According to the World Health Organization, 80% of the world's population will suffer back pain at some point in their life. In light of this, on the occasion of World Spine Day, we want to share some recommendations to help you care for this important part of your body.
Back pain does not discriminate for age or gender. Almost everyone suffers back pain at some point in their life, and in some cases, it even becomes incapacitating. That’s why World Spine Day aims to spread awareness of the importance of this bone structure and the key role it plays in overall physical well-being, so that fewer people need suffer from this problem.
The spinal column extends from the cervical and thoracic vertebrae to the vertebrae of the lumbar spine. It serves as a support for the rest of the organs in our body, and encases and protects both the spinal cord and the nervous system, so it is fundamental.
Recommendations on how to care for your back
First of all, doctors recommend that people suffering from back problems should see their specialist regularly. This builds a habit of caring for the spine in a way that can have a positive impact on your overall physical well-being.
Active prevention is also very important. The right kind of physical activity can be very useful to this end. At IC Rehabilitation, we offer a series of active therapies focused on back health and re-educating daily habits. Our professionals adapt to the patient's needs and recommend what they consider to be most appropriate after evaluating the patient’s health condition.
Stress and muscle fatigue, as well as using poor posture when going about various daily activities, can lead to pain in the different parts of the spine. Here below, we offer a series of recommendations for things you can do on your own to avoid or remedy some of those problems, and help prevent discomfort in the future:
1. Walk properly: Consider your posture when you walk; people often tend to slouch and let the weight of gravity press on their shoulders as they hunch forward. This can be counterproductive and cause problems in the future. Also, avoid walking in very high-heeled shoes, or carrying very heavy purses or briefcases that put all the weight on only one side of the body.
2. Do gentle stretching: This helps relieve stress and prevent tension from building up in the different areas of the spine.
3. Pay attention to your posture in front of the computer: check that your back is well supported against the back of the chair and that your feet are well placed on the ground. The top of your computer screen should be at eye level so you avoid lifting or tilting your neck too much.
4. Bend your knees when you have to lift something heavy off the ground: Don’t lean over to pick up something heavy from the ground; instead, try to keep your back upright and lower yourself by bending your knees. If your job requires lifting weight off the ground, it may be wise to wear a lumbar support.
5. Care for your back while you sleep: It’s possible to care for your spine health even when you rest. Make sure that the mattress is neither too soft nor too hard. The best position for the spine is to sleep on your back with a pillow placed under your knees and one under the small of your back. However, if you are not used to sleeping in this position you can also sleep on your side with your knees bent.
Leading an active lifestyle and getting enough exercise are also necessary for maintaining a healthy back and can help prevent relapses or the onset of pathologies. That being said, not all sports are good for the spine. In the link below we explain which types of sport are good ways to keep your back healthy and do not pose risks to your spine:
When you should see a spine specialist
Although not every instance of back pain means you need to see a specialist, there are situations in which you should see a doctor, for example, if the pain is so intense that over-the-counter pain medication does not relieve it, or if the pain does not improve within 3 days or is not completely gone after a week.
Sometimes, the pain may spread to other parts of the body, and it may be accompanied by a feeling of weakness, or changes in sensitivity, so that movement is difficult. If these and other symptoms such as fever, tiredness or weight loss appear, it is best to see a spine specialist.
At Instituto Clavel we have a team of neurosurgeons specialized in the spine ready to offer you the best solution to your back problems. We offer various treatment options, depending on the pathology and needs of each patient. Please, don’t hesitate to contact us for an appointment.
Categories: Spine treatments, Spine pathologies, Wellness