Is Preventing Spine Problems Possible with Lifestyle Changes & Exercise?

Can cervical (upper) spine problems and lumbar (lower) spine problems really be prevented with lifestyle modifications and regular exercise? 

 While it may not be possible to entirely prevent spine and disc problems from occurring with lifestyle changes alone, these changes are often safe and effective means to mitigate symptoms associated with spine and disc issues, especially when they were contributing factors to causing said issues in the first place.  

Sometimes, people experience what they think are spine-related issues when they’re actually muscle strains or other muscle-related issues. In these cases, lessening or eradicating back or neck pain may be entirely possible with lifestyle changes or exercise. But when it comes to degenerative issues of the spine, modifications often improve quality of life rather than pose as an actual cure. 

Let’s explore this topic further so that you can understand how to reduce pain associated with your spine problems and regain some control over your health. 

Why Am I Feeling Neck or Back Pain?

There are a variety of reasons you might be feeling neck or back pain.

Sometimes, the cause is just a muscle strain. Other times, it might be due to a slipped disc or a chronic condition.  

For instance, it could be a nerve-related issue associated with a condition such as sciatica or an age-related condition like degenerative disc disease. You won’t know for sure what’s causing your issues without a professional diagnosis. 

The bottom line is that if you have chronic pain that won’t go away, it’s important to have a qualified spine surgeon take a look at what’s going on to understand why you are experiencing it. 

How Can I Fix My Neck or Back Pain?

Once you get professionally examined and have a diagnosis, you will be in a better position to understand specific ways to alleviate symptoms associated with your issue or condition, whether that involves lifestyle modifications alone, surgery, or a combination of both.  

Your back pain or neck pain may never go away completely, but the vast majority of people who take it upon themselves to do doctor-supervised exercises regularly and/or have surgery experience a marked reduction in pain and improvement in overall quality of life.  

Even if exercising, losing weight, or eating healthier isn’t a cure-all for your cervical spine problems or lumbar spine problems, in other words, it’s likely to improve your quality of life.  

For instance, losing weight is known to be associated with less pressure on the lumbar spine, reduced inflammation, and a reduction in lower back pain. 

Exercise and stretching are also associated with less sciatic nerve pain. 

What Are Some Exercises I Can Do to Help with Back Pain?

The following 5 exercises to do after back surgery may also help you get in better shape and reduce your pain when used strategically as a method for avoiding surgery: 

1. Ankle pumps 
2. Heel slides 
3. Hip bridges 
4. Stability ball pelvic tilts 
5. Bird dogs 

When practiced regularly, stretching and yoga can also be incredibly beneficial when it comes to both strengthening muscles and improving flexibility and overall spine health.  

Other Useful & Effective Lifestyle Modifications

It’s not just exercise or losing weight that can reduce neck or back pain. Try these lifestyle modifications, too. 

• Practice Good Posture, Sitting, & Sleeping Habits: Improper posture and sitting habits are often a cause for lower back pain. Sleeping habits may also contribute to back and neck pain. It’s important to sit up straight, especially when working for extended periods of time. It’s also important not to sleep on your stomach, which places undue stress on your back.  
• Focus on Your Food: Did you know that what you eat can have a profound effect on your spine health? Achieving optimal spine health is dependent on routinely consuming as many as 20 nutrients, like calcium, magnesium, proteins like collagen, vitamin B12, iron, and more. 
• Move Around More if You’re Sedentary: A sedentary lifestyle is a risk factor for developing back pain. If you tend to be fairly inactive, moving around more, whether that involves going on daily walks or stretching and breathing can be an effective means to both trimming down and promote optimal muscle and spine health.  

Is it Possible to Over-Exercise with Cervical Spine Pain or Back Pain?

Yes. While exercise is usually beneficial, it is possible to exercise too much, especially if you’ve just undergone spine surgery for lumbar problems in the spine or cervical spine problems.  

This is why it is important to understand why you are feeling neck or back pain before you take matters into your own hands and make things worse.  

Under careful guidance and monitoring, however, it’s possible to develop an exercise regimen that, when done regularly, helps rather than hurts your condition.  

We Can Help with Your Neck & Back Pain

If you’re ready to understand why you’re feeling neck or back pain all the time and what you can do to start feeling better, you’re in the right place. 

We invite you to reach out to us today for a medical evaluation. We can provide you with answers to your questions as well as potential solutions to your problems. 

Nothing gets us more excited than the chance to help someone improve their quality of life with a proper diagnosis and treatment plan!