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The Ultimate Back Pain Relief Tips Blog

Celebrate World Health Day with a Healthy Back

Posted by Dr. Jeff Winternheimer D.C. on Mon, Apr 07, 2014 @ 10:01 AM

Healthy SpineIt is easy to forget the important role that your back plays in motion until you start having problems. Because your spine is connected to areas throughout your body, back problems have the potential to cause a wide range of problems. There are some basic things that can help you to maintain a healthy back and limit complications in other parts of your body.

Consider the following tips:

  1. Make Sure that Your Spine is Supported While You are Sitting
    Sitting can be stressful on your back, but the stress can be minimized by taking a few steps.
  • Sit in a chair with armrests and keep your arms supported.
  • Choose a chair with lumbar support.
  • Keep your feet on the floor.
     
  • Get Exercise
    Physical activity is good for a healthy back, in particular exercises that involve stretching and aerobic activity.  If you suffer from back pain, you may be tempted to avoid activity in order to avoid the pain, but this can be harmful. Aside from short periods of rest to recover from injury, you should avoid abstaining from exercise. Not exercising can cause you to lose conditioning in your back muscles, which may make you prone to injury. Focus on exercises that strengthen your back and abdominal muscles.
     
  • Adjust Your Workouts
    While some soreness is to be expected when you first start an exercise program, working out should not leave you in excruciating pain. If you deal with a significant amount of back pain after a workout, you may need to modify the exercises. You will need to perform exercises that do not put undue strain on your back.
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  • Lift Correctly
    It is very easy to injure your back by lifting an object in the wrong way. Proper lifting form consists of standing as close to the object as possible and using your legs to pull it up. Keep your back straight at all times. If you find that you cannot lift the item using this posture, then you need to get help; do not try to do it by yourself.
     
  • Wear the Right Shoes
    While this might seem completely unrelated to your spine, the shoes you wear are an essential part of maintaining a healthy back as they provide a foundation that guides your spine's alignment. The right shoes and the right inserts (when necessary) can help to keep you from straining your muscles and injuring yourself.
     
  • Protect Spine Health While Sleeping
    This means getting a good mattress as well as adopting the correct posture when sleeping. When weighing the cost of a mattress, consider the fact that you spend a significant portion of your life in bed; consider the cost of a good mattress to be an investment in a healthy back. The best sleeping position for maximum back protection is on your side.
     
  • Watch Your Weight
    Because weight gain is often slow and gradual, you may not notice the physical toll it takes. Being overweight can place a significant strain on your spine; losing weight can greatly ease that strain. A better option is to avoid gaining the weight in the first place.
     
  • Stay Hydrated
    The discs in your spine are hydraulic which means that you need to take in enough water to keep them functioning properly. Constant dehydration can result in your body drawing water it needs from your discs, which can cause them to degenerate.
  • Inserting these tips into your daily routine will help you to avoid many of the more common back problems. A healthy back will have a great impact on your quality of life. Happy World Health Day everyone!!!

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    Topics: spinal, healthy spine, general back pain, wellness, spine health, healthy back, Back Pain, back doctor, back pain solutions