Plano Doctors Provide Back Health Tips to Commemorate World Spine Day

Celebrated every year on Oct. 16, World Spine Day is an annual public health initiative that strives to raise awareness of spine pain and disability. The Mayo Clinic reports that 80% of people are expected to experience back pain at some point in their lives, and lower back pain alone affects more than 619 million people across the world, according to the World Health Organization.

Fortunately, there are many steps people can take to help ease or even prevent back pain, say brain and spine specialists Jeremy Denning, MD, and Krishna Satyan, MD, of Dallas Neurosurgical & Spine in Plano. Dr. Denning and Dr. Satyan are board-certified and fellowship-trained neurosurgeons, who treat a wide variety of brain and spine conditions, focusing on nonsurgical treatments first.

“I’ve found that up to 80% of patients with back and spine issues are able to improve without surgical treatment.” notes Dr. Satyan. “There are many things we can do to improve back health.”

For instance, Dr. Satyan recommends being intentionally mindful of posture, when using handheld devices such as smart phones or tablets. He also suggests taking regular breaks to stretch and move around and holding the device at eye level as often as possible.

“When we hunch over our handheld devices for extended periods, it puts a lot of pressure on the muscles and ligaments in our necks and backs, which can lead to discomfort and even chronic pain. We’re seeing more cases of this every year, even amongst young children,” says Dr. Satyan.

Another common contributing factor to back pain is sitting in one position for too long, too often. Dr. Denning says this can cause short-term pain, like stiffness and sore muscles, as well as long-term damage, such as degenerative arthritis.

“If you have to sit for an extended period of time, try to shift positions every so often. If you have the option, consider a stand-up desk or Swiss exercise ball, instead of a chair. Get up and walk around for a minute or two, every hour-and-a-half or so,” recommends Dr. Denning. “If you need an excuse to move around, go get a glass of water. Staying hydrated helps keep your muscles, organs, joints and even the discs in your back healthier.”

How much water is needed varies based on each person’s unique lifestyle. Activity levels, salt-intake and weight are just some of the factors that need to be considered, adds Dr. Denning.

In addition, both doctors recommend core strengthening and cardiovascular exercise to improve back health. Exercise can help reduce back pain by strengthening bones and muscles and increasing blood flow and oxygen, according to the doctors. For core strengthening, they recommend focusing on the abdominal and extensor muscles, which hold the body upright and support the spine. For cardiovascular, they suggest activities that create less stress on the body, such as swimming.

“It’s easy to overdo exercise, especially in the beginning, so start out small,” adds Dr. Satyan. “If you aren’t sure where to begin or how much is too much, ask your doctor or personal trainer. Establish a regular routine and consider asking a friend to join you – it will help keep you motivated and can be more fun than exercising alone.”

Dr. Denning recommends adding a few small exercises and stretches to everyday activities. “This is a good place to start,” he says. “If you’re looking for some quick exercises that will help improve your back health, try neck rolls and shoulder rolls. They’re easy to do and can be done virtually anywhere. You can also try side planks or face-down planks. I do these in my office in between patients, a few times a day. It doesn’t have to be overly involved. A little more movement here and there can go a long way toward improving your back health.”

Located in Plano, Texas, Dallas Neurosurgical & Spine is the longest running, privately held neurosurgical group in North Texas.