Noninvasive Ways to Protect Your Spine Health

If you’re like most people, when you think about health promotion or disease prevention, your mind probably goes to screenings and diagnostic testing like checking your blood pressure or getting blood tests or cancer screenings. But what have you done lately to show some love to your spine?

Those 33-stacked vertebrae coordinate with 100 joints, 220 ligaments, and 120 muscles to keep you upright while supporting many systemic functions. In this blog, Neil Bhamb, MD, shares his insights on noninvasive ways to protect your spine health before you ever utter, “Oh, my aching back!”

Why a healthy spine matters

Low back pain and neck pain are a devastating duo that has the distinction of being the top-ranking reasons for lost workdays and even disability. But protecting your spine health goes well beyond working to avoid episodic or chronic pain.

The human spine is a mechanical masterpiece that performs two vital functions: it supports the musculoskeletal system by providing structure and facilitating movement, and the central nervous system by connecting the brain to the spinal cord.

Remarkably, 31 pairs of nerves traverse through the openings of your vertebrae. When your spine is in top shape, this all-important link between your spinal cord and brain ensures that internal organs and many systemic functions perform optimally. 

Lung function, breathing, metabolism, digestion, and mood ultimately rely on a healthy spine.

Be kind to your spine

There are many simple and noninvasive strategies to protect your spine health and help you live a long, productive life.

Be active and build muscle strength

Spinal instability causes back and neck pain and other conditions, such as spondylolisthesis and herniated discs. One of the best ways to combat instability and keep your spine healthy is to get up and moving. Regular exercise that strengthens your core muscles provides a strong foundation for your spine and relieves pressure from your lower back.

Keep to a healthy weight

Your body weight impacts your spine health. Being overweight or obese changes your spine’s natural curves, affects your posture, and throws off your weight distribution. Once all these conditions come into play, you set yourself up for muscle and ligament strain and spinal instability. This scenario increases your risk for disc problems like herniated discs.

Be careful when lifting

Lifting heavy objects incorrectly often leads to back injuries. If you’re moving something heavy, don’t lift using your back; use your legs instead. Bend your knees to balance the weight and keep your back straight. If whatever you're moving can be divided into smaller, lighter loads, making more than one trip is more than okay, especially if it keeps you from straining or injuring your back.

If the load is too heavy for one person, why not recruit a friend or family member to help you? You get to protect your spine health, and your helper gets to feel needed. It’s a win-win.

Stand up straight; no slouching

Similarly, poor posture wreaks havoc on your spine health and puts you at risk for back pain, neck pain, and back injuries. Whether sitting, standing, walking, or lifting, the goal is to practice optimal alignment of the vertebrae.

Good posture maintains the three natural curves in the spine – the neck or cervical curve, the thoracic curve, or upper back curve, and the low back curve or lumbar curve. Hold your body straight with your head above your shoulders. Position the top of your shoulder over your hips.

This alignment provides proper balance for your spine and your shoulders, hips, knees, and ankles, evenly distributing your weight and enabling you to perform tasks without stress or strain.  

Listen to your body

We all overdo it from time to time. Perhaps that extra long walk during your vacation or digging your car out after a snowstorm did a number on your muscles or back. Sore muscles just come with the territory, but remember that back pain lasting longer than a week or so typically signals that something more serious is going on.

Don’t ignore the pain; listen to your body, make an appointment with your doctor. If the pain is severe or if you have back pain and a fever, make an appointment to see your doctor right away, as you may have a spinal infection.

Dr. Bhamb is committed to helping patients protect and maintain spine health. If you’d like to learn more about spine health or are experiencing problems with your back or neck, schedule an evaluation at our Century City or Marina Del Rey office. Call or book your appointment online today.