Orthopedic Doctor Plano Tx

Back pain, though an extremely common condition, varies from person to person, and can have various underlying causes. While a trusted physician referral center such as the Texas Health Spine and Orthopedic Center can connect you with an experienced spine doctor in Plano, Texas and nearby areas, it is advisable to be informed about the various tips and measures to prevent back pain and injuries. Continuing on the subject, we present a simple guide to preventing back injuries.

Preventive Measures for Protecting the Back

Exercise

Having strong muscles is essential to support the spine and prevent back problems. Walking and swimming are two efficient core strengthening exercises. Combine walking or swimming with one more core strengthening exercises such as abdominal crunches to keep the core muscles strong and flexible.

Related Read: 5 Common Causes of Neck and Lower Back Pain

Weight Loss

Aim to maintain a healthy weight as being overweight adds extra pressure on the spine, lower back and knees as well. A BMI measurement can help you understand your current weight and whether you should plan to lose weight.

Avoid Smoking

Cigarette smoking and nicotine present in tobacco tend to accelerate the wear on the flexible discs that exist between the vertebrae in the spine. Avoid smoking to prevent faster degeneration of the spinal discs.

Guidelines for Proper Lifting, Sitting and Sleeping

Everyday activities such as lifting heavy objects, sitting for extended periods of time and sleeping poorly tend to affect our spinal to a great extent. It is advisable to follow a proper posture and technique while doing such activities.

Tips for Lifting Heavy Objects

Do not lift heavy objects in a rush. Get into a comfortable posture and formulate a plan before lifting anything heavy. Place yourself close to an object you will lift and give yourself support by standing with your feet shoulder-width apart. Bend the knees and tighten the stomach muscles. Whenever you lift a heavy object, it is to be noted that the pressure should fall on the thigh and leg muscles, not the lower back. Never bend the back while you lift a heavy object. If you are planning on lifting an extremely heavy object, seek help and do not attempt lifting it by yourself.

Sitting without Straining the Back

Make sure to maintain a slightly arched position in the back while you sit. It is ideal to use a chair that offers support to the lower back. Avoid leaning forward and ensure that your workspace is at the right height and always keep your head and shoulders erect. It is highly recommended to stand and stretch every once in an hour. Simply stand erect, place the hands on the lower back while gently arching backward.

Sitting without Straining the Back

Make sure to maintain a slightly arched position in the back while you sit. It is ideal to use a chair that offers support to the lower back. Avoid leaning forward and ensure that your workspace is at the right height and always keep your head and shoulders erect. It is highly recommended to stand and stretch every once in an hour. Simply stand erect, place the hands on the lower back while gently arching backward.

Read More: The 3 Ways Yoga Can Keep You Flexible and Pain Free

Support the Back when Sleeping

Pick a mattress that offers good support to the back. There’s no ‘one size fits all’ answer to which mattress works the best. Find something that offers back support and choose the firmness of a mattress based on the desired comfort level. If you end up complaining of a backache when you wake up in the morning, it might be a sure sign of poor back support from the mattress.

Wrap Up

Back pain is a common problem affecting millions of people every year. Though one cannot stop ageing and the natural wear of the spinal column, they can protect their back by following the aforementioned tips and guidelines. If you or a loved one is suffering from back pain, contact Texas Health Spine and Orthopedic Center, a trusted physician referral center in Plano, Texas. To schedule an appointment, click here or simply call (888) 608-476.

NOTE: Physicians who are members of the referral program practice independently and are not employees or agents of Texas Health Spine and Orthopedic.

Reference:
www.thegoodbody.com/back-pain-statistics/
https://orthoinfo.aaos.org/en/staying-healthy/preventing-back-pain-at-work-and-at-home/

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Ralph F. Rashbaum

Orthopedic Spine SurgeonTexas Back InstituteSpine Surgery
Work Phone: 888-608-4762
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Sheena Bhuva

Physical Medicine and RehabilitationTexas Back InstituteSpine Surgery
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Steven Remer

Pain Management Physician PlanoAmerican Pain and WellnessPain Management
Work Phone: 888-608-4762
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Nayan R. Patel

Physiatrist/Physical Medicine & RehabilitationTexas Back InstituteSpine
Work Phone: 888-608-4762
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