How to Avoid Back Pain by Improving Your Spine Health
Are you living with back pain? The severity of back pain can range from minor dull aches to sharp stabbing pains. You may notice that your pain worsens each morning when you wake up, when you have to stand for more than 10 minutes, or when you have to walk long distances.
Low-back pain is one of the most common and costly musculoskeletal problems worldwide. Studies indicate around 80% of the population will sometimes experience low-back pain. Fortunately, your back pain can be avoided and resolved by improving your spinal health with physical therapy at Aspen Rehab!
To learn more about how your spine’s health influences your back pain, call Aspen Rehab today!
How can I tell if my spine is healthy?
Your spine does a lot for your body – it protects your spinal cord, allows you to breathe correctly, and allows your body to move. Almost every function in your body is directly connected to the health of your spine. Spine health is also vital for your overall well-being and normal daily functioning.
You know how limiting it can be if you live with back pain. To make sure your spine is at its optimum health, you must achieve the following:
- Proper posture with natural spinal curves
- Strong muscles (i.e., core, hip/pelvis, and lower back)
- Full (maximum) mobility throughout the spine and all the different movements of the spine (i.e., bending forward and backward, rotating and side bending)
- Good nutrition and rest at night
The good news is that the physical therapy team at Aspen Rehab can help you achieve better spine health!
How physical therapy improves the health of my spine?
Physical therapy care involves a multifaceted approach, including exercises, manual therapy, and modalities to effectively address acute and chronic back pain. The best practice is a comprehensive program where you do everything you can to ensure the health and function of your spine.
Below are ways to improve the health of your spine at home:
Get some sleep: Adequate rest in a comfortable position while sleeping helps you maintain a healthy spine. Suppose you are struggling to find a comfortable position for sleeping. In that case, it is generally best to try maintaining a neutral spine position and using pillows and blankets to support your body in achieving these positions. A neutral position is easily found lying on either side of your back.
Too often, people try to force themselves to sleep in a particular position. Sleep lab studies have shown us that we change positions throughout the night regardless of where we start. Choosing a position that allows you to sleep is the most critical factor.
Regarding the ideal mattress, research shows that medium firmness can help more people get good rest than either too soft or too firm. However, the ideal firmness is a personal preference.
Work on the mobility and strength of your spine: Your body is meant to move – this is the most crucial purpose of the spine. A general routine where you take your entire spine through various movements and positions (stretches) can help keep your spine healthy. You can make sure your spine remains mobile by stretching for 10 minutes daily.
It is also essential to move around when possible at work. Stretch your spine by reaching overhead, turning right and left, then leaning over from one side to the other.
It is also important to spend 3-4 days a week working on strengthening exercises. Performing core exercises (i.e., abdominal, back, and hip/pelvis muscles) will help keep your spine strong and prevent future pain and/or injuries.
Maintain proper posture: Sit tall and use lumbar support if you sit at a desk during the day. Avoid sitting slouched for prolonged periods, and change positions as soon as you notice tightness or pain, no matter how you sit!
When lifting, keep your spine in a neutral position. This position will allow your entire core to engage while using your legs to lift the weight/object. Ideally, you will maintain an arch (lordosis) throughout the movement. Avoid bending forward and especially bending with twisting-type movements.
How physical therapy can help improve spine health
Physical therapists at Aspen Rehab specialize in evaluating and treating musculoskeletal disorders, including spinal disorders. They use various techniques to improve spinal health for your overall health and well-being.
Our physical therapists will be able to assess your spinal health and any joint pain or injury related to the functioning of your spine after a thorough medical history and a complete evaluation of your movement abilities. Our therapists will be able to determine what techniques would be the best fit for you.
Physical therapists emphasize the importance of education to help you understand what is causing your pain and how to resolve it. They may employ manual therapy, therapeutic exercises, and postural corrections to improve spinal health.
Our clinic will always do our very best to handle any concerns so that you feel comfortable and satisfied when you leave your appointment.
Request an appointment at Aspen Rehab today!
If you have been living with back pain or want to avoid potential back pain, don’t hesitate to contact us today.
We can help you improve your spine health and prevent future pain and injuries. Don’t let back pain limit you – enhance your spine health with physical therapy at Aspen Rehab today!
