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People all over the world are affected by back pain every day. Besides dealing with the pain physically, experiencing back pain can also impact other aspects of life including work, school, and everyday tasks. In fact, according to the National Institute of Neurological Disorders and Stroke (NINDS),low back pain is the leading cause of job-related disability.
This is why it is so important to take care of your spine. Having a healthy spine can help you decrease your chances of experiencing back pain. Here are a few tips to help maintain a healthy spine:
Maintain A Healthy Sitting Posture
Adjusting the lumbar support in the chair or placing a small pillow behind your lower back while sitting can help.
Maintain a Healthy Walking Posture
Proper body mechanics are also important while walking. Try to maintain a neutral spine position. That means keeping your head centered over your pelvis from the side and from the front view. Look in the mirror. If you find that you constantly lean forward or to one side, you are placing significant stress on
your lower back. This may be due to a structural problem or to weak muscles. If you are unable to correct it on your own, you may need to seek the advice of a specialist.
Maintain a Healthy Lifting Posture
Lifting is one of the most dangerous activities for your spine. Most people bend at the hips and pick up heavy objects. This places significant stress on the lower back and cause acute problems or long-term degenerative changes. Tryto squat and keep the object close to you as you lift. Use your leg muscles to generate power and tighten your abdominal muscles as you lift. This creates a stabilizing force around the trunk and can prevent injury.
Use the Right Mattress
There is no magic mattress for preventing back injury. Firm or medium support is usually better than extremely soft All mattresses wear over time. If your mattress is old and it sinks or loses support in certain areas, it’s probably time for a new one. When making a choice, sample them and find the one that best fits your body.
Strengthen Your Core
Most people believe that sit-ups and abdominal exercises are the only options for core strengthening. Although abdominal exercises are a huge part of core strengthening, don’t' forget about strengthening the lower back and pelvic muscles. Remember to stretch, tight hamstrings or quads can alter your mechanics particularly for those who sit most of the day. Maintaining flexibility and strength keeps your spine is a more neutral position which decreases stress and long-term wear.
Maintain a Healthy Lifestyle
Having a healthy diet and staying active helps you to maintain a healthy weight which helps keep your spine healthy as well. Being overweight, obese, or gaining a significant amount of weight quickly can all increase the risk of experiencing low back pain.
While it may sound unrelated to back pain, staying hydrated is important for the fluidity and elasticity of joints. Drink lots of water throughout the day and swap out sugary juices or sodas for water to maintain hydration. It is also a healthier choice of hydrating and aids in weight management and weight loss!
Your spine is the foundation of your body. Having a healthy spine helps to avoid pain and allows you to move more freely.
If you are experiencing pain in your neck and back and would like to know your treatment options, schedule a consultation with Dr. Kinchen. Click here to request a consultation and see how Dr. Kinchen can help relieve the pain.