The Top Ten Ways to Prevent Back and Neck Pain

March 30, 2017

 

 Back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections. In fact, some experts say, as many as 80% of us will experience a back problem at some time in our lives.

 

Probably quite accurate considering many of us have already experienced some form of back pain whether it be a sharp pain or a dull ache. It can be a tingling, numbness, or burning sensation.

 

Thankfully, minor injuries usually heal within a day or two. Some pains however, may continue.

 

What causes these pains and how long does it take to heal? It differs for everyone.

 

Back pain may have been caused by improper sitting, lifting, or reaching—and the normal wear and tear of working and playing.

 

What makes the pain last longer than a few days is not always concrete, but researchers suspect that stress, mood changes, and fear of causing any further damage prevent patients from still being active and exacerbating the pain.

 

There are several simple steps that can be taken though to help prevent back pain.

 

These include:

• Maintain a healthy diet and weight.

• Remain active—under the supervision of your doctor or chiropractic.

• Avoid prolonged inactivity or bed rest.

• Warm up or stretch before exercising or other physical activities.

• Maintain proper posture.

• Wear comfortable, low-heeled shoes.

• Sleep on a mattress of medium firmness to minimize any curve in your spine.

• Lift with your knees, keep the object close to your body, and do not twist when lifting.

• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.

• Work with your doctor of chiropractic to ensure that your workstation is ergonomically correct.

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Dr. Ronald Gefaller

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