Fight BACK Against BACK Pain
Your spine is made up of muscles, ligaments, disks and nerves designed to be very strong, but also very flexible. Most of your body’s weight is supported by the back and spinal column.
The anatomy of your back.
- Spinal cord: A thick cord of nerve tissue that comes off of the base of the brain and runs throughout the spinal column. Spinal nerves branch off the cord to various parts of the body.
- Vertebrae: Bony building blocks of the spine, stacked on top of each other with disks in between each one.
- Muscles: The muscles surrounding the spine help support it. They also help hold the body upright and allow the trunk of the body to move, twist and bend in many directions.
- Disks: The shock absorbers between vertebrae that consists of two parts — a tough outer portion made of collagen, and a soft inner core of a gel-like substance.
Six tips to help prevent back pain:
- Exercise regularly. Frequent exercise increases balance and strength. It also helps keep your back and abdominal muscles strong. Always talk to your doctor before starting any exercise program. Focus on strength training, balance exercises, and/ or aerobic exercises.
- Eat a healthy diet. Yes, what you eat can affect the health of your spine. So, fill your plate with plenty of veggies, fruits, whole grains and lean proteins. In particular, calcium and Vitamin D can help prevent osteoporosis, which can lead to bone fractures that cause back pain.
- Reach + maintain a healthy weight. Doing so can reduce the strain on your lower back, especially if you tend to gain weight around your midsection.
- Practice good posture when seated, standing + sleeping. Stand up straight and don’t slouch. Try balancing your weight evenly on your feet when standing. Choose a chair that supports your spinal curves. If you sit for long periods, get up, stretch and move around frequently. If you’re a side sleeper, place a pillow between your knees. If you sleep on your back, place a pillow under your knees.
- Avoid heavy lifting or learn good form to protect your back. Get as close as possible to the item you’ll be lifting. Don’t bend over the item. Lift by putting the stress on your legs and hips. Keep the item as close to your body as you can when standing up.
- Relieve stress. Get some exercise, socialize, go to a movie or try meditating to help you relieve tension and shrug off the stresses of every day.
Healthy Recipe of the Month:
Paleo Chicken + Veggie Bowl with Cauliflower “Rice”
Click here for the full recipe! From wholefoods.com/recipes
Need more guidance when it comes to healthier food + meal choices? Need tips on menu planning + grocery shopping? Visit choosemyplate.gov!
Health Facts of the Month
Did You Know?
- Back pain is one of our most common medical problems in the U.S.
- In a three-month period, about 1 in 4 U.S. adults experience at least one day of back pain.