Better Back Health

Living with back pain is tough, and it can impact your quality of life. There are some things you can do to protect or improve your back health on your own. Here are some things that can help:

Avoid Common Back Pain Offenders

Watch Your Posture 

To improve your back health, you need to sit or stand straight with your shoulders back and head up. If your back is sore or you get tired, then you probably aren’t maintaining proper posture. Poor posture can lead to worse pain.  

Check your Workspace

The way you sit to work will have a considerable impact on your back health. It’s essential to have an ergonomic workspace. Your chair should be adjusted so that your knees bend at a 90-degree angle and feet are flat on the floor. Your arms should hang comfortably at your side. The arms on a chair should be low enough that your shoulders don’t lift when you use them. Adjust your computer screen to your eye height. Make sure you can keep your head straight while you work. Changing position is important as well. Take breaks where you stand and move around a bit.  

Be Careful When Lifting Heavy Objects

A typical action that results in back pain is incorrect lifting. Lift heavy objects using your knees. Don’t bend over at the waist to pick something substantial up. 

Preventative Actions

Exercise

Exercising is a great way to maintain your back health as well as your overall health. If you are hoping to improve your back, focus on core strengthening exercises, and make sure you stretch and warm-up before beginning your workout. If you’ve been especially inactive during recent stay home orders, it is vital to pick up your activity level. Consider hiring a personal trainer if you are new to exercise, or it’s been a while since you were on a program. Dr. Sciullo can make recommendations for a reputable trainer. 

Maintain a Healthy Weight

Extra weight puts stress on your body, particularly your joints and your back. Thus, if you want to improve your back health, you must maintain a healthy weight.

This goal can be achieved in a variety of different ways, from getting in regular exercise to eating correctly. If you’re unsure what your ideal weight should be or how to get there, talk to your doctor. Our office also offers some wellness products that can help you to maintain a healthy weight. 

Supportive Mattress

After relying on your back to keep you up and in motion all day, at night, it’s time to give your spine a rest. A quality mattress can help in this area. Medium-firm to firm mattresses usually keep your spine aligned best, as soft beds tend to sag. As you sleep, make sure your spine stays aligned. Placing pillows between the knees for side sleepers or under the knees for sleeping on your back can help. 

Ask Dr. Sciullo

If you have questions in any of these areas, Dr. Sciullo can discuss them with you at your next appointment. Reducing pain will improve the quality of your health and life.  

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When is it Time to Seek Care?

Roughly 16 million adults suffer from chronic back pain– close to 8 percent of the entire population.  Many people suffer so much that it impacts their ability to perform daily activities to their fullest.  It’s better to seek care earlier rather than later when dealing with back pain.

Benefits of Professional Chiropractic Care

Regular chiropractic adjustments can improve a person’s overall quality of life. The benefits can include the following:

  • Improvements in overall health and mobility of muscles, joints, and ligaments.
  • Improvement in nerve functioning.
  • Speed recovery process.
  • Improve sleep and energy level.

How to Know It’s When It’s Time to See a Professional

If you are experiencing back pain due to prolonged sitting, a chiropractic adjustment can take some of the stress off your joints and muscles.

If you are experiencing a limited range of motion due to back pain.

If you have experienced a recent injury, it is better to treat it sooner rather than later.

If you are experiencing chronic pain.

How to Make an Appointment

If you are currently experiencing acute or chronic pain, please contact the office at 412-343-2006.   Due to Covid-19, Dr. Sciullo has implemented policies for the office which follow CDC recommended guidelines. 

Photo by Luke Chesser on Unsplash

 

 

Avoid Pain While Working From Home

With the ongoing shut-down, many people are now working from home.  Moving your office to your home might bring with it some unexpected pain.

If possible, take the time to set up a proper work station.  Answering emails from your couch may seem tempting, but you might be setting yourself up for some unnecessary pain.

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Here are some tips for avoiding pain in your home workspace.

Sit at a table or desk while you work.  Try to minimize the time you spend working on your couch or bed.

Sit with your feet on the floor.  Support your arms on a table or armrests.   Try to bend your wrists as little as possible.

Take breaks from sitting.  A good rule is to stand and move around every twenty-five minutes, if possible.

Work with your computer monitor at eye level.

Use the best chair that you have, if possible, with a backrest and armrests.

If you’re experiencing pain and would like to speak with Dr. Sciullo, please give us a call at 412-343-2006.

Photo by Mimi Thian on Unsplash

 

 

 

Shovel Snow the Right Way.

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It’s that time of year again.   Snow shoveling the wrong way can lead to muscle strain and back injury.    If you don’t have a snow blower or someone else to do it for you, take some time to review these tips to make sure you don’t hurt your back.

 

 

  • Keep your chin up while shoveling and use your lower body muscles to pick up the snow.
  • Avoid arching your back.
  • Avoid twisting to throw the snow off of your shovel, especially if the snow is heavy.
  • Try pushing or sweeping the snow away instead of lifting it up, if at all possible.

Additionally, this article from CBS News provides good advice on avoiding other health issues from shoveling.

Hopefully, these tips will help to keep you pain-free and healthy when shoveling snow this year.

Photo by Filip Mroz on Unsplash

How’s Your Posture?

Poor posture is a leading cause of back pain.  

usama-377315-unsplash (1)With the increased use of tablets, phones, and laptops, poor posture has become a common cause of back and neck discomfort for many people.  

Making simple adjustments to your posture can help keep yourself aligned and pain-free.  Having good posture helps you to avoid weakening or overusing muscles when you are sitting, walking and standing.  There are changes that you can make to how you stand, sit and carry yourself, that if done regularly over time, can make a  difference in your level of back pain.  

Dr. Sciullo can offer advice on how to make some simple changes in these areas to help to keep you out of pain.  

 

Photo by Usama on Unsplash