4 Ways to Lower Your Risk for Back Pain in the New Year

As another year comes to a close and you look ahead to some health-minded changes you’d like to make in the new year, why not put preventing the leading cause of disability near the top of the list? 

We’re referring to lower back pain, which affects nearly 40% of adults in the United States and accounts for a large chunk of the chronic pain experienced by up to 22% of our adult population.

As pain management and spine health experts, our team here at Revive Spine and Pain Center wants to present a few ways in which you can keep back pain from upending your life.

Lose weight

Topping many New Year’s resolution lists is weight loss, and this is a good way to prevent back pain.

The 33 vertebrae and 23 discs (and various connective tissues) that form your spine are designed for a specific weight range, and it functions best when you’re in that range. 

For the nearly 1 in 3 Americans who are overweight and the 2 in 5 who have obesity, extra pounds place too much pressure on the spine, leading to premature degenerative changes and strain.

Examples of back issues that count excess weight as a risk factor are many and include conditions like sciatica and degenerative disc disease.

So a good way to check a few health boxes, including avoiding back pain, is to lose those excess pounds.

Strengthen your back

Just behind weight loss lies “exercise more” on many New Year’s resolution lists, and we like this effort from where we stand.

Your back relies on support from surrounding soft tissues, including core muscles that can help enormously in supporting your spine. One of the best ways to avoid lower back pain is to beef up the support system around your spine.

To get started, check out this list of core exercises.

Improve your posture

Americans spend a lot of time in seated positions, which can cause imbalances in the spine that lead to back pain. If you sit a good deal, mind your posture by keeping your back in as neutral a position as possible. To do this, arch your back and then let it out by about 10-15%, which should get it to a neutral position.

In addition to not slouching, keep your head up, your shoulders back, and both feet on the floor.

It’s also a very good idea to get up at least once an hour to stretch and move around.

Protect your back

Even if you strengthen your back, be mindful of not overstressing it. When you lift something heavy, use your whole body, including your legs, to lift. Take frequent breaks if you’re doing some heavy lifting and quit the moment your back starts to object. 

We know that the above back pain prevention tips are easier said than done, but each delivers benefits that extend well beyond your spine. 

If you’d like a more detailed back pain prevention plan, we’re happy to help. To sit down with one of our spine specialists, please contact us at one of our New Jersey locations in Marlton, Hamilton Township, Northfield, or East Brunswick to schedule an appointment.