Tips For A Healthy Back

You Can Maintain a Healthy Back and Neck

Benjamin Franklin was talking about the threat of house and building fires in Philadelphia when he wrote, "An ounce of prevention is worth a pound of cure," but his familiar saying can also be applied to maintaining a healthy back and neck.

Treating serious back and neck problems can be complicated, often involving surgery, but just as Franklin's maxim suggests, avoiding problems of this nature can be relatively simple. Most of us don't think about our necks and backs until they start to hurt, but here are a few simple things you can do to avoid serious problems in your neck and spine:

• Listen to your body - Your body is a finely tuned machine whose many components work together as you sit, stand, recline, work and play. Your neck and spine are naturally curved and supported by various muscles. When you maintain proper posture (sometimes called the neutral spine position), your spine has three natural curves: The neck curves slightly inward; the mid-back or thoracic spine, outward; and the lower back (lumbar spine), curves inward. In this neutrally aligned position, the muscles, ligaments, and tendons that attach to your spine work together in harmony to cushion it from too much stress and strain. Learning to maintain a neutral spine position can help you avoid problems with your spine and move safely during activities like sitting, sleeping, walking, and lifting. If this alignment is disturbed, however, you may experience muscle spasms, aches and pains. As you go through each day, observe how your muscles, bones and joints feel during different activities. Notice how you feel when you wake up in the morning, work at your job, sit in chairs and participate in physical activities. As you monitor these activities, you can determine if any of them should be modified to protect you from developing painful conditions in your neck and spine.
• Strengthen your muscles - Core muscles in your back and abdomen work together, balancing each other as they support your body and keep it upright. If your vertebrae are in proper alignment and you keep your trunk muscles flexible and strong, your posture will be good and stand up to the stresses of gravity, enabling you to move well. That's why it's important to exercise these muscle groups. If they become imbalanced, neck and spine problems and injuries can result. Keep your core trunk muscles strong by swimming, walking, jogging or by practicing yoga, pilates, or other exercise routines. Researchers have found staying active and exercising can help decrease and even prevent back pain. Ask your doctor about exercise that's right for you and include activities that especially target neck and back muscles. Take the time to keep moving. At work, take frequent breaks from your desk to stretch and reduce stress. If possible, take the stairs instead of the elevator. You'll be glad you did!
• Be careful how you use your body - Learn how to lift and perform other movements properly to avoid strain and injury. Lifting is one of the most dangerous activities for your spine. You should always use the neutral spine position to avoid injuries. Do not lift heavy loads by putting pressure on your lower back. Use your legs to lift and bend your knees to put your arms at the same level as the object you are lifting. This simple technique will save unnecessary wear and tear on your back.
• Stay at the right weight - Being too heavy, puts unnecessary stress on nerves, muscles, bones and joints. Researchers have found excessive weight is related to increased risk of disk and other back problems. By staying within healthy weight limits, you are decreasing your chances of experiencing back pain.
• Eat a healthy diet - Osteoporosis, or bone thinning, can contribute to back and neck pain later in life. That's why eating foods rich in calcium and vitamin D or taking food supplements are a good complement to a fitness regimen that includes weight-bearing exercise to maintain bone density.
• Sleep comfortably - Be sure your back and neck are properly supported when you sleep. Talk to your health care provider about choosing an appropriate mattress and pillow. You can upset the alignment of your spine if a mattress is too soft, or a pillow too high.
• Sit with good posture - When sitting, make sure your lower back (lumbar spine) is supported. If you sit for long periods, a chair with lumbar support is helpful. Healthy sitting posture is based on the neutral spine position. Positioning your hips and knees at 90 degrees can help you keep a neutral sitting posture. This position is balanced between the extremes of lumbar movement. The neutral spine position is also important when getting up from a chair. Hold your spine in the neutral position and rotate forward at the pelvis, getting your head over your feet which should be planted under your shoulders, then stand upright. Use your buttock and thigh muscles to push yourself up. Don't twist or bend too far over at the waist, or you can put too much strain on your lower back.
• Walk properly - It's always important to try to maintain a neutral spine position when walking. That your legs and arms to swing naturally. Anything deviation from this normal walking pattern may cause a limp and severely stress your spine.

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