Sitting all day and bad posture can contribute to some pretty uncomfortable back pain issues. NAILPRO spoke to Dr. Stefano Sinicropi, a Board Certified Orthopedic Surgeon with a sub-specialty in spinal surgery, to get his preventative measures for avoiding back and neck pain before they arise. Here are six tips to help alleviate back pain.
• Get up and Walk Around When Possible
Contrary to popular belief, sitting is actually much worse for back pain than standing. Especially if you have a pre-existing spine condition or injury, sitting for extended periods of time may create worsening back pain symptoms. Biomechanical studies have demonstrated that pressures within the disc peak in the seated position and improve with standing (and even more with lying down). So get out of your seat and move around the room at least once an hour as a preventative step.
• Maintain Good Sitting Posture
When you’re stuck in an uncomfortable situation it can be easy to shift into awkward sitting positions and strain both the cervical and lumbar spine. Recommendation is to continually readjust posture to a neutral position. There are available apps for smartphones and smartwatches which can help to remind you to realign as well as get up, move around and stretch.
• Take action!
Use pain as a warning. If you are experiencing pain in your neck, between the shoulder blades, numbness or tingling in the arms, or frequent headaches there may be a more serious issue going on.
• Avoid Improper Lifting Techniques
Keeping heavy objects close to your main core when lifting distributes the weight more evenly throughout your body. Decreasing the strain on individual muscles. If strain does occur, resting the muscle and using therapeutic methods such as ice and massage can decrease discomfort.
• Maintain a Regular Exercise Routine
Exercise includes stretching, yoga, weight lifting, swimming or simply walking. Keeping active is important for overall back health. Our backs from our head to our tailbones, have 3 joints at every level. Maintaining the range of motion and joint mobility will keep individuals active longer in life.
• Pay Attention to Symptoms of Numbness in your Hands & Feet
Most people do not realize that that numbness in their hands or feet can be a sign that something is wrong with their back. Unfortunately many issues such as narrowing in the spine can impinge on nerves causes these symptoms. Individuals need to pay attention to these symptoms and if they correlate with an activity or position. If these symptoms go unidentified it can be irreversible. Talk to your doctor about these symptoms if they occur.
[Image: Getty Images]