October is synonymous with fall festivities, foliage and all things pumpkin spice – but it also holds an important designation: Spine Health Awareness Month.
According to the Spine Health Foundation, Spine Health Awareness Month highlights the essential role of spinal health in living a full and active life. It is “a time to focus on prevention, education and support for everyone,” reminding us to “prioritize the foundation of our body’s mobility and strength.”
This is especially important as neck and back pain have become a major public health issue, due in part to inactivity, “tech neck” and long desk job hours that are commonplace today.
Whether you have a pre-existing spinal condition, are recovering from surgery, or simply want to enhance your spine health, we’re here to help. Observe Spine Health Awareness Month with these 10 tips for living a preventative lifestyle:
- Prioritize proper posture
- Keep your spine neutral when sitting – head directly over your shoulders, shoulders over your hips, pelvis in a neutral position
- Avoid tech neck by holding your phone in front of you
- Refrain from prolonged standing or sitting – alternating is key
- Lift with your legs – bend your knees and keep your back straight to avoid straining your lower back
- Use reacher tools when necessary to prevent overexertion
- Sustain a healthy lifestyle
- Stay hydrated to maintain the fluid content in your spinal discs, which act as shock absorbers between vertebrae
- Adhere to an anti-inflammatory diet (you can utilize the spine health shopping list in our recent blog post!)
- Limit your alcohol intake
- Avoid smoking and/or vaping, which can deprive spinal tissues of essential nutrients and oxygen
- Incorporate deep breathing exercises, meditation, yoga and spinal breathing techniques into your routine to help you manage daily stress
- Don’t skimp on sleep
- Sleep on a supportive mattress to help distribute body weight evenly – this prevents/reduces pain and promotes recovery (firm or medium-firm may be best; ask one of our specialists)
- If possible, sleep on your back or side to support the spine’s natural curves and reduce pressure on discs (for additional support, consider placing a pillow under your knees if you sleep on your back or between your knees if you sleep on your side)
- Exercise regularly (and properly)
- Exercise regularly to maintain core and spine strength
- Engage in low impact exercises that can reduce pressure on joints
- Incorporate daily core exercises to help strengthen the muscles that support your neck and back
- Strengthen your lower body to support the spine and take pressure off your back
- Cool down after exercise to reduce stiffness, aid in steady blood flow and prevent soreness
- Add in daily walking breaks
- Pick better bags and shoes
- Wear backpacks correctly, with weight evenly distributed by placing heavier items closer to your back and at the bottom of the backpack
- Aim for shoes with good arch support to maintain proper alignment, promoting even weight distribution and improving posture
While these are great guidelines, any concerning, prolonged or recurring neck and/or back pain should be addressed with a professional. Don’t ignore discomfort; early treatment is key to beating back pain. Whether it’s one of our board-certified specialists or physical therapists, Florida Spine Associates is here to get you back to your life.
For more spine health tips, follow FSA on Facebook and Instagram and read our blog.
Ready to “take back” your life? Our team of board-certified professionals is ready to assist. Schedule your consultation today at (561) 375-2388.