• Preventive Care

  • Preventive Care for Back and Neck Pain

    It is an unfortunate truth that most people will struggle with back or neck pain at some point in their lifetime.

    While preventive measures are not always enough, the following guidelines are intended to promote healthy habits and help prevent avoidable back and neck injuries.

  • Maintain a Healthy Lifestyle

    Your overall health is an important factor in the health of your back and neck. Here are some tips for maintaining a healthy lifestyle to reduce your risk for back and neck-related pain and injury:

    • Maintain a healthy weight and diet: Ensure you are receiving good nutrition and avoid excess weight that puts unnecessary pressure on your spine and lower back.
    • Strengthen core muscles: Your exercise routine should include exercises that build strength and flexibility in your back and abdomen.
    • Refrain from smoking: Smoking advances the effects of aging on your bones and interferes with natural cell growth and blood supply.
    • Limit alcohol consumption: Excessive alcohol negatively impacts bone mass, which affects all areas of your body including your back and neck.
    • Practice good posture: Standing, sitting and lifting in a way that properly aligns your weight reduces tension and pressure that can lead to pain and injury.
    • Stretch routinely: Keep your muscles flexible and stimulate a healthy blood flow by regularly stretching.
  • Learn How to Lift Properly

    Whether you are toting a toddler, lugging a laptop bag, shoveling snow, or bearing boxes, lifting can you put you at risk for injury.

    Practicing proper lifting techniques can help you to avoid unnecessary strain and pressure that could cause you back pain or injury. Here are some tips to keep in mind:

    • Think before you lift to ensure proper positioning.
    • Warm up your muscles if necessary before doing heavy lifting.
    • Know your body's limits and when to ask for help.
    • Avoid twisting or reaching with heavy objects.
    • Keep the object close to your body as you lift, carry and release it.
    • Provide a solid base of support by standing with your feet in line with your shoulders.
    • Bend at the knees, instead of at the waist, and lift with your legs as you stand.
    • Keep your stomach muscles tight as you lift.
    • Keep your knees bent slightly as you hold or carry a heavy object.

    Create a Workstation That Works For You

    If your job involves manual labor, you are likely well trained to protect yourself against the risk of injury. Unfortunately, those who perform intellectual labor are not always equally prepared for the potential health risks associated with spending long hours at a desk.

    Regular computer users should ensure that they have workstations that are properly arranged to prevent overuse injuries of the back or neck. Here are some guidelines to consider:

    • Use a chair that provides proper back support.
    • Position your desk and computer equipment at proper heights. You should not need to lean forward, hold your arms in an awkward position or angle your neck to perform routine tasks.
    • Practice good body positioning with your head and shoulders erect and your back in a normal, slightly arched position.
    • Be aware and cautious regarding awkward postures, repetitive motions and vigorous movements.
    • Regularly stand and stretch to prevent muscle and joint stiffness and ensure proper blood flow.
    • Stand up and reach with your arms above your head.
    • Tilt your head toward your shoulder and hold the position before relaxing it and repeating on the other side.
    • Slowly raise your shoulders toward your ears and hold the position briefly.


  • Spine Physicians

    Experts in Back & Neck Pain

    Our team of orthopedic spine surgeons represents an impressive level of training and experience in the full scope of back and neck conditions.

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