You can’t wait to ski, hike, mountain bike, relax by the lake, and enjoy all the Inland Northwest has to offer. But every single one of those activities depends on one thing: Having a strong, healthy, pain-free back.
The good news: It takes just a few simple steps to improve the bones, muscles, and nerves that make up your spine so you can stay active. Read on to learn 9 ways to strengthen your spine, courtesy of the team at Axis Spine Center, a division of Northwest Specialty Hospital.
1. Practice good posture
Good posture is the foundation of spine health. Achieving it means following the advice your mom or teacher used to give you: stand up straight and sit up straight. When standing, keep your shoulders relaxed and back, your chest open, and your head level. When sitting, keep your head aligned with your shoulders and your feet flat on the floor to support your spine.
2. Sleep in the right position
You can even practice good posture while you’re sleeping, keeping your spine aligned and reducing strain on your back. The two best positions: sleeping on your back with a pillow under your legs or sleeping on your side with a pillow between your legs. When choosing a mattress, medium-to-firm models will typically provide the best spine support.
3. Set up your workstation for comfort
Whether you work in an office or at home, you can strengthen your back by designing an ergonomic-friendly workstation. Position your computer screen about an arm’s length away. Keep the monitor at eye level so you don’t have to look up or down repeatedly. Aim to keep your elbows bent at a 90-degree angle. But even the best desk setups could still cause back pain if you sit too long. A height-adjustable desk will allow you to stand or sit while working, helping keep your spine in better alignment.
4. Move more, sit less
Challenge yourself to get up and move around during your day. Snuggled in on the couch on a cold Coeur d’Alene weekend? Stand up every so often, lock your hands together, and stretch toward the ceiling to remove stiffness and discomfort in your joints. Sitting all day at work? Round your shoulders back and forth to relieve tension. The more you stretch, the more flexibility you’ll build in your spine.
5. Lift that firewood carefully
The firewood that keeps your family warm on cold North Idaho evenings could also be hurting your back. Bending over to pick up logs or other heavy objects puts strain on your spine. Instead, keep your back straight, bend at the knees, and use your legs to complete the lift. Do not twist or turn while carrying heavy objects. And if the object you’re carrying is too heavy for one person to lift, ask for help.
6. Quit smoking
Most of us know that smoking can harm our lungs. But did you know it also hurts your spine? Research finds that smokers are about 50% more likely to need spine surgery than non-smokers. Smoking also increases the risk of developing a spine fracture by 32% in men and 18% in women. The reason is that nicotine narrows blood vessels, reducing the flow of oxygen and nutrients that keep spinal discs and bones healthy. These effects begin to reverse once you quit smoking, allowing your spine to heal.
7. Make a few smart food swaps
Choosing the right foods can reduce inflammation in your spine, make your bones stronger, and help you maintain a healthy weight. Switch out soda for water, which hydrates the disks in your back. Replace processed snack foods with nuts and berries to reduce pain and support joint health. Choose foods high in calcium and vitamin D, such as dairy, leafy greens, and fatty fish, to promote stronger bones.
8. Shed a few pounds
Extra pounds add pressure to the spine, with multiple research studies showing a relationship between excess weight and low-back pain. But it takes only a small amount of weight loss to ease the pain. Research shows that losing just 5% of your body weight can bring multiple health benefits, including less inflammation and back pain. For someone who weighs 200 pounds, a 5% weight loss means losing 10 pounds.
9. Strengthen your core
The muscles in your abdomen, hip, and lower back are considered your core. Exercises aimed at strengthening your core muscles will support spine health, too. Situps, pushups, crunches, and planks can give your spine more stability while improving blood flow to the tissues in and around your spine. Aerobic exercises can also help strengthen your core muscles.
What other steps can I take to strengthen my spine?
Spine health conditions can sometimes run in the family, so seek to understand any genetic risks for back pain you might have. Use only comfortable tote bags and purses, and don’t carry overloaded backpacks. Talk to your primary care to consider regular bone health (DEXA) scans to measure the density and strength of bones that support the spine.
When should I see a doctor for back pain?
If your back pain lasts more than two weeks or if your pain is getting worse despite medications, rest, and other treatments, you should see a doctor. Axis Spine Center in Post Falls is home to board-certified, fellowship-trained spine specialists.
As the most comprehensive spine care center in the Inland Northwest, Axis Spine Center offers an array of non-surgical treatments, including physical therapy, pain management, and orthobiologics that use the body’s own healing potential to reduce spine pain.
New Axis Spine Center in Post Falls
Accessing high-quality spine care in the Inland Northwest is even easier. Our new 18,000-square-foot Axis Spine Center location at 1651 Polston Ave. in Post Falls is now open. Every inch of our center is designed to put patients first.
From diagnosis to recovery, our expert team is here to guide you every step of the way with personalized and compassionate spine care.
Need an appointment? Call Axis Spine Center today at 208-457-4208.