Health Blog

How to Relieve Back and Neck Pain With a Healthy Spine

healthy-spine

Do you suffer from aching back pain, nagging neck pain or even headaches? Having a healthy spine can prevent these types of problems. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles and nerves. Every second of every day your spine is moving in a delicate balance, even while you breathe! Take care of it and it will take care of you.

 

Here are useful tips on how to have a healthy spine:

 

Eat Right

Nutrition is critical to having a healthy body. The same goes for your spine. Protein

rebuilds spinal muscle tissue, ligaments and tendons. Healthy fruits and vegetables

contain the vitamins and antioxidants to make the spine function. They rebuild bone,

muscle and connective tissues that are constantly being used throughout the day.

 

Rest

Throughout the day your spine is compressed with standing, sitting and bending. You can actually lose about ½ an inch over the course of a day. Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up. This allows the discs in your spine to rehydrate. Then continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach.

 

Stop Smoking

Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself.

 

Improve Your Flexibility and Strength

One of the best ways to avoid back pain or neck pain is to improve your spinal flexibility and strength. Your spine and body are designed to move. Keep your spine flexible by stretching for 10 minutes every day. It is best to get up and move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. Also, work on gently twisting at the waist and don’t forget to stretch your hamstring muscles frequently. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, squats and other exercises to keep your spine and core muscles strong. This supports your spine and allows you to move without stressing the discs or nerves in your back.

 

Improve Your Posture and Balance

Make sure that you sit properly with a straight-backed chair and your feet flat on

the floor. Avoid sitting on very soft couches for prolonged periods as this keeps your

spine in a flexed position. Make sure that you keep your spine straight when lifting,

using your legs and avoiding twisting. Keep your balance tip-top to activate the small muscles of the spine and use your nervous system. Enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week.

 

Have a Spine Check-up

Have a physical therapist spine specialist check your spine alignment and function

every 6 months to ensure your back is moving how it should. Our physical therapists are the medical experts in helping your back operate as it should and relieving back pain or neck pain quickly.

 

If you are suffering with backaches and pains, come in for a check-up sooner rather than later. Long term aches and pains can mean permanent damage is being done to your spine. Catching back pain or neck pain early leads to a healthy spine for life! For more information call Orthopedic and Balance Therapy today.

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Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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