If only there were more hours in the day. Then, we think, we’d do yoga every morning and get a massage every week. We’d bike to the next state. We’d…well, the list goes on. But keeping our backs and necks strong doesn’t take time so much as it takes being mindful. We talked to area orthopedists about back and neck health, and they had some practical—and encouraging—suggestions.
Pain in the back and in the neck is all too common. In fact, 75 to 80 percent of Americans experience back problems at some time, and two-thirds of us suffer from a bout of neck pain.
Why So Much Pain?
Some reasons for back and neck pain are things we can’t help, like genetics—what we’re born with. Trauma falls in this category as well; we don’t plan to careen into that tree on the slopes, but it happens. Another culprit is our age. While there isn’t a lot we can do about these issues, there are ways we can prevent or minimize back and neck pain.
What Can We Do About It?
Posture
A critical element in our arsenals is the way we stand, sit and sleep. Dr. Bill Monnachi of Lancaster Neuroscience & Spine explains: “In this day and age where people sit in front of a computer or the TV for hours at a time, posture is really important. You may be slouching or holding your head stiffly and forward of where it should be.” If your neck is too far forward or backward, you’re putting stress on the neck or back. Basically, your neck should be directly over the bottom of your spine where it joins your tailbone.
Three Do’s:
• Learn the proper height for your computer screen.
• Use a lumbar pillow when you drive, sit at your desk, or watch a movie.
• Select a pillow that preserves the curve in your neck, and sleep on your side or your back, never on your stomach.
Weight
According to Dr. James Argires of Argires, Becker & Westphal, the responsibility lies largely with us. “It’s critical that people take care of themselves,” he says. “We tend to neglect our backs and necks because we’re too busy doing other things.” Dr. Argires says weight plays a critical role. “If an individual weighs 300 pounds, he or she is creating an issue where there is going to be back pain. The weight itself is going to expedite wear and tear issues that give rise to pain. A more slender individual who is out exercising would reduce the progress of the degenerative tissues that occur in the spine as [we] grow older.”
Tobacco
Another factor that can contribute to back and neck problems is smoking. “Tobacco use is a big issue, since smoking can accelerate disk degeneration,” explains Orthopaedic & Spine Specialists’ Dr. Steve Groff. What happens is that nicotine prematurely ages the body’s sensitive structures (such as neck joints and disks), making it more prone to injury. It can also dehydrate disks, lessening their shock absorption, and constrict blood vessels, which nourish the spine.
Activity
Staying active is important, as is strengthening the core muscles (those around your lower back, abdomen, pelvis, and hips). Dr. Groff explains, “They help to stabilize the spine and limit some of the pressure on the degenerative parts or parts that are vulnerable, like disks and facet joints.” “Get up frequently,” advises Dr. Monnachi. “Stretch and exercise to help maintain the muscles in the neck and low back.”
What if the Pain Doesn’t Go Away?
If we’re having pain, when should we see a health professional? Unless the pain is excruciating, Dr. Groff recommends visiting your family doctor after a day or two. Meanwhile, apply ice or heat, use an anti-inflammatory, and rest—but equally important, maintain light activity. “If you have neurologic issues,” Groff advises, “such as severe numbness or weakness in a leg or trouble walking, see someone. But these are rare conditions. The vast majority improve without additional intervention.”
If your pain doesn’t subside with these measures, diagnostic tools, such as the MRI, can help. Surgery, while increasingly effective, is a last resort, and Dr. Argires notes other “minimally invasive measures may be appropriate, such as injections, which help patients tolerate mild exercise and physical therapy.” Chiropractic care can also play a helpful role.
While some conditions are inevitable, there are steps we can take to limit back and neck pain. Maintaining good posture, watching our weight, eliminating tobacco use, and exercising can go a long way toward back and neck health. On a practical note, you don’t have to bike across the country: Just keep moving.
7 Healthy Habits to Prevent Back & Neck Pain
Maintaining a healthy spine is vital to your well-being. By practicing safe and healthy habits, back pain can be prevented. These simple tips, provided by Lancaster General Health Eden Physical Therapy, can help you be on your way to taking better care of your spine.
- Limit prolonged and repetitive bending, lifting or twisting. Take frequent breaks every 10-15 minutes.
- Keep objects close to your body when lifting or carrying and be sure your feet and hips are always facing the object you’re lifting.
- Always keep your back straight and bend only at the hips or knees instead of the waist.
- Avoid sitting in bed to read or watch TV.
- Warm up and stretch prior to any vigorous activity.
- Utilize proper posture for household cleaning and yard work.
- Practice a healthy lifestyle including proper diet with regular exercise to include stretching, strengthening and cardiovascular activity.
— Courtesy Eden Physical Therapy; 717-735-9737; www.LancasterGeneralHealth.org.
