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AMERICAN
ACADEMY
OF SPINE
PHYSICIANS
An
organization of Chiropractic Physicians and
Neurosurgeons
dedicated
to conservative and cooperative
spinecare
30
TIPS FOR BETTER SPINE HEALTH
Exercise
Regularly:
Spinal tissue repair and remodeling is influenced by
the stresses placed upon them. Regular exercise and
strengthening activities will promote a healthier,
stronger and more stable spine. Exercise does
not have to be overly strenuous to achieve significant
benefits. A regular
activity such as a daily walk can make a huge
difference. Start an exercise program slowly
to give your muscles a chance to warm up and loosen.
Check with your doctor prior to engaging in an
exercise program. Increased abdominal strength will
help protect the spine from injury as it supports the
spine from in front just as the muscle of the back
support the spine from behind.
- Eat Healthy:
Proper nutrition will support spine development and
repair. A proper diet will also help to strengthen
spinal tissues thus reducing the risk for injury.
- Maintain Good
Posture:
Assume efficient and supportive postures while lying,
sitting, and standing to reduce strain on spinal
tissues, to reduce the risk for spine injury and to
promote spine health.
- Invest in a Good Pillow and
Mattress:
The average individual spends approximately one third
of life sleeping, therefore; proper support of the
spine and head during this period will strongly
influence spine health. A good pillow and mattress
will also facilitate more restorative sleep. In some
instances an individual may benefit by the use of more
the one pillow.
There are different types of pillows. When you
sleep you do not have conscious control over your body
position. A good mattress
will support the spine no matter how many times one
moves during the night.
- Maintain Spine Flexibility:
Regular
activity and stretching helps maintain flexibility of
the spine; flexibility which is required to reduce the
risk of injury.
- Balanced Carrying:
Always attempt to carry items over 10 pounds in a
balanced fashion, dispersing the weight as evenly as
possible from right to left. Do not overload your
luggage, backpack or purse.
- Take Periodic Breaks:
Avoid sustained postures. During episodes of prolonged
sitting or standing, periodically take a break,
stretch your legs and back. Periodic stretching will
help to keep you from tightening up and injuring the
spine.
- Use Proper Phone Technique and
Equipment:
Avoid cradling the phone between the neck and the
shoulder. Use a headset if prolonged phone use is
required at home or at work which will allow you to
maintain a neutral head and neck position.
- Sleep on Your Back or
Side:
These positions are generally more supportive of the
spine than lying face down.
- Good Sleep Support:
Sleeping on a supportive mattress.
Do not sleep on your stomach. If you sleep on your
side, place a pillow between your knees to reduce
rotation of the low back. If you sleep on your side,
try to keep your legs bent at the knees and at the
hips, a position which reduces the stress on the low
back.
- Invest in Proper Shoes and
Footwear:
The average person takes approximately 5,000 – 8,000
steps during the course of a normal day. Proper foot
and ankle support will reduce stress upon the knees
and hips as well as the back.
- Invest in Good Chairs:
Individuals spend the majority of their lives in a
sitting position. Chairs greatly influence sitting
posture. Poor chairs contribute to chronic spine
problems; well- designed chairs promote spine
health.
- Have Regular Spinal
Check-Ups:
It's much easier to prevent a problem than to correct
one.
- Use Proper Lifting
Techniques:
Proper lifting technique will reduce the risk for
spine injury. Keep the back straight and bend the legs
and hips when lifting; this reduces stress on the
back. Avoid lifting objects higher than your waist
whenever possible. Face the object you wish to lift.
When lifting hold the objects close to the body. Do
not twist while lifting. When possible push rather
than pull an object which is easier on the back. Seek help
lifting when necessary. Lift cautiously with moderate
speed.
- Walk Efficiently:
Walking requires the use of over 200 individual
muscles. It requires the use of all muscles of the
spine and pelvis. Walk erect with your head and neck
in a neutral position. Avoiding slumping while
walking. Avoid high heels and platform shoes. Avoid or
reduce excessive back extension (swayback) during
walking.
- Do Not
Overwork: When possible
modify postures and physical activity to reduce the
risk of muscle fatigue and back strain.
- Avoid Excessive High-Impact
Activities:
Each time you strike your foot during walking, running
or jumping, the shock of impact is absorbed by the
joints of the feet, ankles, legs, hips and low back.
Avoid excessive high impact activities (see above).
Wear proper footwear to reduce the degree of shock to
the spine.
- Think
Ergonomically:
Seek
the optimum work
environment.
This
requires an adjustable workstation to properly support
the extremities and the spine. An efficient work
environment will include proper phone equipment, an
adjustable chair, an efficient keyboard and adjustable
monitor. The work surface should have adjustable
height. It will also require proper lighting. A
footrest will contribute to reduced stress on the
spine. Assume a relaxed yet supported
posture.
- Use Products that Promote Good Posture and
Spine Health:
Utilize
products which support the spine from the ground up.
Use support-enhancing products that can be added to
poorly designed furniture and seating.
Listen to Your
Back:
Avoid positions and activities which contribute to
increased back pain or cause back pain radiating down
the legs. Avoid those positions which elicit numbness
or tingling. If back symptoms should persist or
progress, see a spine physician. If
you are involved in an activity that causes or
increases back pain, think about what you can change
to alleviate the pain. Your body will usually tell you
what it needs if you take time to listen to
it.
- Maintain Optimum Body
Weight.
Excessive bodyweight increases stress upon the tissues
of the spine, thereby increasing the risk for abnormal
“wear and tear”.
Excessive body weight also contributes to
alteration of the normal curves of the spine which can
lead to stress on the
spine.
- Avoid
Smoking:
Smoking
increases the risk for many life threatening
conditions. Smoking is a
habit which promotes tissue inflammation and impairs
the healing process. Smoking contributes to blood
vessel disease which can impair blood flow to many
parts of the body including the back..
Get a Spinecare
Education:
Whenever possible learn more about your spine and how
to take care of it. Seek insight from a spine
physician. Go to websites written by spine doctors
like http://www.spinephysicians.org/
for valuable information which is continuously
updated.
- Drink
Water:
An
adequate amount of water is vital to good health. The
musculoskeletal tissues require water to function and
to repair themselves.
- Get Enough
Sleep:
Sleep
is essential to good health, mental alertness, tissue
growth and repair. An adequate amount of restful sleep
is required to restore the body. This is related to
the amount of time spent sleeping and the quality of
sleep. Back pain is the most common form of nighttime
pain. Many individuals with back pain suffer from
fragmented sleep and wake up feeling unrefreshed.
- Wear a Supportive
Bra:
A supportive bra will reduce strain placed upon the
neck and upper back. A bra which is not supportive may
contribute to rounding of the mid-back resulting in
increased risk for chronic back pain and a humped
posture.
- Support the Abdomen during
Pregnancy:
A protuberant abdomen during pregnancy
increases the forward curvature of the low
back. This increases strain on the discs and joints of
the low back. In
pregnancy a brace, which supports the pelvis
and abdomen, will reduce strain on the low back. The
use of a brace should be discussed with an
obstetrician and/or spine physician. Such a brace
should be fitted by a healthcare
professional.
- Increase Abdominal
Strength:
The abdominal muscles help support the low back and
pelvis. The abdominal muscles surround about 2/3 of
the lower part of the body. Strengthening the
abdominal muscles will increase spinal stability and
reduce the risk for spine injury. Conditioned
abdominal muscles will also contribute to more
efficient walking. Strong abdominal muscles will
fatigue less during prolonged standing or prolonged
sitting thereby, protecting the low back..
- Frequently Adjust Your
Posture:
Alternate between sitting and standing tasks to reduce
stress placed upon the spine. During long periods of
standing, rest one foot on a low support, and
alternate the feet. When sitting rest both feet on the
floor.
- Learn to
Relax:
Learn and apply relaxation techniques to manage stress
both on the job and off the job. This will help to
reduce muscle tension and pain from those muscles.
IF
BACK OR NECK SYMPTOMS PERSIST OR PROGRESS, SEE A
SPINE
PHYSICIAN.
Copyright © 2004 American Academy of
Spine Physicians
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