People have definitely increased their health awareness in
the last couple of years, which is great!
We now watch what we eat, drink, what we put in our bodies and have been
increasing the amount of Doctor questioning!
At Doroski Chiropractic Neurology in the Woodbridge, Dale City Virginia
area I love when a patient says but why.
That gives me an opportunity to educate them even more and it shows they
are listening. Patients no longer go to
their Doctors like sheep. Here are some
general tips for a health spine.
A healthy spine is an often overlooked and essential part of
a healthy lifestyle. People who suffer from back pain, particularly if it is
long-term, are generally less healthy than those who do not. In fact, back pain
costs are staggering not only financially, but also in terms of lost time from
work and because of psychosocial problems that arise during the healing process
associated with long-term back pain.
Unfortunately, approximately 80-90% of the population
suffers from spinal pain at some point. People who are overweight or obese, and
who smoke, lift heavy objects, or had a previous episode of back pain, are more
likely to experience back pain.
Because so many people suffer from spine pain, it’s
important for you to try to keep your spine as healthy as possible. Following
simple posture, lifting, and healthy lifestyle guidelines can help you keep
your back in good shape.
The American Chiropractic Association recommends the
following spinal health tips:
Standing
When standing, keep one foot slightly in front of the other,
with your knees slightly bent. This position helps to take the pressure off
your low back.
Do not stand bent forward at the waist for prolonged periods
of time. The muscles in your low back become deconditioned in this position,
which may lead to pain.
Lifting
At all times, avoid twisting while lifting. Twisting is one
of the most dangerous movements for your spine, especially while lifting.
If the item is too heavy to lift, pushing it is easier on
your back than pulling it. Whenever possible, use your legs, not your back or
upper body, to push the item.
If you must lift a heavy item, get someone to help you.
Sitting
Keep your knees slightly higher than your hips, with your
head up and back straight.
Avoid rolling your shoulders forward (slouching).
Try to maintain the natural curve in your low back.
Reaching and Bending
When reaching for something above shoulder level, stand on a
stool. Straining to reach such objects may not only hurt your mid-back and
neck, but it can also bring on shoulder problems.
Do NOT bend over at the waist to pick up items from the
floor or a table.
Instead, kneel down on one knee, as close as possible to the
item you are lifting, with the other foot flat on the floor and pick the item
up.
Or bend at the knees, keep the item close to your body, and
lift with your legs, not your back.
Carrying
When carrying objects, particularly if they are heavy, keep
them as close to your body as possible.
Carrying two small objects—one in each hand—is often easier
to handle than one large one.
Healthy Diet and Exercise
While the proverbial jury is still out, we suspect that
extra weight puts undue strain on your spine.
Keep within 10 lbs. of your ideal
weight for a healthier back.
“Beer belly” is likely the worst culprit, as it puts
unwanted pressure on the muscles, ligaments and tendons in your low back.
The most efficient and effective way to reduce weight is by
eating a sensible diet and exercising regularly.
Consult with your doctor before beginning any exercise
program, particularly if you have a health condition.
Sleeping
Sleeping on your back puts approximately 50 pounds of
pressure on your spine. Other positions may be better.
Placing a pillow under your knees while lying on your back
cuts the pressure on your spine roughly in half.
Lying on your side with a pillow between your knees may also
reduce the pressure on your back.
Never sleep in a position that causes a portion of your
spine to hurt. Most often, your body will tell you what position is best.
Quit Smoking
Smokers have more spine pain than nonsmokers, and they also
heal more slowly when they have an episode of back pain because the chemicals
in tobacco smoke restrict the flow of blood to the tissues in and around your
spine.
While following these instructions is no guarantee that
you’ll be free from back pain for your entire life, it can certainly reduce
your risk of developing it. These simple steps will help you keep your spine in
good shape, making you a healthier, happier person.
3122 Golansky Blvd, Ste 102
Woodbridge VA 22192
703 730 9588