BACK PAIN AND YOU:
EASY TIPS FOR BETTER HEALTH #1 CAUSE of disability worldwide, it’s no stretch to say most of us have experienced back pain at some point in our lives.
As the
But whether you’re currently living with back pain or are simply looking for ways to help prevent it, this eBook offers a comprehensive guide for steps you can take to help keep your back (and body) healthy.
Eat Right
Stay Active
Proper Footwear
Sleep Better
Walk More
Avoid Stress
Stop Smoking
Seek Help
Sources/ Disclaimers
EAT RIGHT DID YOU KNOW?
Some foods are said to be as effective as common pain medications. Foods like cherries, red grapes, ginger, turmeric and salmon have all been shown to raise pain tolerance, increase blood flow and lessen the effects of back pain.
Fight Inflammation By Choosing The Right Foods
What Is Inflammation? Inflammation is your body’s way of protecting itself from infection. Signs include pain, heat, redness and swelling.
What you eat plays a big role in your overall health, especially when it comes to your back.
Certain foods can trigger inflammation, which can aggravate arthritis and affect your lower back.
Foods that fight inflammation: Raisins Walnuts Salmon Ginger Sweet Potatoes
We need to be mindful of what we eat and aware of how our diet makes us feel.
Foods that may cause inflammation: Red Meat Highly Processed Foods Fried Foods Whole-Fat Dairy
Ben Coomber, Nutrition/Health Speaker, Bencoomber.com
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STAY ACTIVE DID YOU KNOW?
People who regularly exercise earn
9% more than people who don’t.
These Exercises Both Strengthen And Stretch Your Back.
Get Physical One of the best ways to keep your back healthy is to stay active. It doesn’t have to be complicated, just quick, easy exercises you can do from the comfort of your own home.
Try to repeat each exercise 5-10 times throughout the day.
Slides 1 Heel Lie on back with legs stretched out. Slowly bend your knee, hold for a second and then straighten it out.
Squats 2 Wall With your back against the wall, stand with your feet a few inches in front of your body. While keeping your midsection tight, slowly bend both knees. Hold for 5-10 seconds and then return.
Back pain is very unique to each individual. The best
3 Heel Raises
way to fight back pain is to remain active, with appropriate exercises and good form.
Stand straight with feet both firmly on the ground. Slowly raise your heels up and down. (You can use a wall to help you balance.)
Jennifer King, Athletico
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PROPER FOOTWEAR DID YOU KNOW?
Foot rubs may actually relieve back pain. Some studies show that reflexology may ease lower back pain, improve your sleep and even help decrease stress.
Walk This Way—Not That Way Physicians often overlook the importance of proper footwear, but the shoes you wear and the way you walk have a direct impact on your back.
Sneaker Test
An easy way to check your pronation is to look at your shoes—if one side is more worn than the other, your pronation may need to be adjusted. Usually shoes that have more support will help adjust the way you walk. Visit your local running store or talk to your doctor or orthopedist for more advice.
Overpronated and underpronated feet can put pressure on your hips, knees and lower back.
Overpronation: Only part of your foot firmly touches the ground, usually the big toe Feet rolled inward More common with low arches
Underpronation Feet don’t roll Most of your weight is on the outside of the foot More common with high arches
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People who underpronate tend to not absorb shock they should. Overpronators also don't have the
Almost all of my patients who underpronate have back pain.
right stability.
Marlene Reid, DPM and spokesperson for American Podiatric Medical Association
SLEEP BETTER DID YOU KNOW?
Sometimes sleeping better is as easy as changing your mattress. According to the Journal of Applied Ergonomics, nearly 63% of people reported less low back pain after switching to a better mattress. The Better Sleep Council says you should reasses your mattress every 5 to 7 years.
73%
50%
Increased risk of obesity Hours of sleep per night
2-4
23%
NO EXTRA RISK
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7-9
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The Link Between Sleep and Obesity Lack of sleep has been linked to an increase in obesity, which in turn has been linked to increased lower back pain.
If You Experience Back Pain, It’s Important To Sleep In A Comfortable Position. When people are tired, they tend to make poor food choices –
on your side 1 Sleeping Place a pillow between your legs to help take the strain off your back.
on your back 2 Sleeping Place a pillow or rolled towel under your knees. on your stomach (IS NOT ADVISED) 3 IfSleeping you can't sleep any other way, try placing a pillow under your lower abdomen.
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leading to greater calorie intake overall and more meals consumed late at night. Dr. Timothy Morgenthaler, President of the American Academy of Sleep Medicine
WALK MORE DID YOU KNOW?
People who use a pedometer increase their physical activity by 27%. Pedometer users also walk an average of 2,000 more steps a day than nonusers.
The American Heart Association recommends you walk 10,000 steps a day—5 miles
Put Your Best Foot Forward Staying at a healthy weight will help you avoid putting extra stress and strain on your back. The key to being healthy is staying healthy. So get moving.
The Myriad Benefits Of Walking: Improves Posture Supports Healthy Spine Strengthens Feet, Legs, Hips And Torso Reduces Risk Of Osteoporosis
There is substantial evidence that walking 30 minutes a day has a host of health benefits. Walking improves your mental health, eases stress, and has a whole host of other benefits. Scott Bricker, Executive Director at America Walks
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AVOID STRESS DID YOU KNOW?
Laughing has been known to drastically reduce your stress levels. Laughing lowers cortisol, a stress hormone, and boosts endorphins, a mood elevator.
So be sure to laugh … a lot.
Back To Basics Stress: We all have it, and everyone deals with it differently. But when stress affects
your body, your muscles tense up, resulting in increased back pain. So learn to relax again.
MEDITATE
1 Close your eyes—
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take some time for yourself.
Take a moment to slow down—stop, reflect, relax.
2 Take deep breaths—
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spend 5 minutes a day slowly breathing.
Stressful Stats 77% of people experience physical stressrelated symptoms, including back pain.
33% report they are under extreme stress. 48% say their stress levels have increased over the last five years.
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Relax—sometimes it’s ok to be distracted.
Sometimes distraction can be helpful. Unless it is
medically necessary to remain still, movement of some kind is likely better than lying in bed focusing on the pain. Sally Winston, Psy.D, Anxiety and Depression Association of America
DON’T SMOKE DID YOU KNOW?
Nonsmokers live an average of
7 to 10 years longer than smokers.
Smoking and Back Pain: Yet Another Reason to Quit Every tissue in the human body is affected by smoking. Lucky for us, many of these effects are reversible.
Likelihood Of Complications After Surgery Time Bones Take To Heal Risk Of Osteoporosis Reduces Blood Supply To Spinal Discs And Bones Calcium Absorption Calcium Keeps Bones Healthy
Affects Lung Function
Clinical evidence shows that smokers are at higher risk for developing back pain and other chronic pain disorders. Leslie Orr, Futurity.Org
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SEEK HELP DID YOU KNOW?
Americans spend over $50 billion a year on back pain treatments.
When Is Enough ‘Enough’?— Sometimes back pain goes away on its own. Sometimes it doesn’t. Here are a few warning signs that may indicate it’s time to see a doctor. Prolonged Pain (6+ weeks)— While most back pain goes away on its own, minor pain lasting for over 6 weeks should be checked by a doctor. Recent or Sudden Trauma— A recent or sudden accident
AccuraScope Procedure Benefits: Tiny Incision
should always be looked at by a medical professional.
Minimal Scarring
Night Pain— Back pain keeping you up at night?
Less Pain After Procedure
Loss of Bladder Function— Back pain and loss of bladder
Quick Recovery
Time to see a doctor.
function don’t usually go hand-in-hand, but there are exceptions.
Fever— Constant or recurring fever coupled with back pain could be a sign of an underlying issue.
Foot Drop— Unconsciously dragging your toes coupled with back pain could indicate a nerve problem. Unexplained Weight Loss— Any unexplained weight
loss deserves attention, especially when it relates.
Numbness or Tingling— A constant numbness or tingling
in your feet may indicate nerve damage like sciatica to lower back pain.
If you suffer from any of these symptoms, NAS may be able to help. Click Here to learn more about our AccuraScope procedure.
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Almost all back pain can get better. The biggest myth is thinking you are stuck with what you have. David Katz, MD., President of the American College of Lifestyle Medicine
SOURCES AND DISCLAIMERS Brought to you by
SOURCES
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DISCLAIMERS
This eBook is for informational purposes only and cannot and should not be relied upon to diagnose or treat any medical condition. Medical professionals and facilities noted in this eBook are not employees or agents and are not controlled in any way by North American Spine. All medical decisions must be made by you and your physician.
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