Conquering Back Pain: Essential Tips for a Healthy Spine

By Chloe Dean, Communications & Public Relations Manager, AdventHealth

For 55-year-old Mike Ross, living with back pain deterred him from doing the things he loved most. “I found it more and more discouraging to try to engage in the physical activities that I love and keep me centered (snowboarding, hiking, backpacking, etc.),” said Mike. “Even mild hikes would lead to numbness and pain in my low back, hips, and legs. By the end of a hike or half day of fishing, I would lose coordination and balance and the next day I could barely walk.”

Mike knew it was time to seek help and felt very fortunate to have found his neurosurgeon, Dr. Sharad Rajpal at AdventHealth Avista. “Dr. Rajpal recommended fusion of L4-L5 and laminectomy to relieve my spine and other nerves from compression,” said Mike. “I did a lot of research on surgeonsDr. Rajpal has an impeccable reputation.”

Today, Mike is back doing the things that make him feel whole. If you’re living with back pain, Mike encourages you to do your research and find a doctor who is right for you. “This surgery has made so many things possible that were not before due to pain and numbness,” said Mike. “Dr. Rajpal and nurse Jen saved me from having to give up so many things I love. I can't thank them enough!”

Did you know back pain is one of the main causes for adults to miss work in the U.S.? Having a healthy and strong back is essential to maintaining a strong body and helps reduce the risk of developing debilitating neck or back pain. Dr. Rajpal shares advice on how to keep your spine healthy.

1. Maintain a Healthy Weight

Being overweight has many negative effects on the body, including placing additional strain on the back muscles, spine and entire body. Moderating calorie intake, eating a balanced diet, exercising, and losing any excess pounds can help reduce or even eliminate back pain.

2. Exercise Regularly

An easy way to reduce back pain is to get regular physical activity and exercise. Aerobic exercise helps fight inflammation, reduces tension, and releases hormones called endorphins that naturally reduce pain. Aim for 30 minutes of exercise three days a week.

3. Stretch and Strengthen

Stretching your back, spine, and the surrounding muscles helps increase flexibility and reduces soreness and tension, making you less likely to experience injuries. Strengthening your core, low back, and abdominal muscles helps support the spine and takes pressure off the lower back.

4. Reduce or Eliminate Inflammatory Foods

Limit foods like red meats, refined sugars, and processed foods that can increase inflammation. Instead, choose healthier anti-inflammatory, plant-based foods like fruits, vegetables, nuts, and legumes.

5. Avoid Nicotine Products

Nicotine can reduce blood flow and limit the transportation of oxygen and nutrients to the spine. Quitting nicotine products is critical because nicotine also contributes to poor wound healing, increases disc degeneration, and the risk for developing osteoporosis.

6. Improve Sleep

Getting proper sleep with your spine naturally aligned is imperative to maintaining a healthy spine. Back sleepers should place a pillow under their knees to reduce stress on the lower spine. Side sleepers should place a pillow between the legs to help keep the hips balanced. Having a good mattress that supports the spine in the right areas is also key.

Seek medical attention when neck or back pain is persistent, flares regularly, or never fully goes away. A medical provider can check for numbness, tingling, pain, weakness, or any other indicators of nerve involvement. Although most instances of back or neck pain do not require surgery, your provider may refer you to a physical therapist, a physiatrist or pain management doctor, or spine surgeon for further work-up and examination.

If you’re experiencing back pain, speak with your doctor. To schedule an appointment with Dr. Rajpal, scan the QR code.