Better Than A Cure N

Neurosurgeon offers tips on caring for your back

early every woman suffers back pain at some time in her life. Fortunately, most pain caused by a heavy lift or quick twist goes away in a few days.

Back pain that interferes with work or daily activities can be frustrating. The National Institutes of Health says back pain is the second most common neurological ailment in the United States ― only headaches are more common. The NIH estimates Americans spend at least $50 billion each year on low back pain, the most common cause of job-related disability and a leading contributor to missed work.

Prevention is better than a cure when it comes to your back and spine, says Dr. Abdul Baker, a new neurosurgeon at Essentia Health-Fargo who specializes in spine care and spinal surgeries. By taking good care of your spine, you can prevent common injuries and even slow the natural degeneration of the spine that occurs naturally as you age, he explains.

Good spine health begins with maintaining a normal body weight, says Dr. Baker, who did his fellowship training at Johns Hopkins University. Being overweight puts a strain on your back muscles and your spine.

Practice good posture, especially when you sit or stand. “Our natural habits allow us to stoop over, which makes our spines more vulnerable to injury,’” Dr. Baker says. Proper posture, he explains, helps the joints of the spine lock and move in unison, which makes them less susceptible to injury.

An easy and somewhat humorous way to think about good posture is to remember to stick out your buttocks, Dr. Baker says. The simple act respects the curve of your lower back, whether you’re sitting, standing or walking.

“The spine has natural curves, and maintaining those curves allows the even distribution of forces on the spine when you walk, sit or run,” Dr. Baker explains. “That allows predictable movement of the joints, ligaments and muscles to prevent forces that accelerate degeneration of the spine.”

Exercise to maintain your core body strength. Strong muscles keep the bones of the spine where they belong and help you avoid injury. Focus on strengthening your abdominal muscles and the muscles that run up both sides of your spine, Dr. Baker advises.

Exercise not only to build your core strength but also for overall health. Dr. Baker explains that exercise allows your body to release growth hormone, which helps build muscle and increases your body’s metabolic rate. “Exercise is the poor man’s growth hormone,’’ he says.

PROVIDED BY ESSENTIA HEALTH

Exercise also releases endorphins, the body’s natural pain killer. “It’s natural that people who exercise have a higher pain tolerance,” Dr. Baker points out. “Exercise also helps your body heal better, which can give you an edge in recovery if you do need surgery.”

Dr. Baker recommends aerobic exercise that “clears your brain and heart and puts your muscles into high gear.”

When you lift, lift smart and let your legs do the work. Remember that’s why you have those large muscles in your thighs, Dr. Baker says. Move straight up and down. Keep your back straight and bend only at your knees, not at your waist. Hold the load close to your body. Avoid lifting and twisting at the same time.

Proper nutrition helps maintain bone strength and density. “Bone is a dynamic organ, not a static one,” Dr. Baker points out. Eat a diet high in protein and also make sure you get enough calcium and vitamin D.

Check your bone mineral density as you age and watch for signs of osteopenia, a higher-than-normal thinning of the bones that can lead to osteoporosis. Dr. Baker points out that spinal fractures are common in older woman, especially white women. “Older women with osteoporosis can suffer spontaneous fractures in the front of their spines very easily and then develop progressive deformity of the spine as they age,” he explains.

If you do experience back pain or other back problems, Dr. Baker recommends seeking a physician who is trained in a broad spectrum of procedures and treatment options, both surgical and non-surgical. If you do need surgery, look for treatments that preserve motion in your back when possible, he advises. [AWM]