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How To Live 2021 Back Pain-Free

Back pain can happen at any age, and if left untreated, can get worse over time. Make 2021 the year you kick that chronic pain to the curb and take control of your life. When it comes to new year’s resolutions, it’s important to know that small, attainable goals are the best way to create positive long-term change. 

What You Eat Affects How You Feel

Your diet has a profound effect on bone health as well as the development of chronic conditions. A diet that lacks essential nutrients can lead to poorer bone health, which is the precursor to osteoporosis. Contrary to popular belief, research shows that dairy consumption has little to no benefit for bone health. A large study of 96,000 men and women found that increased milk consumption during teenage years does not reduce the risk of hip fractures in older adults, and rather increases the risk of fracture for men.

Did you know that 95% of the serotonin in your body is made in the gut? The microbiome in your digestive system directly influences many mechanisms in the body. It plays a huge role in pain perception and nervous system function, which can affect not only spine health but overall health. Dr. Melamed has long recommended a Mediterranean diet for health, regardless of the patient’s medical background and diagnosis. Incorporating fruits, vegetables, fish, legumes, and whole grains into your diet reduces inflammation and improves gut health and mood. Studies show that this lifestyle is strongly associated with good bone health and fewer injuries and conditions. 

Exercise Is Good For Spine Health — But It Shouldn’t Hurt 

If your back hurts during or after exercising, this could be due to many factors. Don’t exercise through the pain, as this can cause more damage, and see a spine specialist when this happens. However, just because one type of movement doesn’t feel good to you, that doesn’t mean there aren’t other exercises that you can try. 

Physical activity is essential for maintaining spine health as you age. Studies show that exercising is the best way to improve the body’s musculoskeletal health by preserving bone mass and preventing the death of bone cells as you age. The anti-aging mechanism that comes from physical activity is most effective when done consistently throughout the lifetime, but it’s never too late to start! 

Exercise can help reduce back pain and prevent degenerative bone loss. Dr. Melamed recommends a combination of cardio, strength training, and stretching. These three forms of movement are the foundation of a well-rounded exercise routine. You don’t have to do all three each time you exercise, but it is recommended that you stretch before and after each workout. Bodyweight exercises like pilates are incredibly effective at building lean muscle, which is essential for supporting the spine and joints.

This Is Your Year

Dr. Melamed is a well-known advocate for holistic and integrated medicine, the idea that we need to address all aspects of our health for our bodies to maintain optimal condition. If you’re experiencing back pain, schedule a consultation with The Spine Pro. We consider every factor and create an individualized treatment plan for you, focusing on noninvasive interventions before considering other treatments. Schedule an appointment online today!