Maintaining
a Healthy Spine
To a certain extent, we take our spine for
granted and just assume it will do its job every day. Anyone who suffers from
back pain can testify to the fallacy of this, and they will tell you that when
the spine is out of whack for an extended period, overall health tends to
suffer. It is common knowledge how costly back pain is, both financially and in
terms of time off work, but it can also have a detrimental effect on your
emotional equilibrium.
At some point in our lives, around 80-90% of
us will suffer from spinal pain. Those most at risk – who are not the victim of
an accident – are those who are overweight or obese, who smoke, who have to
lift heavy objects, or who have a history of back pain. With such a high
percentage, no one can feel immune to the perils of back pain, so we all have
to try to take care of our spine.
The following advice should help you
maintain your spine in a healthy state:
Standing
- Don’t stand as though to attention with your knees locked. Have one
foot slightly in front of the other, with the knees slightly bent or
unlocked. This helps relieve pressure from your low back.
- Avoid standing for any length of time bent forward at the waist.
This stresses your lower back and can lead to pain.
Lifting
- Never twist your body when you lift anything; this is the worst
thing for your back.
- Pushing an item that’s too heavy to lift is less stressful on your
back than pulling it. Make sure your legs are involved more than your back
or upper body.
- Don’t be afraid to ask for help when faced with a heavy item to
lift.
Sitting
- Your knees should be slightly higher than your hips, your head kept
up, and your back kept straight.
- Don’t slouch in your chair, i.e. allowing your shoulders to roll
forward.
- Remember to keep your lower back in its naturally-curved state.
Reaching or Bending
- Use a stool when you need to reach for anything above shoulder
level, otherwise straining can hurt your neck, mid-back and shoulders.
- Never bend at the waist to pick anything up from any level below
waist height.
- Choose instead one of two options: kneel on one knee, the other
foot flat on the floor, and pick the item up; or bend at both knees, lower
yourself with a straight back, and pick the item up. Either way, make sure
you keep as close to the object as you can to reduce the strain on your
back.
Carrying
- Similar to the lifting, keep the object as close to your body as
you can.
- Spread the weight between two hands if you can, rather than carry
one large load.
Diet and Exercise
- The science is not 100% on this, but logic would certainly dictate
that carrying extra body weight puts undue stress on your spine. Staying
within 10 pounds of your ideal body weight is a good target to aim for.
- Having most of the weight up front, as with a “beer belly”, will
cause the muscles, ligaments and tendons in your low back to be even more
stressed.
- A sensible, healthy diet and regular exercise is the best way to
reduce and then control your weight.
- Before starting any exercise for the first time, or significantly
increasing it, talk to your doctor, especially if you have any health
condition.
Sleep
- If you sleep on your back, you are exerting around 50 pounds of
pressure on your spine.
- You can cut that pressure in half by putting a pillow under your
knees.
- You also reduce this pressure if you lie on your side with a pillow
between your knees.
- If your spine is hurting when you try to sleep, find a position
that eases it. Listen to your body.
Stop Smoking
This is sensible whoever you are, but, as
far as spine pain is concerned, smokers suffer more than their non-smoking
counterparts. The more-than 4000 chemicals in cigarettes also restrict the flow
of blow around the body, thus retarding the healing process if your spine is
trying to heal.
There is no cast-iron way to avoid back
pain, but if you keep the above in mind and keep thinking about your spinal
health when carrying out your everyday activities, then you are likely to fare
much better – and be a lot happier into the bargain.
Dr. Kaden can help you
improve and maintain your health and keep your nervous system healthy through
Chiropractic Care, Functional Medicine, Functional Neurology, Nutritional
Support, Weight Loss Programs and Homeopathic Bio-identical Hormone
Replacement. Please call Dr. Frank Kaden at 310-251-0862
or 310-937-2323 or email: info@kadenchiropractic.com
for an appointment. For more information please go to: www.kadenchiropractic.com
Our office in Hermosa Beach, CA has been helping the
residents of Hermosa Beach, Manhattan Beach, Redondo Beach, El Segundo,
Torrance, Palos Verdes and other nearby cities experience the amazing benefits
of chiropractic and wellness so they can enjoy life and health once again
without drugs and surgery.
Dr. Kaden can help you improve and maintain your health and
keep your nervous system healthy through Chiropractic Care, Functional Medicine,
Functional Neurology, Nutritional Support, Weight Loss Programs and Homeopathic
Bio-identical Hormone Replacement. Please call Dr. Frank Kaden at 310-251-0862 or 310-937-2323
or email: info@kadenchiropractic.com
for an appointment. For more information please go to: www.kadenchiropractic.com
