoga, tai chi, and Pilates.
Improves stability, reduces fall risk, enhances mobility.

What to Avoid (If You’re at Risk)

Not all exercises are safe if you’ve already been diagnosed with osteoporosis.
Avoid:

High-impact activities (e.g. jumping or running on hard surfaces)
Forward-bending or twisting movements (especially for the spine)

Always consult with your doctor or physical therapist before starting a new workout routine.

Where to Get Started — Without Leaving the Block

If you’re in Jacksonville, you’re in luck — EMED Multispecialty Group is right next door to COGY Fit Club, our boutique group fitness gym designed to help you move better, feel stronger, and stay consistent.

At COGY (cogyfitclub.com) , we offer small group classes, personal training, and recovery sessions that are perfectly aligned with bone-friendly fitness — especially for those at risk of osteoporosis.

You don’t need to go far to take control of your health.
From your physical to your fitness — we’ve got you covered.

You don’t need to be a bodybuilder to build strong bones.
Even 20–30 minutes of the right type of movement can protect your skeleton for years to come.

Move it or lose it — your bones will thank you.

Start with a checkup at EMED, then hit the mat or the weights at COGY Fit Club — just steps away.

April is Stress Awareness Month: How to Recognize and Manage Stress

April is Stress Awareness Month, a time to reflect on how stress affects our lives and the steps we can take to manage it. Stress is something we all experience, but chronic stress can impact our health, happiness, and well-being. This month, let’s explore the signs of stress, why it’s important to manage it, and some simple tips for reducing it.

What is Stress?

Stress is a natural response to situations that challenge us or make us feel threatened. Whether it’s a work deadline, family responsibilities, or personal struggles, stress triggers a “fight or flight” response in our body, releasing hormones like cortisol to help us react. While short-term stress can be motivating and even helpful, long-term or chronic stress can have a negative impact on our mental and physical health.

Signs of Stress

It’s easy to ignore the signs of stress in our daily lives, but chronic stress can sneak up on us. Here are some common symptoms to watch out for:

Physical symptoms: Headaches, muscle tension, stomach issues, or fatigue.
Emotional symptoms: Feelings of anxiety, irritability, sadness, or being overwhelmed.
Behavioral symptoms: Changes in sleep patterns, overeating, or avoiding social situations.

If you’re experiencing any of these symptoms frequently, it might be time to take a closer look at your stress levels.

Why Managing Stress is Important

Chronic stress doesn’t just affect your mood—it impacts your overall health. It can lead to:

Increased risk of heart disease
Weakened immune system
Sleep disorders
Mental health issues like anxiety or depression

Managing stress is not just about feeling better in the moment; it’s about protecting your long-term health and well-being.

Tips to Manage Stress

Stress can feel overwhelming, but there are many effective strategies to help manage it. Here are some simple techniques you can incorporate into your daily routine:

Exercise Regularly
Physical activity is one of the best ways to reduce stress. It helps release endorphins, which improve your mood and lower cortisol levels. Whether it’s a brisk walk, yoga, or a workout, moving your body can make a big difference.
Practice Mindfulness and Meditation
Taking a few minutes each day to focus on your breath or meditate can help clear your mind and reduce stress. Apps like Headspace or Calm can guide you through relaxation exercises.
Get Enough Sleep
Poor sleep can exacerbate stress, while quality rest helps you recharge. Aim for 7-9 hours of sleep each night to keep your body and mind in balance.
Connect with Others
Talking to a friend, family member, or therapist can help you release pent-up stress. Social support is vital for managing stress, so don’t hesitate to reach out when you need it.
Take Breaks and Practice Self-Care
Don’t forget to give yourself time to relax and recharge. Whether it’s a hot bath, reading a book, or spending time in nature, self-care is essential to managing stress.
Stay Organized
Feeling in control can help reduce stress. Make to-do lists, break big tasks into smaller steps, and prioritize what needs to be done first. Staying organized can help you feel more on top of things.

Seek Professional Help When Needed

If stress becomes overwhelming or chronic, it’s important to seek professional help. A therapist or counselor can help you explore the root causes of your stress and work with you on strategies to manage it more effectively. If you’re experiencing physical symptoms related to stress, talking to your doctor is also a good first step.

Stress is a part of life, but it doesn’t have to control your life. This month, make it a priority to check in with yourself, recognize the signs of stress, and take action to manage it. Your health and happiness are worth it!

Stress Awareness Month is a reminder that managing stress is essential for a healthier, happier life. By recognizing the signs of stress and taking proactive steps, you can reduce its impact and improve your overall well-being. Start today—small changes can make a big difference!

To get personalized guidance and support to manage your health effectively, consider making an appointment with today. By staying informed, proactive, and engaged with your healthcare team, you can navigate these challenges and lead a healthy, fulfilling life.

Maintaining an appropriate level of blood pressure is important for overall health, but it can be costly because the process involves purchasing expensive prescription medications and covering health care services. Thus, blood pressure management can pose a significant challenge for low-income earners although many natural and inexpensive ways to manage and reduce blood pressure are recommended by doctors. Budget-friendly strategies can be used to improve one’s overall well-being, including mindful eating, reduced sodium intake, moderate physical activity, sufficient quality sleep, yoga practices, and eliminated bad habits that contribute to lifestyle changes.

Developing a mindful eating practice is a fundamental step in maintaining an appropriate level of blood pressure. Contrary to popular belief that healthy eating means buying expensive food items, it is possible to prioritize whole unprocessed foods while remaining within the budget (Jakicic et al., 2018). An affordable diet may consist of fruits, vegetables, whole grains, and lean proteins as a part of a nourishing daily menu.

Sodium intake should be limited to control hypertension in an effective manner. Furthermore, potassium-rich foods like bananas, oranges and spinach help to balance sodium thus, improving regulation of blood pressure. Processed or packaged groceries contain high salt levels that can dramatically increase the level of blood pressure (Santos et al., 2019). When cooking raw, unprocessed products with fresh ingredients, herbs, and spices, it becomes possible to control the amount of salt reduce the overall intake of sodium, hence, contributing positively to cardiovascular health.

Moderate physical activity is mostly associated with positive health outcomes. For example, physical activity represents a crucial element in holistic treatment focused on lowering blood pressure without the use of medication (Jakicic et al., 2018). Simple exercises such as walking or jogging can be and effective while cheap alternative to visiting a gum. Healthcare professionals recommend at least 150 minutes of moderate-intensity exercises per week (Jakicic et al., 2018) because people of all age groups can afford it regardless of the state of their health.

Chronic stress can also have serious effects on blood pressure. Thus, there is a need to focus on stress management such as deep breathing relaxation techniques or yoga. As can be seen from Chart 1, yoga is an effective method for stress relief. Many free resources are available online to help to incorporate these practices into daily life. Relaxation is beneficial for mental health and can positively affect blood pressure.

Sufficient and quality sleep plays an important role in the regulation of blood pressure. Getting 7-9 hours of quality sleep is critical for good health, but an appropriate atmosphere for sleep should be created by keeping noise and light low with, for instance, blackout curtains (Caddick et al., 2018). By sleeping enough, a person can adequately allocate their energy and concentrate on blood pressure and other health factors.

Lifestyle changes such as reducing alcohol consumption can also lower blood pressure. Studies have shown that excessive consumption of alcohol leads to high blood pressures due to its impact on the cardiovascular system represented by an increased heart rate and retention of sodium and water in the body (Day & Rudd, 2019). Reducing alcohol and getting sufficient water is a simple way to sustain healthy blood pressure. At least eight 8-ounce glasses of water per day should be consumed according to healthcare professionals (Baride et al., 2020). However, plain water over sugary drinks must be chosen.

The journey toward a lower and manageable blood pressure does not require great financial outlays. Every individual regardless of their income level can control blood pressure using simple, yet effective recommendations to live a healthier and happier life when they have a desire to do so. By focusing on careful eating, regular exercising, sleep quality, and stress management, one can lower the blood pressure.

What’s the Benefit of Meal Prep

Meal prep, or meal preparation, refers to the practice of planning and preparing meals in advance. A healthy meal plan can have a number of benefits, including:

News & Updates

What Causes Back Pain? 5 Everyday Habits That Might Be to Blame

How Fitness Can Fight Bone Loss, Best Workouts to Prevent Osteoporosis

April is Stress Awareness Month: How to Recognize and Manage Stress

Natural Ways to Lower Blood Pressure

Meal Prep Made Easier with These 6 Tips

What’s the Benefit of Meal Prep

Chronic Pain in Your 30s? You’re Not Alone

Why Patients Are Choosing Local, Family-Owned Clinics Over Big Chains

6 Health Screenings You Shouldn’t Skip This Summer

What Is Men’s Health Month and Why It Matters

What Causes Back Pain? 5 Everyday Habits That Might Be to Blame

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Chronic Pain in Your 30s? You’re Not Alone

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