Dr. Stefano Sinicropi, M.D.

Spine pain can seemingly strike out of nowhere, and pain can range from mildly annoying to a major issue. Oftentimes when pain strikes without a direct cause, as in you didn’t hurt it by falling off a ladder or getting in a car accident, you can manage pain and discomfort by performing a couple simple activities each day. Today, we share five ways to manage common back pain without a visit to the doctor.

Caring For Your Spine

Before we jump into the tips, it’s worth noting that just because there isn’t an acute injury, doesn’t mean you won’t necessarily need to see a doctor. A number of minor aches and pains can be treated conservatively, but not all of them can, so it’s very important that you monitor your recovery to ensure the problem is getting better. If your pain levels remain the same or if they get worse, it’s a clear sign that something bigger is at play, and you should visit a back specialist.

If you’re bothered by back pain, either from a muscle strain, a spasm, a pinched nerve or a weakened disc, you can help treat the condition by following these five every day tips.

Exercise

Exercise is one of the most important tips, and we advise it to every patient who is physically able to perform moderate-intensity exercises. From helping healthy blood reach spinal structures to working and building muscle groups, exercise is a key component to keeping your spine and your whole body healthy. Strive for 30-45 minutes a day, and three hours a week.

Strength Training

Moderate-intensity exercises like running or hitting the elliptical are great for keeping spinal muscles loose, but you also want to strengthen and enhance these muscle groups. When you’re in the weight room, don’t just focus on your arms and legs. Incorporate core exercises into your regular routine, because spine injuries occur at a more frequent rate if you ignore areas like your lumbar spine, hips and glutes.

Diet

We know that it’s easy to hit up the drive thru after a long day at the office, but fast food and other junk food can contribute to inflammation in our joints and spinal structures. Inflammation can lead to compression or irritation of nerves, which may be causing your shooting pain or discomfort. You don’t need to eat perfectly all the time, but strive for your daily dosage of fruits and dark green vegetables to ensure your body is getting the vitamins and nutrients it needs to maintain healthy structures.

Kick The Bad Habits

Along a similar line of thinking, things like smoking and excess alcohol intake can break down structures and blood vessels and inhibit healthy spinal structure growth. If you’re truly interested in kicking your spine pain, these are two habits that need to go. Try to ween yourself off of these habits, and odds are you’ll notice that your spine is starting to feel better.

Posture Care

One final thing people do to contribute to their spine pain is to torque and twist their back into unhealthy positions. We’re not just talking about lifting with your spine and not your knees, either. Look at your posture right now. Are you sitting straight up with your head directly above your shoulders, or are you slouched or hunched over? Make it a point to perform a self-check of your posture throughout the day, especially during activities like watching TV, reading a book, or while sending a text. These may not seem like a big deal, but over time these poor posture habits will stress and strain your spine, so try to correct your posture when you notice it’s out of alignment.

For more tips to improving your spine health, reach out to Dr. Stefano Sinicropi today.

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