The Importance of Maintaining a Healthy Spine: Tips for Prevention of Back Pain
Sitting, standing, walking, twisting, and bending are all made possible by your spine. A spine injury, spinal cord condition, or another issue can damage the spine and cause back pain. The spine acts as the body's central support structure, therefore, maintaining its health is vital to your well-being.
In order to ensure it remains healthy and strong you need to maintain and strengthen it. AASC Spine is here to provide you with some insight on how to maintain a healthy spine and tips on how to prevent back pain.
Maintain good posture while sitting down: You can do this by keeping your shoulders back, your chest up, and your head level. Try to avoid slouching or hunching forward, as this can put a strain on your back and neck muscles. For people who are struggling with maintaining good posture while sitting down, you can try using a back brace to help correct your posture.
Use a supportive chair: It is very important to pay attention to the chair you are sitting in during the workday. You should ensure that your office chair provides your back with good lumbar support and that your feet are flat on the ground. Ergonomic chairs can be great everyday chairs to offer support and have been shown to improve back fatigue and pain.
Take breaks: Sitting for long periods of time can put a strain on your back. Take a break every 30 minutes to stand up, stretch, and move around.
Maintain a healthy weight: Being overweight or obese can put extra stress on your spine.
Strengthen your core: Strong abdominal and back muscles can help support your spine and improve your posture. Incorporate exercises such as planks, bridges, and bird dogs into your workout routine. Practicing yoga can also help in supporting a healthy spine.
Stretch: Regular stretching can help improve flexibility and reduce tension in your back and neck muscles. Incorporate stretching exercises such as the hamstring stretch, the spinal twist, and the child's pose into your routine. For some more guidance on how to best stretch your back, you can read Healthline’s article on 7 Lower Back Stretches to Reduce Pain and Build Strength.
Avoid repetitive motions: Repetitive motions such as typing or using a mouse can put a strain on your back and neck. Take frequent breaks, use ergonomic equipment, and try to change the position of your working area.
Be mindful of your posture when you are doing everyday activities like lifting. You should be using your legs to lift heavy objects. The form should be bending through the knees and maintaining a straight back to reduce the risk of injury. Be careful not to twist your back while lifting.
If you or a loved one is experiencing back pain due to a potential spine injury our Advanced Ambulatory Surgery Center is here to help.
We are committed to providing our patients with excellence in healthcare through convenient, affordable, and quality solutions. Ask about scheduling a consultation with a physician by calling (407) 332-9871 - whether it is pain management solutions or laser spine surgery, we are qualified to assist you.
