Any back surgery, even a smaller one, is a major procedure that can have significant impacts on a person’s life, both physically and emotionally. While it can sometimes be necessary to address serious spinal issues, it’s obviously preferable to avoid additional surgery if possible. Fortunately, there are steps you can take to minimize the risk of needing another back surgery in the future. By adopting healthy habits and making lifestyle changes, you can support your spine and reduce the likelihood of experiencing further problems. Here are five practical steps you can take to help you avoid another back surgery:
- Maintain a Healthy Weight: Carrying excess weight puts added strain on your spine, increasing the risk of back problems and the need for surgery. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce this strain and support the natural alignment of your spine. Focus on consuming a variety of nutrient-rich foods, such as fruits, vegetables, lean proteins, and whole grains, while limiting processed foods and sugary snacks. Incorporate exercises that strengthen the muscles surrounding your spine, such as yoga, Pilates, and core-strengthening exercises, to provide additional support and stability.
- Practice Good Posture: Poor posture can contribute to back pain and spinal issues over time. Make a conscious effort to maintain good posture throughout the day, whether you’re sitting, standing, or walking. Sit up straight with your shoulders back and your feet flat on the floor when sitting at a desk or driving. When standing, distribute your weight evenly between your feet and avoid slouching or leaning to one side. Incorporating ergonomic furniture and supportive devices, such as lumbar cushions or standing desks, can also help promote better posture and reduce strain on your spine.
- Stay Active: Regular physical activity is crucial for spinal health and preventing back problems. Aim to incorporate both cardiovascular exercise and strength training into your routine to improve flexibility, muscle strength, and overall mobility. Low-impact activities like walking, swimming, and cycling are gentle on the spine while still providing valuable health benefits. Activities that put excessive strain on your back, such as heavy lifting or high-impact sports, should be avoided or at least limited. Remember to warm up before exercising and to stretch regularly to keep your muscles flexible and prevent stiffness. Read more about back exercises here.
- Use Proper Body Mechanics: Improper lifting techniques can lead to back injuries and herniated discs, increasing the likelihood of requiring surgery again. Whether you’re lifting heavy objects at work or moving furniture at home, always use proper lifting techniques to protect your spine. Bend at the knees and hips more than the waist, keeping your back straight as you lift. Hold the object close to your body and use your leg muscles to power the lift, rather than relying solely on your back. If an object is too heavy or awkward to lift safely on your own, don’t hesitate to ask for assistance or use lifting aids to reduce the risk of injury.
- Practice Good Sleep Habits: Your spine recovers from normal daily wear and tear at night while you are sleeping. In fact, you are tallest when you first get up in the morning and you shrink a little as you are up during the day. Sleeping on a flat, supportive mattress is probably best for your spine. Read more about good sleeping habits here and here.
While back surgery may sometimes be unavoidable, taking proactive steps to care for your spine can reduce the likelihood of needing another surgery in the future. Overall, as many as 25% of patients having one back surgery will have surgery again. By maintaining a healthy weight, practicing good posture, staying active and mobile, using proper lifting techniques, and good sleep hygiene, you can support your spinal health and enjoy a better quality of life.