The spinal column is one of the most important elements in the human body. It protects the nervous system and structures our movement and ability to assume different positions. However, a lot of people don’t start paying attention to their back until it hurts.
Prevention plays a critical role in keeping your back healthy, and making a few small changes in your everyday habits can make a big difference in the long run.
Why are back problems so common?
Several aspects of our modern lifestyle have contributed to spinal pathologies becoming more common. People are sedentary -- we spend long hours in front of a computer, we look down at our mobile phones all day long, and often don’t get enough physical activity. Currently, low back and neck pain are two of the main conditions for which people see a doctor or take sick leave.
The importance of good posture
Using good posture helps reduce the burden on the spine. Some good posture habits to use when working or studying are:
- Make sure your computer screen is raised to eye level.
- Keep your back straight, supporting it against the back of the chair.
- Keep your feet flat on the ground.
- Avoid staying in the same position for long periods.
In addition, try to avoid looking down at your phone for long periods of time, because looking down with your head tilted forward places a lot of stress on the cervical spine.
A sedentary lifestyle is one of the spine’s greatest enemies
Sitting for long periods of time increases pressure on the intervertebral discs, especially when your back is slouched or hunched forward.
To counter this, try taking active breaks every 45-60 minutes: stand up, walk around for a few minutes, or do some gentle stretches. Getting some exercise on a regular basis is also essential. For example, walking, swimming, or some type of low-impact exercise.
Strengthen the muscles that support your back
Your core muscles -- the deep abdominal muscles, paravertebral muscles, and glutes – help stabilize your spine and distribute loads.
Practices such as Pilates or specific lumbar stabilization exercises can be very helpful in preventing back pain and improving back health.
Learn the right way to lift heavy objects
Whether at work or at home, lifting heavy items the wrong way can injure your back. When lifting something heavy, it is important to protect the spine by:
- Bending your knees when lifting.
- Keep your back straight during the movement.
- Hold the weight close to your body.
- Avoid suddenly twisting your torso while holding the weight.
Rest also plays a role
Your mattress and the position you sleep in play a part in back health. Certain positions are better than others for maintaining the natural alignment of the spine. In general, back specialists recommend sleeping on your side or back, rather than on your stomach. This is because lying in prone position can force extension of your cervical or lumbar spine.
When to see a specialist
Even if you practice prevention, there are certain symptoms that should be evaluated by a specialist. Symptoms such as persistent pain or pain that radiates to the arms or legs, loss of strength, changes in sensation (numbness, tingling), or pain that begins after an injury or overexertion.
Take care of your back today and prevent problems tomorrow
Making a habit of good posture, getting regular physical activity, exercising to strengthen your muscles, and getting enough rest can significantly reduce the risk of developing back problems.
At Instituto Clavel, we believe that prevention is essential to health. If you suffer from back pain, or have other questions about the condition of your spine, our team of specialists can help you find the best solution for your case.
Doctor Pablo Clavel
Neurosurgeon and director of Instituto Clavel
Categories: Spine treatments, Spine pathologies, Prevention