October 16 is World Spine Day. Maintaining good spine health is important because most people will suffer from back pain at one point during their lifetime. Back pain is one of the main causes for adults to miss work in the United States.
Everyday activities and lifestyle choices can contribute to an unhealthy spine. Having a healthy and strong back is essential to maintaining a strong body and helps reduce the risk of developing debilitating neck or back pain.
Sharad Rajpal, MD, a neurological surgeon at AdventHealth Avista specializes in spinal disorders for patients ages 18 and older and shares the below eight tips to keep your spine healthy.
1. Maintain a Healthy Weight
Being overweight has many negative effects on the body, including placing additional strain on the back muscles, spine and entire body. Moderating calorie intake, eating a balanced diet, exercising, and losing any excess pounds can help reduce or even eliminate back pain.
2. Exercise Regularly
An easy way to reduce back pain and keep the spine healthy is to get regular physical activity and exercise. Aerobic exercise helps flight inflammation, reduces tension, and releases hormones called endorphins that naturally reduce pain. Aim for at least 30 minutes of exercise three days each week. Exercising can be done through any number of activities, including yoga, Pilates, walking, swimming, running, biking, or using an elliptical or stair-stepper.
3. Stretch and Strengthen
Maintaining a regular schedule of stretching and strengthening can help prevent back pain. Stretching your back, spine, and the surrounding muscles helps increase flexibility and reduces soreness and tension, making you less likely to experience injuries. Strengthening your core, low back and abdominal muscles helps support the spine and takes pressure off the lower back. Building muscle around the spine and extremities can be accomplished by using resistance bands and weight training.
4. Reduce or Eliminate Inflammatory Foods
Limit foods like red meats, refined sugars, and processed foods that can increase inflammation. Instead, choose healthier anti-inflammatory, plant-based foods like fruits, vegetables, nuts and legumes that are naturally higher in nutrients and fiber, and are lower in calories.
5. Avoid (Quit) Nicotine Products
Nicotine can reduce blood flow and limit the transportation of oxygen and nutrients to the spine. This vasoconstriction can also accelerate inflammation and deterioration of the spine. Quitting nicotine products is critical because nicotine also contributes to poor wound healing, increases disc degeneration and the risk for developing osteoporosis.
6. Improve Sleep
Getting proper sleep with your spine naturally aligned is imperative to maintaining a healthy spine. Back sleepers should place a pillow under their knees to reduce stress on the lower spine. Side sleepers should place a pillow between the legs to help keep the hips balanced. Having a good mattress that supports the spine in the right areas is also key. While firmness preferences will depend on the person’s body type and back pain location, a firm or medium-firm mattress is recommended to distribute pressure more evenly. Older or softer mattresses will allow the spine to sag.
7. Improve Posture
Maintain an ergonomic posture by sitting and standing straight and avoiding slouching. This includes keeping your shoulders back, away from your ears, and limiting looking down for long periods of time at books, laptops, phones, or computers. When possible, raise screens to eye level to reduce strain on the spine.
Chairs with armrests are helpful for sitting tall and keeping the shoulders back by providing support to the arms and shoulders (instead of having to physically keep them up and back). Chairs should have proper lower back support via either a built-in lumbar support or using a rolled towel or lumbar pillow behind the lower back. Keeping both feet flat on the floor while sitting helps the spine keep its normal and healthy curve.
Remaining in one position for long periods of time is difficult on the spine. Take a movement break every 30 minutes to activate the spine. It may help to set an alarm as a reminder to move around, walk, stretch or get some exercise. Consider using a stand-up desk or sitting on a large workout ball to engage the core and encourage the back to remain upright.
8. Take Care with Heavy Lifting
Bending to lift a heavy load places increased strain on the spine. It is important to always use correct technique when lifting heavier items: keep the back straight, squat with the legs, and rise with the object in the arms while recruiting the power of the legs to complete the lift.
When to See a Medical Provider
When neck or back pain is persistent, flares regularly or never fully go away, seek professional medical attention. A medical provider can check for numbness, tingling, pain, weakness, or any other indicators of nerve involvement. Although most instances of back or neck pain do not require surgery, your provider may refer you to a physical therapist, a physiatrist or pain management doctor, or spine surgeon for further work-up and examination.
Keeping a healthy back and spine is extremely important. Speak with a medical professional at AdventHealth about any questions or concerns you may have.
You can schedule a visit with Dr. Rajpal by clicking here.
