From sitting at a desk to driving in Atlanta traffic, many of us spend much of the day in positions that can contribute to neck and back discomfort. But regular movement, strength training and other healthy habits can help improve spine health.
Here are six practical ways to help protect your spine, according to neurosurgeons at Northside Hospital Brain and Spine Surgery.
1. Make strength training a priority.
Regular exercise, and strength training in particular, is the most important thing you can do for your overall health and your spine. If you're new to it, start slowly. Working with a coach, personal trainer or physical therapist can help you learn proper technique, especially as it relates to strengthening your spine safely.
2. Build a strong core.
Core conditioning is essential to long-term spinal health. A good starting point is the McGill Big Three, a set of three isometric exercises: the modified curl-up, the side plank and the bird dog. All three are easy to learn from instructional videos online, making them an accessible first step in your core training journey.
3. Improve your posture.
Computers, phones, driving and other everyday activities can take a real toll on our posture. Poor posture, especially in the neck, can cause neck pain and significant headaches. To reverse the damage, we all need to be intentional about actively supporting and training our posture.
4. Stay active.
Walking is a great place to start. Movement nourishes the spinal discs, which have a very poor blood supply and depend on motion to stay healthy. Staying active also keeps the muscles that support your spine conditioned.
5. Lift heavy objects carefully.
Moving and lifting heavy objects is a common cause of injury in the untrained spine. The best protection is a two-part approach: train your body to lift, then use proper technique every time you do. The barbell deadlift is one exercise that very precisely trains the body and spine to lift a heavy object off the ground.
6. Maintain a healthy weight.
Extra weight, especially around the midsection, adds load to your spine's discs and joints every day. One of the best things you can do for your spine is optimize your diet: avoid processed foods, don't drink your calories and eat real food.
When to see a doctor
Our neurosurgeons at Northside Hospital Brain and Spine Surgery are here to help with your back and neck pain. Back or neck pain combined with any of the following symptoms warrants urgent evaluation:
- Weakness
- Numbness
- Difficulty walking
- Loss of coordination
- Bowel or bladder dysfunction
LEARN MORE ABOUT NORTHSIDE HOSPITAL BRAIN & SPINE SURGERY.
