- 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
Protecting Your Back
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Protecting Your Back
While at work, choose office furniture, including a chair that is ergonomically designed to support a healthy posture. When sitting, the back should lie against the back of the chair and the knees should be at the proximate level of the hips. A footrest will help take stress off the back of the legs and will help maintain good low back (lumbar) posture. The workstation or desk should be at elbow height. The chair should be adjustable in height to help maintain good spinal posture as well as good posture of the arms, wrists and hands. Avoid chronic slouching or leaning forward. Do not cradle the phone between the head and shoulders for this places abnormal stresses upon the muscles and joints of the cervical spine.
Maintaining proper sleep posture is critical. Approximately one-third of the entire day is spent in the sleep position. One of the most common causes for excessive spinal stress at night is using a mattress that does not provide adequate support. An uncomfortable bed can lead to frequent movement at night, thus, increasing the risk of acquired sleep postures that are not efficient. The following tips may help you maintain good sleep postures. Try to avoid sleeping on your stomach. Sleep on your side or back. When lying on your back, place a pillow under your knees to help reduce low back tension. When lying on your side, place a pillow between slightly bent knees as this will help maintain the spine in a straight position and will reduce rotation of the spine. Avoid using over-sized cushy pillows that can lead to unusual displacement of the spine.
Chronic bad posture leads to muscular deconditioning and a detrimental process referred to as abnormal postural adaptation. The tissues of the spine including the muscles, the bone, the intervertebral disc and the ligaments undergo chemical and structural changes influenced by their relationship to one another and the physical loads and strains placed upon them. The tissues of the spine and the muscle of the back remodel, repair, and are conditioned based upon the regular stresses placed upon them. For example, a chronic slumped posture will lead to weakening of the large back muscles and stretching of spinal ligaments. The tissues structurally adapt to this position making it difficult to acquire a different posture when not thinking about it. Over time the pattern of nerve and muscle firing changes to accommodate new postural demands. Common examples of poor posture include; forward head position, locked knees, sway back, rounded shoulders, and slumped posture. Abnormal postural considerations during activity include lifting with a flexed back, twisting the back without pivoting the feet, reaching forward with a heavy load, working too low, and working with an unsupported back.
Use the phone wisely. Prolonged phone use is a common cause of neck pain. Avoid holding the phone with your shoulder and neck with your hands free. If you spend a lot of time on the phone, use a headset. A headset allows the neck to be maintained in a neutral position. It also frees up the hands for work.
Maintaining proper sleep posture is critical. Approximately one-third of the entire day is spent in the sleep position. One of the most common causes for excessive spinal stress at night is using a mattress that does not provide adequate support. An uncomfortable bed can lead to frequent movement at night, thus, increasing the risk of acquired sleep postures that are not efficient. The following tips may help you maintain good sleep postures. Try to avoid sleeping on your stomach. Sleep on your side or back. When lying on your back, place a pillow under your knees to help reduce low back tension. When lying on your side, place a pillow between slightly bent knees as this will help maintain the spine in a straight position and will reduce rotation of the spine. Avoid using over-sized cushy pillows that can lead to unusual displacement of the spine.
Chronic bad posture leads to muscular deconditioning and a detrimental process referred to as abnormal postural adaptation. The tissues of the spine including the muscles, the bone, the intervertebral disc and the ligaments undergo chemical and structural changes influenced by their relationship to one another and the physical loads and strains placed upon them. The tissues of the spine and the muscle of the back remodel, repair, and are conditioned based upon the regular stresses placed upon them. For example, a chronic slumped posture will lead to weakening of the large back muscles and stretching of spinal ligaments. The tissues structurally adapt to this position making it difficult to acquire a different posture when not thinking about it. Over time the pattern of nerve and muscle firing changes to accommodate new postural demands. Common examples of poor posture include; forward head position, locked knees, sway back, rounded shoulders, and slumped posture. Abnormal postural considerations during activity include lifting with a flexed back, twisting the back without pivoting the feet, reaching forward with a heavy load, working too low, and working with an unsupported back.
Use the phone wisely. Prolonged phone use is a common cause of neck pain. Avoid holding the phone with your shoulder and neck with your hands free. If you spend a lot of time on the phone, use a headset. A headset allows the neck to be maintained in a neutral position. It also frees up the hands for work.
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