From optimising your work set-up to watching what you eat, here’s how to show love to your spine and back, according to a neurosurgeon.
After hunching over your laptop for hours, you start to feel a dull yet persistent throb in your lower back. Whether it’s bending over to pick something up or turning around, every small movement seems to aggravate the ache. Sound familiar? This quiet back pain is probably familiar to most of us who spend the majority of our time seated.
Long hours of sitting – especially with poor posture – is a fast track to back pain, neck strain, and long-term spinal issues. This is due to compression of the spinal discs, weakened core muscles from the lack of use, misalignment, and muscle fatigue. But good news: it’s not too late to keep your back and spine happy.
We called in the experts, and spoke to Dr Colum Nolan from Oxford Spine and Neurosurgery Centre on practical tips for maintaining spine health. Psst: desk-bound workers, you’ll want to bookmark this list!
5 expert tips for a healthy spine and back
1. Say no to prolonged sitting
Movement is crucial to spine health. So if your desk job is turning you into a sedentary sitter, make it a point to take breaks to stand, stretch and walk around. Prolonged periods of sitting can contribute to poor posture, excessive stress, pressure on the spine, and muscle imbalances.
2. Optimise your work set-up
Can’t get away with prolonged sitting? Make sure your chair is doing the most to support your back. Opt for one that aligns with the natural curvature of your spine for greater support. While you’re seated, avoid hunching or slouching. Plus, keep your feet flat on the floor and your knees at hip level.
Alternatively, consider investing in a height-adjustable standing desk. This allows you to alternate between sitting and standing, reducing the pressure exerted on your spine.
3. Refine your sleeping habits
We spend about a third of our lives sleeping, so cultivating an optimal sleep position can make a world of difference. Go for mattresses and pillows that support the natural curvature of your spine. And don’t get too comfy with stomach sleeping – it’s a recipe for neck and back pain!
4. Lift with your legs, not your back
Heads up to all the gym-goers: make sure you’re not lifting with your back! While regular exercise and weightlifting help to strengthen your core, back and leg muscles, adopting the correct posture is just as important so you don’t get injured.
To avoid straining your lower back, ensure your back is straight. Also, engage the core and power up with your leg muscles, rather than relying entirely on your back muscles
5. Eat for a healthier spine
Nutrition isn’t a standalone solution for spine conditions. But making mindful nutrition choices and having a well-balanced diet can complement your overall spine care. Specifically, this helps to maintain strong bones, reduce inflammation, and support the muscles that stabilise the spine.
Here are some nutrition goodness you’ll want on your radar:
Calcium and Vitamin D: They help maintain bone density which is essential for spinal integrity! Food sources include dairy products, leafy greens, as well as moderate sun exposure.
Magnesium: This supports muscle function and nerve signalling, and can be found in nuts, seeds and whole grains.
Omega-3 fatty acids: Present in fatty fish and flaxseeds, they can help reduce inflammation that contributes to back pain.
Vitamin C: With a role in collagen formation, this is important for spinal discs and connective tissues.
When should you get your spine checked?
While incorporating healthy posture habits is important, certain symptoms may indicate an underlying spinal condition that requires medical attention. According to Dr Nolan, you may consider seeking a spine evaluation if you notice any of these symptoms:
- Persistent pain or discomfort in your back, neck, or along your spine
- Pain shooting down your arm or leg
- Neurological symptoms such as numbness, tingling or weakness of your arm or leg; or loss of control of your bowel or bladder function
- Postural changes, including a forward head or shoulder tilt, exaggerated lower back arch, or changes in walking pattern
- Muscle fatigue or tension, which may signal that your body is compensating for poor alignment or instability
Concerned about your spine or back health? Let the team at Oxford Spine and Neurosurgery Centre lend a hand with specialist-led care for a range of spinal and neurological conditions.
Helmed by senior consultant neurosurgeon, Dr Colum Nolan, the centre offers access to diagnostic imaging, individualised treatment planning, as well as post-treatment follow-up care. It also manages a broad spectrum of spinal conditions, including degenerative disorders, spinal deformities, spinal tumours and fractures.
If back pain is stealing your peace of mind, it’s your sign to seek early medical attention. Reach out to a medical professional, and get cracking towards a healthier spine and back!
Important notice: This paid advertorial is for general information and should not be considered medical advice. While we strive for accuracy, medical conditions vary, and the treatments mentioned may not suit everyone. Consult a qualified healthcare professional for personalised medical guidance.
This post is in partnership with Oxford Spine and Neurosurgery Centre.
