No one wants back pain, but some 80% of the population will experience it at some point in their lives. A herniated disc, spinal stenosis, muscle strain, or sciatica all cause lost time from work and keep you from doing daily chores and the activities you love.
Take steps to keep your spine healthy to prevent needing the services offered by the team at Tarpon Interventional Pain & Spine Care. If you do need our help in healing, call one of the offices in West and North Plano, Texas.
Here’s some ways to keep your spine healthy and avoid the dysfunction and pain associated with back problems.
We don’t mean you have run a marathon or spend all your time at the gym. Just maintain a healthy level of physical activity, which is about 30 minutes of moderate-intensity exercise most days of the week.
Include simple strengthening routines for your abdominals and the muscles around your lower back. Stretching your hamstrings regularly and the muscles along your spine is smart, too.
We can help you add the right exercises to your routine so your spine stays healthy.
2. Lift smartly
We don’t just mean weights at the gym. Anytime you have to lift a heavy box or piece of furniture, it’s important to position your body properly so as not to compromise your lower back muscles and cause injury.
When lifting, bend your knees and hips rather than leaning forward from the back. Use your abdominal muscles and chest to help heave the object up.
3. Sleep right
Yes, getting the recommended 7-9 hours of sleep per night is a good idea for general health. But how and where that sleep happens matters to your spine health. Choose a pillow that supports your neck’s natural curves. Also choose a firm or medium-firm mattress to offer proper support.
If you sleep on your back, place a pillow beneath your knees to reduce lower back stress. If you sleep on your side, hug a pillow between your knees.
4. Wear the right shoes
Your shoes are important to how your lower back absorbs impact. If you run or play sports or spend a lot of time on your feet, make sure you have adequately supportive shoes. Your shoes should also support the alignment of your spine. We can direct you to a quality footwear provider to help you choose your next pair.
5. Minimize sitting
Sitting puts undue load on the discs of your lower spine. Avoid long hours in your seat and walk or stretch whenever possible. If you do have a desk job, request an ergonomic evaluation so you don’t have to slouch while staring at a computer screen.
6. Maintain a healthy weight
Carrying excess weight puts a lot of pressure on the spine, putting you at greater risk of back pain or injury. One way to lose weight (if you need to slim down) is to follow a healthy diet that contains fresh fruits, vegetables, whole grains, lean proteins, and calcium-containing low-fat dairy or dairy alternatives. The nutrients in these foods help prevent spinal disorders, such as osteoporosis.
The team at Tarpon Interventional Pain & Spine Care want you to keep your spine healthy. If you do have back pain or a spine condition, we can help. Call the most convenient location or use the online tool to schedule a consultation to find out how we can help you.