10 Ways to Keep Your Back Healthy

Many of the patients who come to see us at Comprehensive Sports, Spine and Pain Management complain of back pain. This is a common medical issue in our modern day where people are frequently bent over computers at their desk all day long and don’t get sufficient breaks or exercise throughout their day. At the practice of Dr. Perry Herman, we have the following pointers for you if you wish to take steps to avoid developing back trouble.

  • Ergonomics – Set up the space you do most of your work so you’re not in a body position where you’re putting a strain on your neck or back. Also, change positions periodically.
  • Stay Active – When working, take a break every hour to get up and stretch and walk around. Perform different tasks throughout the day, so you’re using different muscles. Be sure to exercise for at least 30 minutes at least three times a week.
  • What to Do When Sitting – Sit up with your spine straight, and try to keep your hips and knees level with each other. Position your monitor straight in front of you and put it at eye level.
  • When Using Your Mobil Device – Keeping your tablet or smartphone at eye or chest level will reduce the chances of putting stress on your back or neck, and as when doing anything else, sit with good posture when using your mobile device.
  • Driving – Your seat adjustment is critical when driving to prevent neck or back strain. Make sure the height and distance are such that your back is fully supported and your knees are bent a little. If you’re taking a long drive, take regular breaks to stretch and walk around.
  • Proper Child Care – When using a stroller, adjust the height of the handle to match your belly button, so you don’t need to bend uncomfortably forward when having your hands on it. For baby carrier use, keep it above your hips, and when picking your baby up, bend at the knees.
  • Lifting Heavy Items – The first thing you should do is figure out the weight of what you’re going to lift, and if you need help, get it. In any event, the time-honored advice of bending at the knees rather than the waist is good for avoiding back strain.
  • Cleaning the House – Don’t let a clean house give you an aching back. When mopping, vacuuming or doing any other chore from a standing position, make sure you’re bending at a comfortable angle for whatever you’re doing. When cleaning low-down areas, use a small stool to sit on instead of bending over.
  • Walking – This is good, basic exercise for anyone, and you should break often from work to take a short walk. Just be sure to keep good posture, and walking at a brisk pace can be even more beneficial.
  • Additional Exercise – Beyond walking, regular exercise that boosts your heart rate is excellent for your overall health.

When Prevention Fails

Sometimes, you try to take precautions against developing back problems, but bad posture, malnutrition and other bad habits can still seep in through your workday and while having fun. At Comprehensive Sports, Spine and Pain Management, Dr. Herman is experienced at relieving his patients’ neck and back pain through a combination of traditional medicine and alternative therapies. As a trained physiatrist, he knows how to heal bodies and restore lives, so you are at the top of your game in life. Whether it’s back pain, neck pain, joint pain or a sports injury you’re suffering from, please contact us today, and we’ll see what we can do to help.