Moving boxes, bending down to scrub the floors, and playing on the floor with our kids are all things that can lead to spine/back pain. While some back discomfort goes away after a day or two, any amount of discomfort is your body telling you that there was straining and microscopic tearing of muscle tissue occurring, this straining and tearing causes inflammation.
All the activities listed above, are examples of repetitive injuries to the spine. These repetitive injuries are hard to detect because you often don’t experience pain or discomfort until a day later. If you lift boxes unsafely, or bend down and twist your back and spine the wrong way, it can lead to weakening of the spine and injuries in the spine and back.
How do you protect your back and spine?
- Maintain a healthy weight and eat right. Extra pounds can make back pain worse by shifting your center of gravity and putting strain on your lower back. Nutrition is also crucial to a healthy spine. Protein rebuilds spinal tissue, ligaments and tendons. Without proper nutrition and a sufficient amount of protein in your diet, your spinal tissue won’t rebuild properly, and your spine will weaken. Vitamins and antioxidants from fruits and vegetables also play a role in proper functioning.
- Improve your posture. Make sure you sit properly in a straight-backed chair and your feet flat on the floor. Poor posture is a common cause of back pain. Avoid sitting on very soft couches for long periods of time, as this keeps your spine in a flexed position.
- Quit smoking. Nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. When these tissues are destroyed your spine is weakened, leading to pain and discomfort.
- Watch your sleeping position. Different sleeping positions can cause pain and discomfort in your back. Talk to your physical therapists about some tips to sleeping better.
Other tips for a healthy back and spine:
- Watch how you lift
- Use supportive shoes like tennis shoes or sneaker and avoid flip flops.
- Keep your wallet in your front pocket. Having your wallet in your back pocket throws off your alignment and center of gravity when you sit.
- Avoid heavy bags
Give us a call at Loudoun Sports Therapy Center TODAY, at 703-450-4300, to schedule a spinal and back evaluation! Our physical therapists will evaluate you and get you started on your personalized plan of care. Don’t let back pain stop you from doing what you love!
Click HERE to learn more about how spine issues begin!
