All OACM and PT OFFICES will be CLOSING EARLY Friday, December, 9th for our Holiday Party.
Both of our OACM After Hours locations will be CLOSED Friday December, 9th for the event.
Thank you!

Orthopaedic Associates of Central Maryland
(410) 644-1880(855) 4MD-BONE
MENUMENU
  • Menu
        • Physicians
        • Physician Assistants
        • Physical Therapists
        • + OACM After Hours
        • Careers
          • Pay Your Bill
          • Patient Portal
          • Schedule an Appointment
        • Specialties
        • Conditions & Treatments
        • Services
        • For Our Patients
        • OACM News
        • Patient Education
        • Testimonials
        • Locations
        • Contact Us
  • Home
  • Physicians
  • CRNPs/PAs
  • Physical Therapists
  • Specialties
  • Conditions & Treatments
  • Services
  • + OACM After Hours
  • For Our Patients
  • OACM News
  • Patient Education
  • Testimonials
  • Locations
  • Contact Us
  • Careers
  • Pay Your Bill
  • Schedule an Appointment
  • Patient Portal

Just another iHealthSpot WP02 site

How to Keep Your Back Healthy and Strengthen Your Spine

May 27, 2016

Back pain can be debilitating, interrupting your normal daily routine. We often don’t think about the strength of our spine until we have pain that disrupts life as usual. Once we have back pain, we’re driven to know what’s wrong and what it will take to relieve the pain and prevent a recurrence.

The health of your spine is crucial to the entire body; an unhealthy spine with weak muscles can cause a host of unwelcome issues like pain and disability. The spine is extremely flexible, made up of strong bones, flexible ligaments and tendons, large muscles, and highly sensitive nerves. The spine is part of the central nervous system, made up of the brain and spinal cord, which protects the network of nerves that communicate with the brain and control movement and function.

A strong, healthy spine provides:

  • Protection for the spinal cord and nerves to safely relay messages to and from the brain and the rest of the body
  • Flexibility, especially in the lower back and neck, allowing us to bend and twist
  • Core strength provided by the bones, discs, joints, and supportive muscles and connective tissue that allow us to stand or sit up straight and walk or run with ease.

For some people, spine problems can begin in the early twenties, so thinking about how to keep your back healthy at an early age is smart.  Get regular exercise and avoid prolonged periods of sitting to prevent spine-related problems that may cause pain, numbness, muscle weakness, and more serious health conditions. According to Dr. Kenneth Hansraj of New York Spine Surgery & Rehabilitation Medicine, slouching contributes to 80%of why people have spine and back problems in their lifetime.

Here are some more tips to help you keep your spine strong and healthy:

1. Maintain Better Posture.

Remember your grandmother’s voice saying “Stop slouching, sit up straight?” Too many of us simply don’t think about our posture. Having good posture reduces stress on the spine and the supporting muscles, ligaments, and tendons that protect the spinal cord. Sitting or standing straight feels good on the spine, and you can instantly feel the benefits.  Good posture has many other health benefits, such as improved breathing, digestion, and energy.

2. Perform Exercises for Your Spine.

Stretching and exercising for 10-30 minutes a day is really good for your spine and your body. Doing and push-ups are really good for your cervical spine (neck). Neck stretches, bending, and range-of-motion exercises can dramatically improve the strength and flexibility of the spine.

3. Eat a Healthy Diet.

You say, what does diet have to do with the health of your spine? Well, in fact it does play a role. A healthy diet consisting mostly of lean proteins, healthy fats and lots of fresh fruits and vegetables is ideal for building up the muscles including those that support the spine.

4. Sleep on your back or side.

Sleeping wrong can definitely cause pain in your neck and back. The ideal position to sleep is on your side or back. Sleeping on your stomach puts extra stress on the lumbar spine (low back).  Sleeping with too many pillows or on a super soft mattress can also lead to back and neck problems, so choose a pillow and mattress that will keep your spine relatively straight while you sleep.

5. Meditate.

Meditation can soothe the mind and reduce stress throughout the body. Meditation can restore alertness, improve your mood, increase productivity and prolong life, not to mention the positive effects it can have on your spine and posture. People who meditate tend to focus on their core strength, automatically straightening their spines in the process.

To learn more about how the spine works and how to soothe or avoid back and spine pain, talk to a spine specialist.  Call Orthopaedic Associates of Central Maryland for an appointment today at (410) 644-1880.

Filed Under: Neck & Back Tagged With: back, orthopaedicsofmaryland, spine

Primary Sidebar

Blog Main Page

Recent Posts

  • When Does Knee Pain Warrant a Visit to the Doctor?
  • Common Sports Injuries: Treatment Options
  • Shoulder Surgery Pain Relief: Tips for a Quick Recovery
  • Physical Therapy Exercises for Knee Pain
  • Sports Injuries in Baltimore, MD: Four Tips for a Safe Skiing Adventure

Categories

March 2023
M T W T F S S
 12345
6789101112
13141516171819
20212223242526
2728293031  
« Feb    

Archives

Tags

arthritis Back Pain best orthopedic doctor near me chronic pain Foot and ankle specialist near me Foot and Ankle Surgery Foot Care foot pain hip hip pain hip replacement Injuries joint pain Joint Replacement Joint Replacement Surgery knee pain Knee pain treatment near me Knee Replacement low back pain treatment near me Neck Pain Orthopaedic Associates of Central Maryland Orthopaedic Surgeon orthopedic care near me orthopedic clinic near me Orthopedic Doctor near me orthopedic doctors orthopedics orthopedic surgeon orthopedic surgeon near me orthopedic surgeons Baltimore Orthopedist pain Physical Medicine physical therapy Physical therapy near me Plantar Fasciitis treatment near me Podiatrist Sciatica Pain shoulder shoulder joint shoulder pain Sports injuries sports injury Baltimore sports injury treatment near me sports medicine doctor near me

Footer

  • Facebook
  • Twitter
  • Youtube
  • Blog
  • instagram
  • Accessibility Statement
  • Non Discrimination Policy
  • Sitemap
  • Privacy Policy
  • Billing Disclosures
Copyright ©
Orthopaedic Associates of Central Maryland.
All rights reserved.
iHealthspot Medical Website Design and Medical Marketing by iHealthSpot.com

Orthopaedic Associates of Central Maryland in Baltimore, Catonsville, Columbia and Eldersburg serves the nearby communities of Annapolis, Washington DC and Montgomery County. Our orthopedic surgeons, podiatrist, physical medicine and rehabilitation doctor, and physical therapists specialize in arthroscopic surgery, minimally invasive procedures, joint replacement, sports medicine, and onsite diagnostic imagery, outpatient surgery, and physical therapy rehabilitation providing pain relief from sciatica, carpal tunnel syndrome, foot pain, knee pain, hip replacement, shoulder impingement, cubital tunnel syndrome and more.

  Request an Appointment

  • Pay Your Bill
  • Patient Portal
  • Schedule an Appointment
  • Home
  • Physicians
  • CRNP/PAs
  • Physical Therapists
  • Specialties
  • Conditions & Treatments
  • Services
  • + OACM After Hours
  • For Our Patients
  • OACM News
  • Patient Education
  • Testimonials
  • Locations
  • Contact Us
  • Careers