10 Ways to Protect Your Back From Pain and Injuries
Simple Changes Will Keep You Healthy for Years to Come
In the course of your day, you rely on your back repeatedly as you sit, stand, bend, kneel, jump, run and more. At Kayal Pain & Spine Center, we would like to remind you that you need to take care of your back—so that it can take care of you.
Sometimes, even despite your best efforts, you will experience back pain that requires trusted professional care. That’s when our state-of-the-art pain management center in Bergen County will be there for you. We have the training, experience and patient-focused approach to provide you with the best treatment available.
We hope you know you can count on us when you’re trying to conquer debilitating back pain or injury. But we also hope you realize we want you to enjoy a pain-free, active life. To that end, we offer the following tips that will help you keep your back healthy.
- Keep moving. You should exercise at least three times a week for at least 30 minutes each session. Start slowly before building intensity. Make sure to warm up to increase your heart rate and elevate your body temperature. When walking, keep your back straight, choose a brisk pace and swing your arms in a way that doesn’t cause you pain. Don’t slump or lean forward.
- Buck the status quo. Change positions throughout your day. If you stand frequently at work, make sure to take time to sit. If you spend most of your day sitting, get up and walk around periodically. If possible, try to change tasks every hour, using different muscles to relieve pressure on your back.
- Posture matters when sitting. Your feet should touch the floor or be supported. Your knees and hips should be level. Your spine should be straight. You should be able to look straight without straining your neck. Make sure to adjust your chair’s seat and armrests. Keep your monitor at arms’ length, positioning it and any document holders even with or slightly below your line of sight.
- Posture matters when standing. Make sure your shoulder blades are pulled back and your knees and spine are straight. Hold your head up straight, too, without tilting it from side to side.
- Use smart devices smartly. When texting or reading on your mobile device, use proper posture. Sit up straight. Reduce neck and back strain by keeping your device at chest or eye level. When talking on your phone, use a hands-free device if possible instead of holding your phone to your ear.
- Lift with care. Get close to the object you’re lifting. Keep your back straight, bending your knees and hips. Don’t lean over with straight legs. Keep your movements fluid and smooth, never sharp and jerky. When moving the object, don’t twist your back. Instead, move your feet. Trust your judgment. If something seems too heavy for you to lift, don’t even try. A rule of thumb: If an item weighs 25 percent more than your body weight, it’s too heavy to lift. Get help.
- Eat healthy. Choose a diet rich in vitamin D and anti-inflammatory foods to keep your bones strong. Good choices include fruits, vegetables, whole grains, legumes and lean meats. Calcium-rich foods can help you avoid osteoarthritis, osteoporosis and other spinal problems.
- Decompress to counter stress. Yoga, meditation and other relaxation methods will help you eliminate stress and prevent muscle tension.
- Sleep comfortably. Avoid a mattress that’s too soft or too hard. Choose one that’s firm enough to support your back and natural alignment of your spine. Try to sleep on your side with bent knees, placing a pillow between your knees to maintain proper posture. If you sleep on your back, use a pillow under your knees for proper spine alignment. Avoid sleeping on your stomach.
- Don’t smoke. Smoking damages the vascular structures in your spinal joints and discs, increasing your risk of back pain and degenerative spinal problems.
These are just some of the ways you can safeguard your back. When you work with the Kayal Pain & Spine Center, we don’t just ease your pain. We also offer you tips and strategies to live your best life for years to come.
Schedule an Appointment With Kayal Pain & Spine Center
When you need a pain management specialist in Westwood or nearby, Kayal Pain & Spine Center will provide you with the exceptional care you deserve. To schedule an appointment, call 844.777.0910 or contact us on the web.