Simple Steps to Maintain a Healthy Back and Avoid Lower Back Pain
According to recent statistics, nearly 65 million Americans have reported a recent episode of back pain. Additionally, 16 million adults experience what’s categorized as chronic or persistent back pain. Orthopedic doctors in Kansas City and beyond keep a close watch on these trends. Unfortunately, back pain is one of the most common issues that orthopedic doctors in Kansas City treat on an annual basis, and can usually be traced back to muscle or ligament strain, osteoporosis, arthritis, and bulging/ruptured disks. Back pain and low back pain can also worsen or radiate to other areas if not addressed in a timely fashion. Treating back pain is a widespread concern that can be handled in most cases. However, as we say here at lot at Mid-America Orthopedics, “The best treatment option is usually prevention.”
The back is a delicate ecosystem that can become susceptible to injury or bouts of pain if not properly maintained. By utilizing the following five tips, you can ensure better back health so that you can remain injury and pain-free. Treating back pain usually starts with prevention.
Tip #1 – Exercise
We’re putting exercise at the top of our list because it’s so critical to maintaining a healthy back. Not only does exercise build up the muscles in your back, it also helps support your spinal column. Yoga, stretching, and swimming are fantastic for building better back health and are also low impact. These also happen to be the types of exercises that are recommended during physical therapy. The exercise that you want to avoid doing is sit-ups, which can actually cause back issues. Do crunches or partial sit-ups instead to work your core.
Tip #2 – Good Posture
Slouching, leaning, or otherwise demonstrating poor posture is a surefire way to put unnecessary strain on your back, which will ultimately lead to lower back pain, headaches, fatigue, and other issues. When it comes to standing or sitting – especially at an office desk – you want to have your spinal column perpendicular to the floor with your shoulders relaxed, but not hunched. Also, try to keep your computer at eye level to avoid any leaning of the head. Practicing good posture can save you a lot of pain and agony in the long run.
Tip #3 – Avoid Heavy Lifting
The human body isn’t designed to lift excessively heavy objects, so you should try to avoid doing it if you can. Many unexpected back injuries happen when people try to lift objects that are beyond their capability. If there is a situation where you’re going to be required to lift heavy objects, such as a move or rearranging furniture in a room, make sure to lift with your legs instead of your back. Devices such as hand carts and dollies also come in handy when transporting heavy items.
Tip #4 – Avoid Triggering Movements
There are a lot of triggering movements that can tweak your back or make it twinge in pain. Try to avoid abrupt motions that may put stress on your back. Examples of that include sudden twisting or bending movements. If you need to bend over, do so by kneeling instead of bending at the waist.
Tip #5 – Maintain a Healthy Weight
Being overweight is one of the most common causes of back pain, especially in regards to the lower back. Considering that roughly one out of every three adults in the United States is considered obese, back pain that is related to weight happens quite frequently. Exercise is always going to be a great go-to method to help maintain a healthy weight. Additionally, you should also be practicing proper diet as well. Diet and exercise are the key to treating back pain and maintaining overall musculoskeletal health, especially in regards to the back.
Contact Mid-America Orthopedics Today!
If you are experiencing back pain or lower back pain, then your best course of action is to set up an appointment with Mid-America Orthopedics so that we can examine you and get to the root cause of your issue. We are experts in treating back pain with years of experience helping patients find relief. In the event that your condition requires professional physical therapy, medications, or even surgery, our team consists of the best orthopedic doctors in Kansas City. We have decades of combined experience working with patients with back issues and other musculoskeletal problems.
Take the first step towards pain relief today by booking an examination with Mid-America Orthopedics. For the convenience of our patients, we can typically schedule same-day or next-day appointments.