Resolutions for Your Spine

Whether it’s New Year’s Day or weeks later, it’s never too late to make a resolution in honor of your miraculous spine, which keeps you upright and allows you to twist, bend, and lift. Seldom considered or appreciated until it lets us down, the spine is vital to our well-being and our ability to work and even sit comfortably. Do your spine a favor, and you are likely to enhance other areas of your health as well.

William Tobler, MD, a Mayfield Clinic spine specialist, encourages you to become a spine athlete. “Whether you are undergoing treatment for a back problem, are facing surgery, or are fortunate enough to have a healthy back, now is the perfect time to adopt this new way of thinking, moving, and eating,” he says. “Just as a professional athlete trains constantly and is always aware of his or her body, spine athletes become disciplined in their approach to fitness, back care, and healthy eating.”

Here are some additional tips for maintaining a healthy spine:

Spine Athlete Tip #1: Quit smoking. “Aside from the many health problems associated with smoking, tobacco use also affects your spine,” says Steven Bailey, MD. “Researchers have found a link between smoking and lower back pain. Smoking history, hypertension, and coronary artery disease—all risks for clogged arteries—are significantly associated with the development of low back pain. If you are one of the nearly 20 percent of Americans who smoke, talk with your doctor about quitting.” Learn more >>

Spine Athlete Tip #2: Quit smoking before fusion surgery. “If you are facing spinal fusion surgery, it is especially important that you stop smoking to maximize your chances of achieving pain reduction and a successful outcome,” says Brad Skidmore, MD. “And if you stop smoking for your spine surgery, hang in there and remain a non-smoker!”

Spine Athlete Tip #3: Strive for a healthy BMI (body mass index). “Do you know your BMI?” asks Tann Nichols, MD. “Thirty is obese, 25 to 29 is overweight, and for everything under 25, you’re good to go. Being overweight strains the muscles and ligaments, pulling the spine out of alignment. This strain can cause low back pain, musculoskeletal pain, osteoarthritis, sciatica, and even disc herniation. Obese patients undergoing back surgery may face higher risks for complications and infections. Walk instead of drive, take the stairs whenever possible, and cut out mid-morning snacks.”

Spine Athlete Tip #4: Eat more healthfully. “Could the foods you eat be causing your pain?” asks Arthur Arand, MD. “Consider an anti-inflammation diet. Eat healthy whole foods and eliminate processed, high-sugar junk foods. If you have pain that is caused by inflammation, traditional medicine offers non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery. Of course, all have side effects. You can fight inflammation by consuming more anti-inflammatory foods like lean proteins (e.g., Alaskan salmon, lean poultry), fresh fruits and vegetables (especially dark green leafy), green tea, spices (e.g., turmeric, ginger), and lots of water. Also, be sure to maintain healthy vitamin D levels. Learn more >>

Spine Athelete Tip #5: Exercise! “Move 15 to 30 minutes at least 3 times weekly,” says Brad Curt, MD. “Regular exercise can improve your posture. Cross-training combines different types of exercise: strengthening for the core muscles (back, abdominals, buttocks), stretching, and aerobic exercise. Exercise also increases the production of synovial fluid, which keeps joints lubricated and makes them supple. In fact, joints need regular exercise to stay healthy. Your doctor or fitness trainer can advise you about what kinds of exercises are best for your specific type of spinal pain.” Learn more >>