Disk doctor record cleaner2/25/2023 ![]() ![]() “Some people come in and they swear by heat or ice,” Ray says. The short answer is that the best option is whichever works for you. You may have heard that one is better than the other for relief from back pain. A healthy spine keeps your back flexible and its muscles from getting stiff and sore. Nicotine in cigarettes and other tobacco products can weaken your spinal bones and take away vital nutrients from the spongy disks that cushion your joints. Research suggests that if you smoke, you may be four times more likely than nonsmokers to have degenerative disk disease or other spine problems. If you need help, ask your doctor for advice on a diet and exercise plan that may work best for you. “ Weight loss really helps because it reduces the amount of mechanical force onto the spine,” Hemani says. Shedding extra pounds lightens the load on your lower back. Get up from your chair and stretch and walk regularly. If you work in front of a screen, rest your arms evenly on the table or desk, and keep your eyes level with the top of the screen. Don’t slouch your shoulders or crane your chin forward. Aim to keep your head centered over your pelvis. You can use tape, straps, or stretchy bands to help keep your spine in alignment. This helps ease the pressure on your lower back. One exercise that targets your entire upper and lower back is to lie on your tummy and lift up your legs and arms in the flying position. Yoga, Pilates, and tai chi are just a few of the ways to strengthen your core and the muscles around your hips. But if you’re older or worried about overdoing it, you can stretch and do your strengthening exercises later in the day when your body is warmed up. “A lot of times, I encourage people to do that first thing in the morning,” Ray says. Strength and flexibility may help both relieve your pain and prevent it. Strong muscles, especially in your abdominal core, help support your back. “That in turn can cause less support for the spine” and lead to long-term pain. ![]() Aim to get on your feet at least three times a week.īeing sedentary “allows the muscles around the spine and in the back to become weak,” says Salman Hemani, MD, an assistant professor of orthopedics at Emory University School of Medicine in Atlanta. It can be a brisk 30-minute walk or circling the block with your dog. Try to keep up with your usual level of daily activity and movement. ”A common misconception in patients with isolated back pain is that they can’t stay active,” Ray says. But this is probably the first thing your doctor will recommend. You might not feel like it when you’re in pain. Louis, says home remedies ” tend to be better when they're combined than alone.” 1. Wilson Ray, MD, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. That also goes for pain that won’t go away.īut sometimes you can treat nagging pain and discomfort on your own. Sudden or severe back pain should be checked by a doctor or a physical therapist. Or your back might hurt from an old sports injury or a chronic condition such as arthritis or ankylosing spondylitis. Your might have sprained it while working in the yard or cleaning house. Studies show that eight in 10 Americans have back pain at some point in their lives, usually in the lower back. Back pain is one of the most common physical ailments. ![]()
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