tips to help keep your back healthy

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BACK PAIN AND YOU: EASY TIPS FOR BETTER HEALTH As the #1 CAUSE of disability worldwide, it’s no stretch to say most of us have experienced back pain at some point in our lives. But whether you’re currently living with back pain or are simply looking for ways to help prevent it, this eBook offers a comprehensive guide for steps you can take to help keep your back (and body) healthy. Eat Right Stay Active Proper Footwear Sleep Better Walk More Avoid Stress Stop Smoking Seek Help Sources/ Disclaimers

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BACK PAIN AND YOU: EASY TIPS FOR BETTER HEALTH

As the #1 CAUSE of disability worldwide, it’s no stretch to say most of us have experienced back pain at some point in our lives. But whether you’re currently living with back pain or are simply looking for

ways to help prevent it, this eBook offers a comprehensive guide for steps

you can take to help keep your back (and body) healthy.

Eat Right Stay Active Proper Footwear

Sleep Better Walk More Avoid Stress

Stop Smoking Seek HelpSources/

Disclaimers

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EAT RIGHT

What Is Inflammation? Inflammation is your

body’s way of protecting itself from infection.

Signs include pain, heat, redness and swelling.

Certain foods can trigger inflammation, which can

aggravate arthritis and affect your lower back.

Fight Inflammation By Choosing The Right FoodsWhat you eat plays a big role in your overall health, especially when it comes to your back.

We need to be mindful of what we

eat and aware of how our diet makes

us feel.Ben Coomber, Nutrition/Health

Speaker, Bencoomber.com

DID YOU KNOW?Some foods are said to be as effective as common pain medications. Foods like cherries, red grapes, ginger, turmeric and salmon have all been shown to raise pain tolerance, increase blood flow and lessen the effects of back pain.

Foods that may cause inflammation:

Red MeatHighly Processed FoodsFried FoodsWhole-Fat Dairy

Foods that fight inflammation:

RaisinsWalnutsSalmonGinger Sweet Potatoes

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STAY ACTIVE

Wall SquatsWith your back against the wall, stand with your feet a few inches in front of your body. While keeping your midsection tight, slowly bend both knees. Hold for 5-10 seconds and then return.

Heel RaisesStand straight with feet both firmly on the ground. Slowly raise your heels up and down. (You can use a wall to help you balance.)

Heel Slides Lie on back with legs stretched out. Slowly bend your knee, hold for a second and then straighten it out.

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DID YOU KNOW?People who regularly exercise earn 9% more than people who don’t.

Get PhysicalOne of the best ways to

keep your back healthy is to stay active. It doesn’t have to be complicated,

just quick, easy exercises you can do from the comfort

of your own home.

These Exercises Both Strengthen And Stretch Your Back.Try to repeat each exercise 5-10 times throughout the day.

Back pain is very unique to each

individual. The best way to fight back pain is

to remain active, with appropriate exercises

and good form.Jennifer King,

Athletico

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Overpronated and underpronated feet can put pressure on your hips, knees and lower back.

Physicians often overlook the importance of proper footwear, but the shoes you wear and the way you walk have a direct impact on your back.

Walk This Way—Not That Way

Sneaker Test An easy way to check your pronation is to look at your shoes—if one side is more worn than the other, your pronation may need to be adjusted. Usually shoes that have more support will help adjust the way you walk. Visit your local running store or talk to your doctor or orthopedist for more advice.

People who underpronate tend to not

absorb shock they should. Overpronators also don't have the

right stability. Almost all of my patients who underpronate

have back pain.Marlene Reid, DPM and

spokesperson for American Podiatric Medical Association

DID YOU KNOW?Foot rubs may actually relieve back pain. Some studies show that reflexology may ease lower back pain, improve your sleep and even help decrease stress.

Overpronation: Only part of your foot firmly touches the ground, usually the big toe

Feet rolled inward

More common with low arches

UnderpronationFeet don’t roll

Most of your weight is on the outside of the foot

More common with high arches

PROPER FOOTWEAR

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SLEEP BETTER

Lack of sleep has been linked

to an increase in obesity, which

in turn has been linked to

increased lower back pain.

The Link Between Sleep and Obesity

Hours of sleepper night

Increased riskof obesity

NO EXTRA RISK

If You Experience Back Pain, It’s Important To Sleep In A Comfortable Position.

Sleeping on your stomach (IS NOT ADVISED)If you can't sleep any other way, try placing a pillow under your lower abdomen.

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Sleeping on your backPlace a pillow or rolled towel under your knees.

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Sleeping on your sidePlace a pillow between your legs to help take the strain off your back.

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DID YOU KNOW?Sometimes sleeping better is as easy as changing your mattress. According to the Journal of Applied Ergonomics, nearly 63% of people reported less low back pain after switching to a better mattress. The Better Sleep Council says you should reassess your mattress every 5 to 7 years.

73%

2-4 5 6 7-9

50%

23%

When people aretired, they tend to make

poor food choices – leading to greater calorie

intake overall and more meals consumed late at night.

Dr. Timothy Morgenthaler, President of the American Academy of

Sleep Medicine

WALK MORE

Staying at a healthy weight will help you avoid putting extra stress and strain on your back. The key to being healthy is staying healthy. So get moving.

Put Your Best Foot Forward

The Myriad Benefits Of Walking:Improves Posture

Supports Healthy Spine

Strengthens Feet, Legs, Hips And Torso

Reduces Risk Of Osteoporosis

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DID YOU KNOW?People who use a pedometer increase their physical activity by 27%. Pedometer

users also walk an average of 2,000 more steps a day than nonusers.

The American Heart Association recommends you walk 10,000 steps a day—5 miles

There is substantial evidence that walking 30

minutes a day has a host of health benefits. Walking

improves your mental health, eases stress, and has a

whole host of other benefits.

Scott Bricker, Executive Director at

America Walks

DID YOU KNOW?Laughing has been known to drastically reduce your stress levels. Laughing lowers cortisol, a stress hormone, and boosts endorphins, a mood elevator. So be sure to laugh … a lot.

Back To Basics

Stressful Stats77% of people experience physical stress-related symptoms, including back pain.

33% report they are under extreme stress.

48% say their stress levels have increased over the last five years.

Stress: We all have it, and everyone deals with it differently. But when stress affects your body, your muscles tense up, resulting in increased back pain. So learn to relax again.

Close your eyes— take some time for yourself.

Take deep breaths— spend 5 minutes a day slowly breathing.

Take a moment to slow down—stop, reflect, relax.

Relax—sometimes it’s ok to be distracted.

MEDITATE1

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AVOID STRESS

Sometimes distraction can be helpful. Unless it is

medically necessary to remain still, movement of some kind is likely better than lying in bed

focusing on the pain.

Sally Winston, Psy.D, Anxiety and Depression Association

of America

DON’T SMOKE

Risk OfOsteoporosis

Reduces Blood Supply To Spinal Discs And Bones

Affects Lung Function

Calcium Absorption Calcium KeepsBones Healthy

Likelihood Of Complications After Surgery

Every tissue in the human body is affected by smoking. Lucky for us, many of these effects are reversible.

Smoking and Back Pain: Yet Another Reason to Quit

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Time Bones Take To Heal

DID YOU KNOW?Nonsmokers live an average of 7 to 10 years longer than smokers.

Clinical evidenceshows that smokers are at higher risk for

developing back pain and other chronic

pain disorders.Leslie Orr,

Futurity.Org

SEEK HELP

DID YOU KNOW?Americans spend over $50 billion a year on back pain treatments.

Almost all backpain can get better.

The biggest myth is thinking

you are stuck with what

you have.

David Katz, MD., President of the American College of

Lifestyle Medicine

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When Is Enough ‘Enough’?— Sometimes back pain goes away on its own. Sometimes it doesn’t. Here are a few warning signs that may indicate it’s time to see a doctor.

Prolonged Pain (6+ weeks)— While most back pain goes away on its own, minor pain lasting for over 6 weeks should be checked by a doctor.

Recent or Sudden Trauma— A recent or sudden accident should always be looked at by a medical professional.

Night Pain— Back pain keeping you up at night? Time to see a doctor.

Loss of Bladder Function— Back pain and loss of bladder function don’t usually go hand-in-hand, but there are exceptions.

Fever— Constant or recurring fever coupled with back pain could be a sign of an underlying issue.

Foot Drop— Unconsciously dragging your toes coupled withback pain could indicate a nerve problem.

Unexplained Weight Loss— Any unexplained weight loss deserves attention, especially when it relates.

Numbness or Tingling— A constant numbness or tinglingin your feet may indicate nerve damage like sciatica to lower back pain.

If you suffer from any of these symptoms, NAS may be able to help. Click Here to learn more about our AccuraScope procedure.

AccuraScope Procedure Benefits:

Pain Relief

Tiny Incision

Minimal Scarring

Quick Recovery

(R)

SOURCES AND DISCLAIMERS

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Brought to you by

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DISCLAIMERSThis eBook is for informational purposes only and cannot and should not be relied upon to diagnose or treat any medical condition. Medical professionals and facilities noted in this eBook are not employees or agents and are not controlled in any way by North American Spine. All medical decisions must be made by you and your physician.