Most people are not conscious about the importance of their spine until they experience neck or back pain. Then they realize how important a healthy spine is. Ask anyone whose “back hurts” the amount of pain and inconvenience that it can cause.
The spine gives our bodies structure and support. It allows us to move about freely and to bend with flexibility. The spine is also designed to protect our spinal cords. That column of nerves and associated roots that connects our brains with the rest of our bodies which allows us to control our movements. Without a healthy spine and spinal cord, we couldn’t perform our everyday tasks.
When the spine is injured, the pain is intense. It also makes it difficult to walk, run, sit up straight, bend over, and rotate the neck. Poor posture, improper movement, and extreme exercise without proper recovery can lead to permanently poor spinal mobility, degenerative diseases, and a decreased quality of life.
Spinal conditions include headaches and neck pain, upper back and shoulder pain, lower back and hip pain, sciatica, and herniated disks among others. With that menu of complaints, it is important to treat our spines right. How do we do so?
1. Improve your posture.
It’s important to maintain good ergonomic posture while you are sitting or standing. Remember to not hunch (your grandmother was right!) – stand or sit up straight and keep your ear, shoulder, and hip aligned.
2. Stay active.
It doesn’t have to be an intense workout. Exercise 30 minutes at least 3 times a week. Whatever your choice, swimming, walking, biking, or going to the gym, just be active. Regular walking, exercising and stretching are the best exercise routines for your back and neck.
3. Sleep comfortably and choose the best sleep position.
Avoid sleeping on your stomach. Sleep on your side or back to keep the spine aligned. Sleeping on your stomach twists your neck and puts too much pressure on your spine. Also, remember about proper sleeping supplies such as a mattress and pillow that allow your spine to rest in a supported and comfortable way.
4. Eat healthily.
Maintaining a healthy diet plays a role when it comes to your spine. Proper nutrients help your body repair itself faster and easier. And stay hydrated!
5. Quit smoking.
Smoking affects almost all tissues and systems in the body, including your spine. Smoking decreases the amount of oxygen and nutrients your cells receive. It reduces your bone density, thus increasing the risk of obtaining a fracture.
6. Maintain a healthy weight.
Being overweight is a risk factor for lower back pain. Overweight patients are more likely to experience lower back problems than patients at a healthy weight level. Regular exercise and, if necessary, weight loss, can help ease existing back problems and prevent future ones.
7. Lift heavy objects correctly.
Remember to estimate the weight of the object to be lifted as your back muscles are not designed for extreme weight. Always bend from the legs, not from your back. Stand as close to the object as possible and use your knees and legs rather than your back. And don’t be afraid to ask for help if the object is too heavy for you to lift by yourself.
Also, it is important to not overload your backpack, purse, or wallet.
8. Use your mobile phone with the right posture in the right way.
Do not slouch and peer down at your phone or laptop. Sit up and keep the device at eye level to reduce neck and back stress. Avoid putting the phone between your neck and shoulder – use a hands-free device or loudspeakers, instead.
9. Improve your core strength.
Your core muscles, which are your lower back and abdominal muscles, play an important role for your spine. They need to be strong as they give your spine support and take pressure off your lower back. Improving your core strength is also essential for keeping good posture and helping reduce back pain.
If you should develop back or neck pain, don’t ignore it. Left untreated, the condition can worsen, causing chronic pain and more serious problems. Seek professional help. Many will see an orthopedic while others will see a chiropractor. Some will see both. Whichever route is taken, there are a variety of treatment options available for spinal issues.
Dry Needling
Dry needling is another form of acupuncture. It targets trigger points at the root of the pain. The purpose of this technique is to reduce or resolve myofascial trigger points. No medication of any kind is injected. Reduction of trigger points can bring immediate relief of symptoms but usually takes repetitive treatment.
The advantages of dry needling over other treatments are that it treats parts of the muscle, and deeper layers of muscles, which our hands and fingers cannot reach. In addition, it is drug-free.
Functional Exercises
These are an important step in treating back pain. Many injuries can cause muscles and ligaments to become weak or tight, which leads to muscular imbalances and spinal misalignments, or overall structural instability. Some musculoskeletal disorders originate from muscular or structural imbalances that have developed over time, either from poor posture or repetitive movements.
A thorough examination by your doctor will help to determine a specific exercise prescription to correct imbalances and restore function.
Massage
Therapeutic massage focuses on addressing issues with the muscles, fascia, tendons, and ligaments that are attached to bones and joints and impact the spine. A misalignment can cause soft tissue to become tight and eventually lead to trigger points and decreased circulation in that area. Tight muscles and trigger points can cause misalignments and make it more difficult for the bones and joints to return to a normal position. Massage releases the tightness and tension.
LASER Therapy
LASER stands for Light Amplification by Stimulated Emission of Radiation. They are classified I-IV with IV being the most powerful and highly regulated. Class IV Laser Therapy for therapeutic benefits has just recently been FDA-approved and is revolutionizing the Chiropractic, Medical, and Pain Management Industries.
Class IV Laser Therapy works through a process called Photo-biostimulation. Light energy (photons) is directed into human tissue to promote a cascade of physiological changes that leads to the production of ATP (Adenosine Tri-Phosphate). ATP is what your cells use as energy. This increase in ATP productions leads to a decrease in pain, a decrease in inflammation, accelerated tissue repair, improved vascular activity, and improved nerve function. These physiological changes cause an accelerated rate of healing that is 3 to 5 times faster than your body’s own capabilities.
“I’ve got your back” now takes on a whole new level.
