- Anatomy of The Spine
- Back Pain in Children
- Caring for your Spine
- Emerging Spinecare Trends
- Evaluation of Spinal Disorders
- Exercise and The Spine
- Intervention - Spinal Disorders
- Intervertebral Disc
- Non Surgical Options
- Nutrition and Spinecare
- Options for Spine Treatments
- Pregnancy and Back Pain
- Prevalence of Spine Disorders
- Sleep and the Spine
- Spinecare Introduction
- Spinehealth and Disease
- Surgical Interventions
- Treatment with Medications
- Understanding Back Pain
Spinecare Topics
Caring for your Spine
Common Sense Advice
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Common Sense Advice
Listen to your Back
Let your back help guide you to healthy activities and postures. It is generally healthy for the back to alter your position every 15 to 20 minutes. This helps to take sustained loads off spinal tissues. Try to take a minimum of 30 seconds every 15 minutes and take a micro break. Use this time to stretch and change position. Assume proper postures. Respond to the body’s natural alert system, which is pain, and modifying activity.
Regular Exercise
Regular exercise increases cardiovascular fitness as well as spinal muscle strength and endurance. Exercise should be performed in a pain-free range whenever possible, unless it is performed under the supervision of a physician or physical therapist. Aquatic therapy remains one of the most effective and safest forms of exercise when recovering from back pain. The buoyancy in water simulates artificial weightlessness and the cool temperature of the water can be therapeutic, helping to reduce pain and inflammation associated with exercise. The more resistance that is applied to the extremities under water, the greater the exercise demand placed upon muscles. Special extremity attachments, such as webbed gloves, foam boots, fins or other foam applications, can be used to increase resistance to the extremities, thus increasing the intensity of the workout.
Developing Your Own Home Treatment Program
Effective care and prevention of back pain requires lifestyle modification. It includes utilizing support, comfortable chairs and mattresses. Lifestyle modification should include regular exercise to improve and maintain flexibility, endurance and strength. Home workstations should be modified to facilitate good extremity and spinal postures. For those who have to sit for prolonged periods of time, it is important to take occasional mini (micro) breaks consisting of five-minute breaks at least every hour, preferably 30 second breaks every 15-20 minutes. During a micro break, move around and walk.
Prevent Osteoporosis
Let your back help guide you to healthy activities and postures. It is generally healthy for the back to alter your position every 15 to 20 minutes. This helps to take sustained loads off spinal tissues. Try to take a minimum of 30 seconds every 15 minutes and take a micro break. Use this time to stretch and change position. Assume proper postures. Respond to the body’s natural alert system, which is pain, and modifying activity.
Regular Exercise
Regular exercise increases cardiovascular fitness as well as spinal muscle strength and endurance. Exercise should be performed in a pain-free range whenever possible, unless it is performed under the supervision of a physician or physical therapist. Aquatic therapy remains one of the most effective and safest forms of exercise when recovering from back pain. The buoyancy in water simulates artificial weightlessness and the cool temperature of the water can be therapeutic, helping to reduce pain and inflammation associated with exercise. The more resistance that is applied to the extremities under water, the greater the exercise demand placed upon muscles. Special extremity attachments, such as webbed gloves, foam boots, fins or other foam applications, can be used to increase resistance to the extremities, thus increasing the intensity of the workout.
Developing Your Own Home Treatment Program
Effective care and prevention of back pain requires lifestyle modification. It includes utilizing support, comfortable chairs and mattresses. Lifestyle modification should include regular exercise to improve and maintain flexibility, endurance and strength. Home workstations should be modified to facilitate good extremity and spinal postures. For those who have to sit for prolonged periods of time, it is important to take occasional mini (micro) breaks consisting of five-minute breaks at least every hour, preferably 30 second breaks every 15-20 minutes. During a micro break, move around and walk.
Prevent Osteoporosis
Participate in Continuing Education and “Back Schools�
You can improve your effectiveness in caring for your back by learning more about the spine. Learn all that you can about the back including methods of protecting the back, ways to improve spine-health, the role of exercise and your options for spinecare intervention. Ask you doctor for reading materials. Ask to be referred to peer-reviewed informational websites. Ask to be informed. Ask your doctor questions about the back and your specific condition or conditions. Many communities and healthcare facilities offer “back schools� which refer to classes taught by a healthcare professional who can help you learn how to prevent and manage back problems. Many back schools utilize a hands-on approach and demonstrate exercises that will help you care for your back at home and at work. Participation in a back school may require a doctor’s referral. Some back schools may have physicians that help teach the program.
You can improve your effectiveness in caring for your back by learning more about the spine. Learn all that you can about the back including methods of protecting the back, ways to improve spine-health, the role of exercise and your options for spinecare intervention. Ask you doctor for reading materials. Ask to be referred to peer-reviewed informational websites. Ask to be informed. Ask your doctor questions about the back and your specific condition or conditions. Many communities and healthcare facilities offer “back schools� which refer to classes taught by a healthcare professional who can help you learn how to prevent and manage back problems. Many back schools utilize a hands-on approach and demonstrate exercises that will help you care for your back at home and at work. Participation in a back school may require a doctor’s referral. Some back schools may have physicians that help teach the program.
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