By Paul Santiago, MD
Want to keep your spine healthy and avoid back pain? Here's how:
· Keep Moving!
No matter what age you are, regular physical activity is an important way to
stay healthy. Try to incorporate these 3 types of exercise into your exercise
routine:
· Lose that Weight!
The more you weigh, the greater the stress on your spine. If you are overweight,
losing even 10% to 15% of your body weight can help keep your spine healthy.
Losing weight will also make you feel better, reduce back pain, and help you
maintain a healthier lifestyle. If you are severely overweight, talk to your
doctor about a weight loss program that will allow you to safely lose weight..
A sedentary lifestyle has become all too common in our society today. Eventually our spines will pay the price. In fact, research shows that people who do not exercise regularly and are overweight are more likely to suffer from back injures and pain. To keep that from happening to you, get up and get moving! Find a way to put exercise into your daily activities. Not only will it help keep your spine healthy, it will help you to shed those unwanted pounds and feel great, too!
· Sleep Well (zzz)
We all know it's important to get plenty of rest. But what we rest on is also
important. A mattress that does not offer enough support for your spine can
lead to muscle fatigue and a poor night's sleep. A good mattress allows you to
rest in a neutral position; muscles are relaxed and sleep is more refreshing.
If you are having trouble sleeping or find that you wake in the morning more
tired than when you went to bed, take a good look at where and how you sleep.
· Listen to Your Mother
Our mothers have been telling us for years not to slouch, but now it's time to
really listen. Good posture keeps your body in balance and helps avoid
excessive stress on your spine. How often to you think about your posture? Not
often enough, if you are like most people.. But bad posture — slouched
shoulders, head down, knees locked — places an enormous amount of stress on the
spine. Good posture keeps your body in balance and helps avoid that stress.
Here's what good posture looks like when standing:
Be sure to check and correct your posture during your everyday activities. Soon you will find that you are actually more comfortable when your spine is in balance! Take a good look at yourself in the mirror. Are your ears, shoulders, hips, knees and ankles aligned in one straight line?
· Checks and Balances
See your doctor regularly for check-ups. If you are experiencing neck and back
pain, be sure to get it checked out. Left untreated, some spinal conditions
will continue to worsen and may have serious health consequences.
#1 – Twisting when Lifting
So many people make this mistake! We forget to check our body mechanics while
lifting, yet too much of this type of movement can be very damaging to your
back. When lifting, follow these steps:
#2 – Ignoring the Pain
None of us like going to the doctor, but persistent back pain should not be
ignored. If you suffer from persistent, chronic, or recurring back pain, see
your doctor. In most cases there is an easy, non-surgical treatment that can
return you to a pain free life. However, if left untreated or allowed to
progress, back pain can lead to serious and severe disability.
#3 – Smoking Tobacco
Among the many harmful effects of cigarette smoking on the body, early and more
severe degeneration of the back is getting more and more attention. Nicotine —
in any form — blocks the transport of oxygen and important nutrients to the
spine's discs. Starved of oxygen, the discs are much less able to repair
themselves and tend to collapse at a much earlier age than is seen in non-smokers.
This painful collapse — degenerative disc disease — can lead to chronic back
pain. Moreover, should any surgery be needed, smokers have been found to have
much slower healing times and a high rate of failure to heal.