1. How a Healthy Lifestyle Can Prevent Back Pain
The Spine Institute
How a Healthy Lifestyle Can Prevent Back Pain

2. Approximately 30 million Americans, or 4 out of 5 people, suffer some degree of back pain at any given time. Discomfort affecting any part of the back can be triggered by just about anything, from sleeping in an awkward position to overdoing it at the gym. While nothing can prevent all instances of back pain, there are ways to at least reduce the odds of experiencing it.

3. Increasing Muscle Strength
At least 30 minutes of low-impact aerobic exercise a day can strengthen muscles supporting the spine. Regular physical activity has also been shown to minimize inflammation that often increases back pain. Recommended exercises for back strengthening include: • Walking and jogging • Swimming and water aerobics • Core strengthening exercises

4. Minimizing Stress on the Spine
Keeping weight in check minimizes added pressure placed on the spine and supporting joints, muscles, and tendons. Excess weight can also shift your body's natural center of gravity and place extra weight on the spine. Ideally, staying within 10 pounds of your normal weight is good for your back.

5. Maintaining the Flow of Nutrients
Unhealthy habits such as smoking can restrict the natural flow of essential nutrients via blood vessels leading to the back area. According to the American Lung Association, giving up a bad habit, like smoking, that can impact all aspects of your health will produce positive effects almost immediately.

6. Allowing Your Body to Recover Naturally
Recuperative sleep is one of the most effective ways to allow your body to naturally restore itself. Making an effort to maintain a normal sleep schedule that includes the crucial REM stage of sleep can undo the impact of minor stress placed on your back throughout the day.

7. Maintaining Proper Spinal Alignment
Poor posture often contributes to many instances of back pain, especially non-specific low back pain that's often caused by muscle strain. A neutral pelvic position is best for encouraging proper alignment of the spine. Proper posture can be maintained by: • Changing sitting positions frequently, at least every 30 minutes or so. • Keeping knees and hips level while sitting. • Resting one foot on a stool if standing for long periods of time.

8. The good news is that most instances of back pain, considered the leading cause of disability in the world, not related to a structural issue with the spine or resulting from injury respond well to home remedies such as initial rest, modification of activities, and the application of heat and cold. If back pain lingers beyond a few days or becomes progressively worse, it's time to see a doctor.

9. Thank You The Spine Institute:Center for Spinal Restoration
Address: 2811 Wilshire Blvd, Suite 850,
Santa Monica CA
Zip: 90403
Phone:
The Spine Institute: Providence Saint John’s Health Center
Address: 2001 Santa Monica Blvd., Suite 760
Santa Monica CA
Zip: 90404
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