12 Dec Top Ways to Get Better Back Health in 2020
2020 is around the corner and it’s time to set some goals for better back health. Many patients think major changes need to happen to have better back health. However, it only takes small changes throughout your day to be healthier and have less back pain. Some of those ways include sleeping more, staying active, stretching properly, staying hydrated and keeping a healthy weight. Consider all these ways to show your back some love!
Sleep Well for Good Back Health
Do you cut out sleep when you need to get more done? Studies show that this can actually hurt your health. Here are some facts about your sleep and how it relates to your health:
- The recommended amount of sleep for good health is 6-9 hours for adults, 8-10 for teenagers, 10-14 for children and 12-15 for infants. Are you meeting those recommendations?
- When you don’t sleep enough, your nerve cells can’t replenish, nor can all the other types of cells you have. In fact, your memory doesn’t record as well and your learning and processing will diminish on low sleep.
- Inadequate sleep leads to aches and pains (seemingly without a cause), fatigue, low energy, slow metabolism, headaches and migraines, high blood pressure, depression, seizures and even back pain.
- Your body creates more infection-fighting antibodies while you sleep and your body can fight off inflammation that can cause joint and back pain.
These are just a few benefits of proper sleep. When you do sleep, make sure your mattress is supportive and can help your back be comfortable. Weak mattresses will make your back have to support yourself all night, which quickly leads to back pain and fatigue.
The American Heart Association recommends that people (teens and adults) get at least 150 minutes of exercise each week. That breaks down into about 30 minutes of exercise, 5 days a week. You can split up 10-minute segments throughout your day to hit 30 minutes if 30 at a time seems like a lot. Studies show that exercise will help alleviate your stress and improves your mood.
Exercise will also enhance your body’s circulation, which helps brings oxygen and nutrients to nerves and cells all over your body. These will help remove waste products from the body that can cause inflammation. Inflammation in the joints is often what leads to joint pain, especially in the back. Exercise helps prevent that from happening. It helps support muscle growth, improved range-of-motion, more natural energy throughout the day, and helps keep your weight down.
The weight factor is important, as the closer to a healthy weight you are, the less strain your joints and back have on them throughout the day. Diet is just as important as exercise for reducing that pressure and strain on the back.
The modern American diet is full of sugar foods, added sugars in foods that shouldn’t have them, high amounts of fat, and greasy food options. All of these lead to a much greater risk for chronic conditions such as diabetes, high cholesterol, obesity, joint pain (arthritis) and more. Keep your weight down by eating right, and your back health will improve. Some patients feel immediate relief of their joint pain by simply losing a few pounds if they are in a higher BMI bracket.
Every person should fill their diet each day with the 6 essential nutrients: protein (main source of energy), healthy carbs and healthy fats (such as from nuts and fruits), vitamins, minerals and water. Sugar should be eaten sparingly. Men should only have 9 teaspoons (36 grams) of sugar a day maximum and women should have no more than 6 (25 grams). Children should be 6 grams or less and infants should have none. You will quickly see your back health improve and your overall health and wellness when you follow these diet tips.
Additional Tips for Comfort and Safety
Want to have good back health in 2020? Here are additional tips to follow:
- Always lift with your legs and never your back to avoid injury.
- Learn the proper techniques for lifting weights and performing other types of exercises.
- Wear proper footwear when walking in the snow and on ice. Use handrails and other objects you can hold onto to avoid slips and falls.
- Use a back pillow when sitting at work or at home to fully support your back.
- Invest in supportive mattress and use pillows behind your back when you sleep when needed.
- Take your vitamins. Do this every day to make sure your cells are getting the nutrients they need to stay healthy.
- Avoid repetitive motions or pushing yourself too much so that you can avoid injuries and have good back health.
Get Professional Help
Back pain stems from countless conditions, lifestyle choices, family health histories and more. However, that doesn’t mean you have to live with it! At our office, we specialize in non-invasive techniques to help curb your back pain and relieve your symptoms. We use treatments such as:
- Steroid shots to reduce pain in a specific area, especially the lower back.
- Electrical stimulation to calm irritated or damaged nerves.
- Spinal alignment therapy to straighten-out slipped vertebrae and relieve pressure on discs.
- Spinal decompression to help safely stretch out the back and spine.
- Recommendations for braces or other support appliances to protect your back health.
- Physical therapy exercises to strengthen and stretch parts of your back that experience pain.
We have even more therapies than this to assist you in achieving better back health in 2020. To learn more or to have your free consultation, call Mile High Spine & Pain Center today at (720) 507-0080!