This blog will share ergonomic tips and simple stretches to keep your spine aligned, reduce back pain, and make your journey as comfortable as possible.

1. Choose the Right Seat Support

One of the simplest ways to protect your back is by improving your seat support. In vehicles and planes, seats are often designed for general comfort rather than optimal spinal health. Here’s how you can make adjustments:

Use a Lumbar Roll or Cushion: Proper lumbar support helps maintain the natural curve of the lower spine, which can prevent slouching and reduce strain on your back. According to Spine-Health, supporting this curve can help reduce back pain and stiffness, particularly during prolonged sitting.

Adjust the Seat Angle: Ideally, you want your seat at a slight recline (about 100-110 degrees) rather than a full 90-degree upright position. This angle distributes weight more evenly and reduces spinal pressure.

2. Take Frequent Breaks to Move and Stretch

Sitting still for extended periods can lead to stiffness and lower back pain. The American Physical Therapy Association (APTA) recommends taking a break every hour to stand up, stretch, and move around, even if it’s just for a few minutes. If you’re on a plane, use the aisle to walk briefly, and if you’re driving, plan short rest stops along your route.

Here are a few simple stretches to relieve tension and improve circulation:

Standing Hamstring Stretch: Stretching your hamstrings can help relieve pressure on the lower back. Stand up and place one foot on a stable surface, then gently lean forward to stretch the back of your leg. Hold for 15-20 seconds on each side.

Hip Flexor Stretch: Tight hip flexors can strain your lower back. To stretch them, stand up, place one foot behind you, and gently press forward to open up the hip joint. Hold for 15-20 seconds on each side.

3. Maintain Good Posture Throughout the Trip

Posture plays a crucial role in preventing back pain. According to the Mayo Clinic, maintaining good posture while sitting can reduce stress on the spine and help prevent muscle fatigue.

To ensure good posture during your travels:

Keep Your Feet Flat: Ensure your feet are flat on the floor with your knees at a 90-degree angle. Avoid crossing your legs, as this can misalign your hips and lower spine.

Relax Your Shoulders: Avoid hunching or tensing your shoulders. Periodically roll them back and down to relieve tension.

Align Your Head and Neck: If you’re using electronic devices, hold them at eye level to avoid bending your neck down. Constantly looking down can cause “tech neck,” a condition that strains the upper spine.

4. Stay Hydrated

It’s easy to forget about hydration while traveling, but drinking water can make a big difference in how your body feels. Dehydration can contribute to muscle cramps and tension, including in your back. According to a study published in The Journal of Physiology, dehydration negatively impacts muscle performance, potentially leading to stiffness and pain (The Journal of Physiology). Aim to drink small amounts of water regularly throughout your trip to keep your muscles and joints hydrated.

5. Pack Light and Lift Properly

Carrying heavy luggage can strain your back, especially if you lift it incorrectly. According to the Occupational Safety and Health Administration (OSHA), using proper lifting techniques can reduce the risk of injury (OSHA). When lifting your suitcase, keep these tips in mind:

Lift with Your Legs, Not Your Back: Bend your knees and use the strength of your legs to lift rather than straining your back muscles.

Avoid Twisting Motions: When placing luggage in an overhead compartment, avoid twisting your torso. Instead, face the direction you’re lifting and use both hands.

Enjoy a Comfortable, Pain-Free Journey

Traveling to see loved ones should be an enjoyable experience, not a painful one. By following these ergonomic tips and stretches, you can help prevent back pain and discomfort. Remember to take regular breaks, stay hydrated, maintain good posture, and support your spine with the right seat adjustments. With a little preparation, you can arrive at your destination relaxed and pain-free, ready to enjoy the holiday festivities!

Sources:

Handsdownbetter.org
spine-health.com
physoc.onlinelibrary.wiley.com
osha.gov
mayoclinic.org
openai.com

More Reasons Why Posture is Important to Our Health

Additionally, posture plays a vital role in the optimal functioning of our internal organs, enhancing lung capacity and digestion while minimizing discomfort. By maintaining correct posture, we proactively ward off chronic pain, such as herniated discs and headaches, and bolster our emotional well-being, as good posture has been linked to increased confidence and reduced stress. Furthermore, it fosters heightened energy levels, improved productivity, and enhanced cognitive function, driven by the brain’s increased access to oxygen. Importantly, good posture also holds long-term health benefits, helping to prevent spinal deformities, mobility issues, and fall-related risks, especially among older individuals.

Breathing Impacts Posture. Here’s How:

Breathing and posture are intricately connected, with each influencing the other in significant ways.

Diaphragmatic Breathing: Proper posture is often associated with diaphragmatic or deep breathing. When you take deep breaths that engage the diaphragm, you naturally straighten your spine and lift your chest. This promotes an upright posture by engaging the core muscles and supporting the alignment of the spine.

Ribcage Expansion: Deep breathing also involves the expansion of the ribcage. As you inhale deeply, your ribcage expands outward and upward, which naturally encourages an open and erect chest. This expansion helps maintain the ideal alignment of the spine and shoulders.

Engaging Core Muscles: Breathing correctly engages the core muscles, including the diaphragm, transverse abdominis, and pelvic floor muscles. These muscles play a crucial role in stabilizing the spine and maintaining proper posture. When they are activated during breathing, they help support the spine’s natural curves.

Reducing Tension: Shallow or improper breathing patterns, often associated with poor posture, can lead to muscle tension and stiffness in the neck, shoulders, and chest. By practicing deep, mindful breathing, you can release this tension and gradually improve your posture.

Postural Feedback Loop: Posture can also affect your breathing. Slouching or hunching compresses the chest and limits the lung’s ability to expand fully. This can lead to shallow breathing, which may result in decreased oxygen intake and less efficient removal of carbon dioxide. Over time, this can negatively impact your energy levels and overall health.

In summary, proper breathing techniques, such as diaphragmatic breathing, can actively support good posture by engaging core muscles, expanding the ribcage, and reducing muscle tension. Conversely, maintaining good posture can facilitate more effective and efficient breathing, creating a positive feedback loop that benefits both your physical health and overall well-being.

Sources:

Medium.com
physio-pedia.com
nhlbi.nih.gov
openai.com

Although there isn’t one right mattress for back pain, says the New York Times, there are plenty to choose from. Contrary to popular belief, a “tough-as-nails” mattress isn’t the answer, says the article, rather it’s choosing the right feel for your body. Some sufferers may want a memory foam mattress that contours to the body. Choosing a memory foam that supports your body weight is important, says the article. There are several that support under 200 pounds and over 200 pounds. Selecting the one that fits your body will help with durability. The feature to look out for when buying memory foam is its cooling ability, says Sleepadvisor. Memory foam tends to hold in heat, likely making the sleeper uncomfortable. Look for memory foam mattresses that have coils beneath its foam, and lots of layers in between the foam for absorption of heat, says the article.

When purchasing a mattress, make sure you do more than just lay on it in the showroom, says WebMD. Keeping your spine aligned is the most important factor in picking out the right mattress, says the article. The first thing you need to do is evaluate your own body. If you have wide hips, you may need a softer mattress, and what you may consider firm may not be firm for someone else. If you’re questioning firmness, says WebMD, go medium-firm. One study showed those who slept on medium-firm mattresses reported less pain than those who slept on firm mattresses.

Some unfortunate news, says WebMD, is that according to a study of 62 people, those who slept on inexpensive mattresses reported more pain in their backs. However, the study also showed that those who slept best were sleeping on new mattresses of any kind. The trick may just be to keep your bed fresh for the best sleep.

When looking for a mattress to help your back pain, you may feel a bit like Goldie Locks; it has to be just right. The good news is that there is no shortage of mattresses to choose from, and many of the companies have test and return policies to see if they work for you. It may take a few times to get the right one, but it’ll be worth the effort for your back in the end. Now, go catch some well deserved z’s.

Causes of Middle Back Pain

A person’s poor posture, such as slouching or hunching over to look at a computer or phone screen for long periods, is often the cause of pain in the mid-back.

Also, if a person has repetitive activities that involve twisting or overextending the spine, muscle spasms in the mid-back area can lead to discomfort and pain.

Gallbladder issues can cause pain between the should blades or right shoulder.

Other possible causes of pain in the middle back include disc herniations, osteoarthritis, spinal stenosis, rheumatoid arthritis, scoliosis, or degenerative disc disease. A professional specializing in back pain can determine the exact cause of your middle back pain before proceeding with any treatment plan.

Treatments for Middle Back Pain

Once a specialist identifies the underlying cause of your middle back pain, several treatment plans are available.

The most common treatments include non-steroidal anti-inflammatory drugs (NSAIDs), cold/heat therapy, massage therapy, acupuncture, exercise programs, and lifestyle changes. Surgery may be necessary if other treatments do not relieve symptoms.

Chiropractic care or physical therapy can tailor specific exercise and lifestyle changes to relieve middle back pain. Chiropractors and physical therapists can help you develop posture and desk ergonomics when sitting at a workstation or using electronic devices, which can be a tremendous help.

Chiropractors may also use spinal manipulation to relieve a patient’s pain. During a spinal manipulation technique, a chiropractor will use their hands or a device to apply a controlled thrust to the joint or joints in your spine that may be causing the patient’s discomfort.

The theory of spinal manipulation is to properly align the body’s musculoskeletal structure so the body can heal itself. Patients often use chiropractic care along with conventional medical treatment.

Many chiropractors also incorporate nutritional counseling with an exercise treatment plan to relieve a patient’s pain. Using a more holistic approach to healing, a chiropractor will assess many different forms of pain relief for the patient.

Who is More Likely to Get Mid-Back Pain?

A patient at higher risk of suffering from middle-back pain is likely to be older, out-of-shape, overweight, have underlying conditions, and possibly a smoker. Increased coughing associated with smoking can sometimes misalign the middle back area.

Suppose you are experiencing any type of middle back pain. In that case, it is vital to seek advice from a qualified specialist to determine which treatment option would be best for your individual needs.

With proper diagnosis and treatment, you can find relief from your symptoms and get on with life without the discomfort associated with middle back pain.

Everett Chiropractic Care in Snohomish County, Wa

Wherever your back pain may be, we are happy to help! Contact us here or call for an appointment at Everett Spine and Rehab.

Chronic pain has always been an apparent reason for poor sleep, but what makes this study unique is showing that a person’s poor sleep may cause low back pain. Specialists may improve a person’s chronic low back pain by treating the causes of poor sleep.

Significance of the Study

Specialists have previously treated chronic low back pain without asking questions or understanding a patient’s sleeping patterns. People have used prescribed and over-the-counter pain relievers to treat their low back pain without knowing that they perhaps just needed a better night’s sleep.

Treatable Reasons for Lack of Sleep

There are many reasons for lack of sleep, like too much stimulation before bedtime. This reason could include a person watching too much television before bed, having too much caffeine and exercising, or playing video games, which are under the person’s complete control to change.

In other cases, a person may be experiencing a great deal of stress, noise disturbances, or a work schedule that is detrimental to their sleep. Depression, other mental health issues, and restless legs syndrome should include a physician’s advice.

If a person has no physical reasons or disorder causing their low back pain, they may be relieved by changing their sleep positions or mattress.

There are cases where some people are genetically predisposed to poor sleep. This group of people need less than six and a half hours of sleep at night but feel well-rested and without pain in the morning.

A person can keep a sleep diary that notes any low back pain they may be experiencing. This notetaking is extremely helpful in a specialist’s challenge to define the best overall treatment.

The diary should also include the day’s activities, naps, bed, and waking times. The analysis can be all-inclusive if the journaling provides food, drinks, moods, and medications. With the diary information, a physician may order a sleep study test.

Treatments for Poor Sleep to Lessen Low Back Pain

The most uncomplicated treatment for poor sleep may be for the patient to create a better sleep environment in their rooms. Darkening curtains, cool temperatures, and a noise-free place to call it a day are always the first place to create change.

The next area for a patient to explore is avoiding napping, stimulating activities before bed, listening to music, or taking a hot bath to provide the extra care needed for a good night’s sleep. These lifestyle choices are healthy even if a person isn’t experiencing low back pain.

A physician may prescribe an appropriate sleep aid or medication for any anxiety disorders or depression the patient’ may be experiencing. These prescriptions may help with any worry, stress, or mental health issues interfering with their sleep.

A sleep diary will be helpful to you and your physician when taking these medications to document if symptoms, sleep, and low back pain is relieved. Patients who work closely with specialists and provide adequate information will achieve more accurate diagnoses, treatment, and the fastest relief from their low back pain.

Low Back Pain: Chiropractic Help in Everett, Wa

If your back pain is chronic, it’s a good idea to visit your local chiropractor. Those in the Snohomish County area can go to Everett Spine and Rehab to examine your condition and find the right treatment for you, which may include spinal manipulation. Please book your appointment by calling us at 425-347-8614.

People are looking to get back into the gym, eat healthier, and just feel better. These are all great and worthwhile goals, but the gym or working out can seem unattainable for people with chronic back pain.

Back pain sufferers don’t need to fear the gym or a good workout routine though. It’s actually a good idea to start a new workout routine, especially one that involves weight lifting.

It can be difficult to start anything new, but it’s that much harder when you are unfamiliar with the process altogether. So, what is weight lifting? People can have very different ideas about what weight lifting is and isn’t, what its purpose is, and how to do it. Things can get complicated quickly.

In its simplest form, weight lifting – sometimes called weight training – is a type of strength training meant to strengthen and grow your muscles. It’s like cardio work to help strengthen your heart. A person who lifts weights is exhausting that muscle group to stimulate more muscle growth.

But weight lifting doesn’t have to mean bodybuilding or even gaining a certain amount of muscle mass. Weight lifting is all about taxing your muscles just enough without damaging the surrounding joints, tendons, or ligaments.

Weight lifting doesn’t have to be for strength or muscle gains at all. In fact, weight lifting has been proven to help improve all different areas of the body and mind. A good weight lifting routine or program has been proven to increase bone strength, help manage body weight, improve mental abilities, and manage different chronic issues and illness – including back pain.

Is Weight Lifting Good for People with Back Pain?

One of the most common questions asked about weight training is, is it okay for people with back pain to weight lift? The answer is a resounding yes!

Weight lifting, done correctly and safely, is a huge benefit to people who suffer from short or long term back pain. The number one cause of back pain is a weakness in surrounding and supporting muscle groups, like the abdominals.

The abdominals, or core muscles, are meant to keep the spine well aligned and protect it from injury. If those muscles are weak or underdeveloped, then they aren’t doing their job correctly and that means back pain. One of the best ways to strengthen the core muscles and better protect the spine is to lift weights.

This also means a person can prevent back pain with a good weight lifting program. Even if you don’t currently feel pain in your back, you can head off a lot of potential issues with a strong core and a well protected spine.

Tips for Weight Lifting

Now, starting a weight lifting journey with a bad back does mean there are some precautions to take. Any weight lifting done improperly can have serious and negative consequences for people with back pain, so it’s important to always lift safely.

Here are a few tips to keep weight lifting safe and beneficial:

#1 – Start Small

Weight lifting isn’t a competition. Remember weight lifting is not bodybuilding so you don’t need to pick up the heaviest weights and show everyone how it’s done. Start small by starting with just your bodyweight.

You carry the weight of your body around every day, so it’s a weight you should know how to carry and manipulate through your everyday life. Once you start gaining some strength you can increase the weight with different types of equipment.

#2 – Use Correct Form Every Time

This might be the most important. Whatever move you do, you must do it properly. Improper form– even one time–can cause more damage to your already aching back. Make sure you know how to do each move before lifting too much weight too quickly. Make use of a personal trainer to help you with your form.

#3 – Be Consistent

Weight lifting isn’t something you do once and everything’s fixed permanently. It is something that has to be worked at and worked at consistently. Set a schedule, find a trainer or a workout buddy, and keep working.

#4 – Listen to Your Body

Rest is not a bad thing. In fact, your body will tell you when it needs a rest day. This doesn’t mean you’ll lose all your progress. Your body will thank you. Continuing to push your body when it needs rest can, again, cause big problems.

Weight lifting is a great option for a lot of people, even those with chronic back pain. It helps many different areas of your body and life, so why not? It’s almost a new year, and it’s time to get serious!

Back Pain: See a Chiropractor in Everett

If your back pain is persistent, it is a good idea to get checked out with a chiropractor. Those in Snohomish County can stop by Everett Spine and Rehab for a consultation. It is certainly better to address any back issues before they get worse!

Back pain is one of the most common sources of pain reported to doctors. About 65 million Americans have reported back pain throughout their lives. 16 million of those people, about 8% of the American population, suffer from chronic back pain.

The good news is that you don’t have to live in constant pain. Chiropractic care and massage therapy are natural options to soothe your pain.

What Is The Spine?

The spine and back are complex structures, so there are many ways that you can injure them.

The spine is divided into four sections:

• Cervical spine: the upper part of the spine, making up the neck

• Thoracic spine:  the middle part of the spine, making up your upper back

• Lumbar spine: the lower part of your spine, making up your lower back 

• Sacrum: vertebrae connecting your spine to your pelvis
• Coccyx: the lowest part of your spine, often referred to as the ‘tailbone’

Your back also consists of several structures that help your back function:

• Vertebrae: circular, hollow bones that protect the spinal cord

• Spinal cord: a bundle of nerves that runs through the vertebrae down the length of your back

• Intervertebral discs: pads that sit between the vertebrae to act as a cushion

• Ligaments: tough, but flexible tissue that keeps the vertebrae stable

• Tendons: cords of tissues that connect bone and muscle

• Muscles: bundles of fibers that support your spine and body, allowing you to move

Who Gets Back Pain?

Anyone can experience back pain, but it’s more common among certain populations.

Those who do not exercise experience more back pain. They don’t have the back and abdominal muscles to support the spine. An unhealthy diet and weight gain can contribute to this.

We spend much of our lives at work, so our job can play a role in our back health. Jobs that require heavy lifting, pushing, or pulling can increase the risk of back injury. Those with desk jobs can experience back pain from poor posture.

As we age, the health of our back decreases, especially in those over the age of 45.

Back pain can also be hereditary and is linked to certain disorders and diseases.

What Kind Of Back Pain Do You Have?

There are three main types of back pain: acute, subacute, and chronic.

Acute back pain occurs quickly, often due to an injury. It is not permanent and often goes away after a few days or weeks.

Subacute back pain lasts longer, usually between four to twelve weeks. This type of pain may occur suddenly, or it may emerge over time.

Chronic back pain may also come on suddenly or may emerge over time. But, chronic pain lasts for more than 12 weeks, often affecting a person for the rest of their lifetime.

Common Causes Of Back Pain

In many cases, massage therapy and chiropractic care can help relieve back pain. But, it’s not for everyone. Consult your physician before trying any new therapy. Here are some of the most common causes of back pain:

1. Pulled Muscles Or Tendons

This injury occurs when we move our back in a way we shouldn’t. It can happen by lifting something incorrectly, twisting into an awkward position, or even laying in the wrong position.

2. Inflammation

Inflammation is swelling caused by injury or disease. It’s a normal response that your body uses to protect itself, but it can cause pain.

3. Arthritis

Arthritis is chronic inflammation. It occurs in the joints throughout your body, including the back.

4. Osteoporosis

Osteoporosis is a disease that leads to weak, brittle bones due to a decrease in bone mass. This most commonly occurs in the wrists and spine. People with this disease are more susceptible to fractures.

5. Herniated Or Ruptured Discs

Intervertebral discs sit between the vertebrae of the spine to act as a cushion. They can become injured and separate from the vertebrate which can be excruciating.

6. Poor Posture & Excess Weight

Your spine has to bear a lot of weight. When you don’t have the correct posture or are overweight, you’re putting a lot of strain and stress on your back. Your muscles have to work harder to keep your back upright which can cause pain.

7. Fibromyalgia

Doctors don’t understand this condition well. But, they know that it can cause pain throughout the body, including the neck.

8. Scoliosis

Scoliosis refers to an abnormal curvature of the spine. It can cause pain and difficulty with movement. It can lead to under or overdeveloped muscles and pain.

9. Pregnancy

Back pain is very common among pregnant women as the extra weight adds pressure to the back and spine.

What Is Chiropractic Care & Can It Help?

Chiropractic care emphasizes the body’s ability to heal itself. Treatment is performed by a licensed health professional. It consists of manual therapy like spinal manipulation.

Chiropractors use their hands to apply a quick, thrusting pressure to specific joints. These manipulations reduce pain and improve function and mobility. 

Chiropractic care is most effective for those with subacute back pain. It can also help with neck pain and flare-ups of chronic pain.

What Is Massage Therapy & Can It Help?

Licensed massage therapists use their hands to manipulate the soft tissues in the body. It can help to manage health conditions by reducing pain and improving mobility.

There are many kinds of massage, ranging from gentle Swedish massage to rougher deep-tissue massage. So, massage therapy can be helpful to nearly anyone with any condition. But, if you have any concerns about your condition, seek advice from your doctor before booking a massage.

Other types of massage include:

• Acupressure (shiatsu)
• Neuromuscular massage therapy
• Myofascial release
• Sports massage

Back Pain? See Everett Spine & Rehab

Nearly everyone will suffer from back pain at some point in their life. The good news is that you can experience relief. Depending on your condition, chiropractic care or massage therapy may be able to help. Consult with your physician before seeking out any new treatment. See us in our Everett office if you have questions about neck or back pain. We’re located at 927 128th St SW Ste B, Everett, WA 98204. 

What can you do to help them keep their backs healthy and pain-free? Protecting their backs is important during this critical time in their life. It can prevent further problems when they get older.

But don’t worry, there are a few things you can do to support your kids as they head back to school.

Limit The Weight Of Their Backpack

Your child’s backpack is likely the most important factor in their back health. Many kids don’t wear their backpack correctly. Or, they load it up so that it’s super heavy.

Make sure to limit the backpack’s weight to only 5-10% of your child’s total body weight. Any heavier than that, and your child will begin to hunch forward to compensate.

If they are young, check their backpack weekly to remove any unneeded items. That will help keep the weight down.

Choose a backpack with large straps and lots of padding. This will provide extra comfort and will distribute the weight more evenly. If you can, try to get a backpack with a chest or waist strap for more support.

Recheck the straps every few weeks to make sure they have not slipped or changed.

Make Sure They Use Their Backpack Properly

The weight of the backpack isn’t the only thing that’s important. They also need to wear the backpack correctly.

A backpack should never hang lower than 4in (10.16cm) below their waistline. A backpack that hangs lower increases stress on the shoulders. This may cause your child to lean forward. It also shouldn’t be any wider than the width of their torso.

Many kids opt to wear their backpack by a single strap rather than using both. Discourage them from doing this as it can cause strain on the neck, shoulders, and low back.

They also need to practice proper posture when wearing a backpack. When they’re standing, their back should be straight with their shoulders squared. Their chest should be out, their chins up, and their stomach in.

Keep Them Moving

Keeping your kids active and strong will help to offset any pain caused by backpacks or sitting. Having them stay active for 30-60 minutes a day will keep them strong and fit so they won’t experience as much back pain.

Have Them Practice Proper Posture

One of the most important things when considering your child’s spine health is their posture. Kids get bored sitting at a desk all day. As a result, they start to slouch or hunch over their desk. As tempting as this may be, you should remind them to practice proper posture.

Sitting correctly reduces the wear and tear on your joints, ligaments, and muscles. It also reduces strain on your body when you’re moving, and it improves your spine health.

Encourage your kids to sit with their feet flat on the floor. Have them avoid crossing their ankles or their knees. They should also keep their ankles in front of their knees, rather than tucked under their desk.

When possible, they should keep their knees and forearms parallel to the floor. Their arms should sit to their sides with their elbows forming the shape of an “L”.

Encourage them to sit up straight with their shoulders relaxed to reduce strain on the neck. Their back should rest against the back of the chair.

Limit Screen Time

Kids today have more access to technology than ever. Leaning over a computer or smartphone all day can lead to strain on the neck and back. Rather than hunching over, encourage them to bring their phone up to eye height. When they’re at home with their laptop, make sure that their desk is set to the correct height. Their laptop should sit at eye level.

Also, try to limit their screen time. Sitting in front of a screen for too long can cause strain on the body. Ideally, they should get up to move and stretch at least 10 minutes for every hour of sitting.

Conclusion

Protecting your child’s spine while they’re young and growing is important. A healthy spine at a young age sets them up for a healthy spine throughout their lives with less problems.

To protect their spine health, make sure to get them a proper backpack. Make sure they don’t overpack! Ensure they stay active and limit screen time. Also encourage them to practice proper posture both in school and at home.