Monthly Archives: July 2015

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Four Lifestyle Changes To Reduce Back Pain

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If you find yourself frequently battling back pain, chances are that there are some easy lifestyle changes you can make to better support and care for your spine. Below are four tips for incorporating back-friendly habits into your day.

Bend Back

For those of us who spend most of our day sitting, it’s extremely important to stretch every twenty minutes or so. Since most of us bend forward over our workstations, generally the best direction to bend while stretching is backwards.

Lower The Heels

A healthier back doesn’t necessarily mean no heels–just trade stilettos in for something a bit shorter and more comfortable. Pinterest has great visual guides to fashionable short heels, and many retailers now provide filters on their website for heel heights, making it easier than ever to find low heels or flats that match your style and sensibilities.

Make Your Workplace Back Friendly

Use a chair that provides lower back support, allows your feet to be planted firmly on the floor, and is set up so that you do not need to hunch forward to work.

Nix The Nicotine

Need another reason to quit smoking? Smoking can increase your risk for osteoporosis of the spine, and other complications that spell bad news for your back.

If you’re still struggling with regular back pain, check out this post to see if it’s time to visit a help, or request an appointment with Spine Care New Jersey today!

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Pain Plane: Your Guide to Back-Friendlier Air Travel

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It all seems so simple: just hop on a plane, doze off, and wake up across the country–or even the world! But the truth is, air travel can take a toll on your back. Try these tips to reach your final destination a little fresher, and with less back pain!

Be Smart With Your Luggage
With all the various checked bag fees–not to mention, anxiety over checked bags–the pressure is on to stuff that carry-on to the brim.
Two things to keep in mind: first, studies suggest that cases of lost baggage have dropped in the past years, perhaps by as much as 60%. So if you’re still tormented by that memory of a lost suitcase decades ago, perhaps it’s time to let go!
Second: if you do have a big carry-on for whatever reason, lift it in stages to the overhead bin. Take a moment to rest the bag on the seat below the bin before doing the final lift. And remember: always lift from the knees to avoid placing undue stress on your spine!

Back Up Back Support
Support your lower back in an airport seat using a lumbar pillow. If you don’t have one, roll up a sweatshirt or blanket to place in the lower curve of your back. Neck support is also important, and can be aided by one of those ubiquitous U-shaped pillows or by rolling a blanket or sweater into a similar shape.

Don’t Forget the Feet
Supporting your feet is vital to supporting your back. If your feet aren’t firmly on the floor during flight, find something to use as support. Perhaps that extra “stow under the seat in front of you” item? Alternately, rolled up clothing, books, or other items can be used to help.

Get Up
We know– it can feel obnoxious to be the one getting in and out of their seat all the time. But the spine was designed to move–and sitting still for hours isn’t doing it any favors. Try to get up and walk down the aisle when possible and get a little stretching in on your way to the restroom. Aim for a time when there’s a bit of a wait to insure you’ll be able to have a minute to really move your muscles.

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