The spine is one of the most important parts of the human body, yet it often does not get the attention it deserves – until pain or injury strikes.
Do not wait for a wake-up call to start prioritizing your spine health. If you have been putting it on the back burner, now is the time to take action.
In this blog, we are sharing some tips for taking better care of your body’s central pillar from our very own spine surgeons. By incorporating these expert recommendations into your daily routine, you get to keep your back flexible, strong, and pain-free for years to come.
1. Observe Proper Posture
Proper posture is crucial for maintaining the natural alignment of your spine. When your spine is properly aligned, your weight is evenly distributed throughout your body. This helps minimize strain on the structures that support your spine.
To observe proper posture when standing, align your head, shoulders, and hips so that your ears are directly over your shoulders and your shoulders are relaxed but pulled slightly back. Keep your spine in a neutral position, avoiding both an excessive curve and a flat back.
When sitting, choose a chair that supports your lower back, keep your feet flat on the floor, and ensure your workstation is set up with your screen at eye level.
When sleeping, lie on your side in a fetal position. This keeps your spine in a suitable curve. Make sure to have a pillow between your knees to keep your upper leg from disrupting the alignment.
2. Exercise Regularly
We all know that exercise is good for the body, but did you know that it is particularly beneficial for the spine? Here is how exercise helps your spine:
- Boosts blood flow, keeping your discs hydrated
- Strengthens the muscles that support your back
- Improves flexibility
- Relieves stiffness
Here are simple exercises that you can do at home. Doing these for just 15 minutes a day can go a long way toward keeping your spine strong (and happy).
- Chin-to-chest stretch
- Bridge exercise
- Pelvic tilt
- Rotational stretch
- Knee-to-chest stretch
3. Maintain a Healthy Weight
Excess weight, particularly in the midsection, can wreak havoc on your spine in a number of ways. It alters its natural curvature and puts increased pressure on the little cushions that sit between the bones in your spine (discs). The added strain on the discs can lead to their premature wear and tear and cause them to herniate or slip. A herniated disc can cause back and leg pain that can affect your day-to-day activities.
In addition, excess weight can wear down the joints in your spine (facet joints), putting you at risk for facet joint syndrome, which can cause pain that can radiate to other parts of the body, like the shoulders or buttocks.
Keep your weight in check by eating right, engaging in regular physical activity, managing your stress, and getting enough sleep.
4. Use Proper Lifting Techniques
To avoid putting unnecessary strain on your spine when lifting objects, do not stoop or twist. Instead, bend your knees, keep your back in a neutral position, and use your leg muscles to do the lifting.
If you frequently handle heavy loads, consider investing in assistive devices and always listen to your body to avoid overexertion.
5. Avoid Sitting for Too Long
Sitting for long periods can put significant stress on your back muscles and discs, putting you at risk for chronic back pain.
If your job involves prolonged sitting, take frequent breaks: stand up, move around, and perform gentle stretches.
Know When to Seek Medical Attention for Back Pain
Back pain is usually not a cause for concern; however, you should see a doctor if:
- It is severe, or it persists for more than a week.
- It extends to other parts of your body.
- It is accompanied by tingling, weakness, or numbness.
- You’re running a fever.
- You’re having bowel or urination problems.
Highly Skilled Spine Surgeon in Aurora, CO
Here at Front Range Spine and Neurosurgery, our highly skilled spine surgeons believe that patient education is the cornerstone of effective care. By equipping them with useful information about their conditions and self-care practices, patients are empowered to make wise choices about their health and care.
To schedule a consultation with a top spine surgeon in Aurora, CO, use our appointment request form or call us at (303) 790-1800.
