Tips & Tricks to Protect Your Back for a Lifetime

Over one-third of young adults and over 45% of adults aged 65 and over experience back pain in a given year, according to recent findings. But just because back pain and injuries are common doesn’t mean you’re destined for both.

Smart habits can go a long way toward protecting your spine and back health. And the sooner you adopt them, the better.

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill offer a range of treatments for back pain, including preventive care.

To take better care of your own back, consider the following tips.

Strengthen your back muscles 

The muscles in our back support your spine. By strengthening them, you lower your risk for back injuries, such as strains, sprains, and herniated discs. A study showed that engaging in eight weeks of approved back exercise can also reduce disc herniation pain.

Aim to engage in muscle-strengthening and stretching exercises, such as planks and pull-ups, at least twice per week. Routine cardiovascular activity, such as hiking and biking with good form, strengthens your back muscles while promoting healthy blood flow.

Good posture helps keep your back muscles strong, too. When you’re sitting or standing, keep your shoulders back and your spine straight.

Eat a nutrient-dense diet

A healthy diet may help protect your back by lowering inflammation. Research has linked eating hefty amounts of added sugars, salt, refined grains, and unhealthy fats with a higher instance of chronic back pain. Foods associated with less back pain include vegetables, fruits, legumes, nuts, and oily fish, such as salmon.

Nutritious fare, especially foods high in fiber or protein, also promotes appetite and weight control. Staying within a healthy weight range lowers your risk for back pain related to arthritis and joint strain. If you’re significantly overweight, losing 11 pounds reduces your risk for osteoarthritis pain by 50%. 

Lift heavy objects properly

Numerous common back injuries stem from lifting a heavy object poorly. Improper lifting is a leading cause of workplace injuries.

If you can’t avoid lifting something weighty, bend your knees and keep your back straight as you hoist it. When you’re moving a large item, like furniture or a heavy package, consider using an assistive device, such as a lift table or shoulder dolly.

Seek professional support

Whether you’re concerned about ongoing back issues or wish to prevent back problems in the future, our team can help. After a comprehensive exam, your provider can pinpoint and treat underlying issues and recommend personalized tips for avoiding back pain. 

We offer conservative and surgical solutions for chronic back pain and spinal injuries. Our team can also answer any questions you have. 

To get started, call Spine Institute of Florida or schedule an appointment through our website today.