No one thinks about back pain until they (or their loved ones) are affected by it. But here is something to know: 50-80% of adults will experience back pain during their lifetime, and back pain continues to be the leading cause of work limitations not just in the US — but globally. Given the common occurrence of neck and back pain, there is a common tendency to dismiss or overlook these discomforts, too. When these small aches and pains go untreated they often lead to more painful, sometimes harder-to-treat chronic conditions that may have been prevented.
Healthy Spines Lead to Healthier Lives
Our spine is the most complex set of joints in our body and the health of this central support system is deeply connected to our whole well-being. With a strong core, we have a stronger healthy neck and back, which is the first step to preventing back pain. From smartphone usage to smoking habits to sunlight exposure, many little things can help or harm our spine health that add up over time.
Signs Your Back Pain May Require Urgent Treatment
Before we flex some healthy spine know-how, it’s important to address how to know when and where to seek treatment. There are signs that your back pain may be urgent.
Most back pain is associated with an activity, such as twisting or lifting incorrectly, that will go away within 72 hours of rest, ice, and OTC medications. However, you may have a more serious condition if the pain suddenly appears, increases gradually, or doesn’t subside after 72 hours.
Pay attention to your discomfort and seek expert medical attention if you are experiencing:
- Sharp pains and not a dull ache
- Radiating pain or pain that “moves”
- Numbness or pins and needles, especially in the groin
- Sudden weakness in legs
- Incontinence
Now that we’ve covered signs of an emergency, let’s stretch and flex with practical strategies that can make a difference in maintaining a resilient spine for a more active, pain-free life.
The 5 Habits of Healthy Spines
Incorporating these tips into your daily routine can help you maintain a healthy spine, prevent back pain, and improve overall health.
Ensure Proper Sleep Posture:
Use a firm or medium-firm mattress to support your spine.
Maintain a naturally aligned spine while sleeping.
Experiment with different pillow types to find the most comfortable and supportive ones.
Strengthen Your Core:
Engage in core exercises to strengthen abdominal and back muscles.
Strong core muscles help support your spine and reduce pressure on your lower back.
Wear Supportive Shoes:
Choose shoes that provide a supportive base for your spine.
Ensure a good fit to prevent slips and falls, and limit the time you wear heels.
Enjoy the Benefits of Massage:
Regular massage can increase blood flow, loosen tight muscles, and boost relaxation.
Consider using a massage chair for convenience at home.
Practice Good Phone Posture:
Maintain good posture while sitting to support the natural curves of your back and to prevent tech-neck.
Limit total sitting time and take breaks to stretch and walk around regularly.
While ignoring back pain may lead to chronic conditions, even small adjustments can positively impact your back health. Keep your spine happy, move with ease, and enjoy life.
