Halloween is quickly approaching and with it comes spooky outdoor activities like haunted hayrides and trick-or-treating and pumpkin carving. However, debilitating back pain can be even scarier for those who suffer from it.
Often, our lifestyle choices can be at the root of back pain and poor spine health, which can negatively affect other areas of our lives. Dr. Michael McNamara, an experienced orthopaedist at Bone and Joint Institute of Tennessee, offers a few tips for healthier living this Spinal Health Awareness Month.
Walk Your Dog…Even If You Don’t Have One
“Spine health requires a healthy lifestyle, and a healthy lifestyle is getting up, getting moving and getting active on a regular basis,” said Dr. McNamara. Back pain, especially in the lower back, can be caused by the deconditioning of muscles around the spine due to inactivity. If your lifestyle is more sedentary, McNamara advised getting active at various times throughout the day to maintain mobility. “Make a habit of walking your dog twice a day, even if you don’t have a dog,” he said.
Sudden lifestyle changes like lifting items that are too heavy or exercising without conditioning can make you more susceptible to back pain, McNamara said. “Everything we do as far as the spine has to be a gradual change to avoid causing damage,” Dr. McNamara warned. However, being active does not necessarily mean strenuous. Activities as simple as hiking, gardening or walking to get the mail can have positive effects on spine health.
Operate on Your Workplace
For some of us, work can also be a part of our life that’s a little more sedentary. If your work centers on sitting at a desk or working on a computer, Dr. McNamara suggested doing a little “workplace surgery.” That involves taking stock of your surroundings and the way you do your work.
Back or neck pain? Adjust the height of your computer screen. Problems with your posture? Consider positioning your keyboard lower. “Get your devices up so you’re not hunched over—that is a large area of concern when it comes to spinal health,” McNamara said. “Operating on your work environment to better serve you can help decrease potential back pain.”
Practice Planking
Learning to incorporate selected exercises into your daily routine while watching TV or before bed can dramatically strengthen the spine and reduce the risk of back pain. “According to early studies, home-based core strengthening programs seem to be most effective,” said Dr. McNamara. “Isometric planks done well tend to alleviate back pain quicker than anything else.”Since core strength is directly linked to spinal health, he also suggested incorporating sit-ups and other ab exercises. However, those with pre-existing lower back pain should avoid movements that exacerbate that pain.
Although these tips are important to maintaining good spinal health, some back pain requires more than simple lifestyle changes.
“Back pain is one of the most common conditions that presents for muscular skeletal care, and one of the most expensive conditions treated in the U.S. on a regular basis,” McNamara said. Lower back pain is usually caused by muscular wear and tear, while upper back pain can be a generative condition.
If you’re experiencing pain that isn’t controlled by icing, stretching or anti-inflammatories or pain that’s radiating into your arms or legs, McNamara recommended making an appointment with an orthopaedist. A medical professional can assess your pain and determine whether surgery is needed. You may benefit from non-surgical options, such as physical therapy, MRIs or injections.
“At Bone and Joint Institute of Tennessee, we always treat what the patients needs,” said Dr. McNamara. “The most important thing to remember is the more active we can be with regularity in our lifestyles, the better our spine health will be.”
Halloween is quickly approaching and with it comes spooky outdoor activities like haunted hayrides and trick-or-treating and pumpkin carving. However, debilitating back pain can be even scarier for those who suffer from it.
Often, our lifestyle choices can be at the root of back pain and poor spine health, which can negatively affect other areas of our lives. Dr. Michael McNamara, an experienced orthopaedist at Bone and Joint Institute of Tennessee, offers a few tips for healthier living this Spinal Health Awareness Month.
Walk Your Dog…Even If You Don’t Have One
“Spine health requires a healthy lifestyle, and a healthy lifestyle is getting up, getting moving and getting active on a regular basis,” said Dr. McNamara. Back pain, especially in the lower back, can be caused by the deconditioning of muscles around the spine due to inactivity. If your lifestyle is more sedentary, McNamara advised getting active at various times throughout the day to maintain mobility. “Make a habit of walking your dog twice a day, even if you don’t have a dog,” he said.
Sudden lifestyle changes like lifting items that are too heavy or exercising without conditioning can make you more susceptible to back pain, McNamara said. “Everything we do as far as the spine has to be a gradual change to avoid causing damage,” Dr. McNamara warned. However, being active does not necessarily mean strenuous. Activities as simple as hiking, gardening or walking to get the mail can have positive effects on spine health.
Operate on Your Workplace
For some of us, work can also be a part of our life that’s a little more sedentary. If your work centers on sitting at a desk or working on a computer, Dr. McNamara suggested doing a little “workplace surgery.” That involves taking stock of your surroundings and the way you do your work.
Back or neck pain? Adjust the height of your computer screen. Problems with your posture? Consider positioning your keyboard lower. “Get your devices up so you’re not hunched over—that is a large area of concern when it comes to spinal health,” McNamara said. “Operating on your work environment to better serve you can help decrease potential back pain.”
Practice Planking
Learning to incorporate selected exercises into your daily routine while watching TV or before bed can dramatically strengthen the spine and reduce the risk of back pain. “According to early studies, home-based core strengthening programs seem to be most effective,” said Dr. McNamara. “Isometric planks done well tend to alleviate back pain quicker than anything else.”Since core strength is directly linked to spinal health, he also suggested incorporating sit-ups and other ab exercises. However, those with pre-existing lower back pain should avoid movements that exacerbate that pain.
Although these tips are important to maintaining good spinal health, some back pain requires more than simple lifestyle changes.
“Back pain is one of the most common conditions that presents for muscular skeletal care, and one of the most expensive conditions treated in the U.S. on a regular basis,” McNamara said. Lower back pain is usually caused by muscular wear and tear, while upper back pain can be a generative condition.
If you’re experiencing pain that isn’t controlled by icing, stretching or anti-inflammatories or pain that’s radiating into your arms or legs, McNamara recommended making an appointment with an orthopaedist. A medical professional can assess your pain and determine whether surgery is needed. You may benefit from non-surgical options, such as physical therapy, MRIs or injections.
“At Bone and Joint Institute of Tennessee, we always treat what the patients needs,” said Dr. McNamara. “The most important thing to remember is the more active we can be with regularity in our lifestyles, the better our spine health will be.”
