Tips to Protect Your Spine

Whether you are an athlete, a construction worker, an office worker, a Mom, a retiree or any combination of the above, everyone needs to protect their spine from injury.  Fortunately many back and neck injuries can be treated with medication, physical therapy, heat/ice and rest but when we aren’t careful back pain can become severe or chronic, and possibly require corrective surgery.

Follow these simple tips to protect your spine.

Posture
Maintain a “neutral” spine, defined as the following positions:

1) When standing, feet should be shoulder width apart. When sitting, your knees and hips should be at a 90-degree angle.

2) Maintain a small arch in your lower back, and tuck your "tail" in. When sitting or driving, keep the back vertical.

3) Lift the breastbone and bring your shoulder blades together.

4) Level your chin.

5) In general the best sleep position for someone with neck or back pain is to lie on their side with a pillow between the knees.

Lifting
Bend your knees while maintaining a vertical back. Once you have the object in hand, stand up straight without bending or twisting your spine.

If your job requires heavy lifting use appropriate protective gear such as weight lifting belts to support your back. Surprisingly, many new mothers suffer herniated discs from lifting their children so don’t underestimate the importance of bending your knees to lift your precious cargo.

Strengthening core muscles is critical to maintaining a healthy spine as are  gentle stretching exercises such as yoga.

Weight Management
The greater your body mass, the greater the pressure on your spine and joints. For overweight patients, particularly those that carry the majority of weight in their midsection, this may result in sciatica, herniated disc(s) and pinched nerves.

Consult with your doctor to achieve a healthy weight for your body and engage in daily exercise to maintain a strong spine.

Stop Smoking
Smokers are more prone to back and neck pain than non-smokers. Nicotine restricts the flow of oxygen-rich blood to the discs and increases the rate of degenerative change while simultaneously reducing calcium absorption thereby increasing the risk of spinal fractures. Consult with your doctor regarding a smoking cessation plan.

If you have back or neck pain, don’t ignore it. Call the American Center for Spine & Neurosurgery at (855) 526-1100 for help.