Avoid Back Pain by Improving Your Spine Health
Spine care is one of the major areas Apex Physical Therapy clinic specializes in! If you are reading this article, you are probably experiencing some pain or problems with your spine. Whether your spinal pain is acute, chronic, recent or old trauma, the pain does not easily go away. You may start to feel better as time goes by, but you know that it still does not feel ‘normal’. Spine pain is not easy to address in general due to its complicated structure. Also, if you wait too long, your condition may have developed into a condition where surgery is the only option to correct or reduce the pain.
Direct Access
One of the common mistakes people make is that they wait for the pain to go away by itself and this may cause the condition to get worse and become irreversible. We recommend that anyone who has been experiencing spine pain check with their doctor or other healthcare professional. The State of Indiana allows direct access without having to see physicians and obtain referrals for a limited time (6 weeks). It makes it easy for patients to visit a physical therapy clinic with less cost and waiting time.
Get help!
If you have any pain or issues with your spine, we strongly suggest you see your doctor or a physical therapist. People sometimes feel better even without doing anything after they experience pain in the spine. Sometimes, the pain never returns over many years. Does it mean the issue has disappeared? The answer is NO. Our body has a natural healing process that helps us get well and fight against any inflammation. The pain may be reduced as time goes on, but if the causative factors are not fundamentally corrected, inflammation will continue to occur in that area which can cause further problems such as bone spurs, arthritis, and degenerative changes. Getting proper treatment will help you reduce the chances of developing these pathologic changes. Even if there is no pain in the spine but the arms, hands, legs, and feet get numb or stiff, you may want to suspect the spine which may cause all these issues. Your physical therapist should be able to tell you about your condition after an exam.
Management
Everyone’s back pain is different, therefore, treatment can also be very different. If you have any spine issues, you will need to get treatment first. Once the pain has been almost or completely abolished, you will have to work on the recovery of function as well as a maintenance program to prevent any return of the pain. Maintenance programs usually go with proper posture and reductive exercise together. The good thing is that it doesn’t take too much time to do the exercise. Having a proper posture and following body mechanics along with an exercise program will help you maintain a healthy spine. A wellness program is also a great way to manage the back and its strength and stability once the spine issue is corrected.
How can I improve my health with the help of Spine Care Treatment?
Much like anything else, spine health is easier said than done. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Below are 6 ways to make sure you are doing everything you can to improve the health of your spine:
1. Practice proper nutrition.
Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day.
2. Get some sleep.
At the end of the day, people lose their height due to their spine having been compressed by gravity as people stand, sit, bend over, lift and walk throughout the day. Did you know that it is actually possible to lose about ½ an inch over the course of a day? Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterward, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach.
3. Give up cigarettes.
Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself.
4. Work on the flexibility and strength of your spine.
Your body is meant to move – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allow you to move without stressing the discs or nerves in your back.
5. Maintain proper posture and balance.
If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week.
6. Go to a physical therapist for spine check-ups.
Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At Apex Physical Therapy, our Merrillville and Valparaiso physical therapists are experts in the field of spine health who can help your back operate as it should.
Improve your spine health with Apex Physical Therapy today!
If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to request an appointment with Apex Physical Therapy today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!
Your Next Steps…
Request An Appointment
Receive A Custom Treatment Plan
Work Hard and Progress In Your Recovery
Recover & Enjoy Life Pain-Free!
