Dallas Neurosurgical & Spine doctors Jeremy Denning, MD, and Krishna Satyan, MD, are gearing up for World Spine Day, by providing tips for better back health. World Spine Day, which is observed annually on Oct. 16, aims to raise awareness of spine pain and related conditions.

Back pain is widely reported as the leading global cause of disability and one of the world’s most common medical conditions. Lower back pain alone affects more than 619 million people worldwide, according to the World Health Organization.

“These are staggering statistics and something that we want to help change,” says Dr. Denning. “There are a lot of things that you can do at home to reduce pain and improve back health – small changes that can make a big difference.”

Dr. Denning and Dr. Satyan are both fellowship-trained and board-certified neurosurgeons in Plano. They agree that one of the most common causes of back pain is also one that can often be addressed at home without medical intervention: poor body mechanics. Body mechanics is the coordinated use of muscles, bones and the nervous system to maintain posture, balance and efficient movement. Improper body mechanics can lead to back pain, stress, stiffness and even chronic conditions such as degenerative arthritis.

“Maintaining proper body mechanics is key to maintaining good back health, and body mechanics covers a wide variety of things,” notes Dr. Satyan. “For example: your sleep position. If you sleep on your stomach, you can cause your neck to twist, straining your neck and musculature. In addition, it can lead to increased strain on your lower back. Instead, try sleeping on your back or your side to keep your spine more aligned.”

Another potential body mechanics issue is related to the prolonged use of cell phones, tablets or other handheld electronic devices. This issue affects people of all ages and is becoming more and more prevalent amongst younger generations, says Dr. Satyan.

“When we hunch over our electronic 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, chronic pain and even permanent changes in posture,” says Dr. Satyan. “Sit or stand up straight and take regular breaks to stretch and move around.”

Instead of using handheld electronic devices, whenever possible, Dr. Satyan recommends using a computer. To be most effective, he suggests one that sits on a flat surface with an eye-level screen.

“If you have the option, try using an eye-level computer screen, whenever possible. When you’re looking straight at the screen instead of down, there’s less pressure on your back and neck.”

When viewing a computer screen, Dr. Denning recommends changing positions every so often. This will also help improve back health.

“If you’re sitting at a computer for long periods of time, you need to be able to change positions every so often to help prevent back pain and stiffness,” says Dr. Denning. “Consider using a Swiss exercise ball, instead of a chair, or try a stand-up desk. If those aren’t an option for you, then just stand a little more, whenever you can. Once an hour, every hour-and-a-half or so, stand up, stretch and walk around for a minute or two. If you need an excuse for walking around, use that time to get a glass of water. This also helps you to stay hydrated, and proper hydration is one of the most important things you can do for your health.”

Dr. Denning explains that while staying hydrated helps with back health and overall health, different people need different amounts of water. When determining how much water to drink, a wide variety of variables need to be carefully considered, such as personal activity levels, weight, existing medical conditions and salt intake.

“Staying hydrated helps keep the muscles, organs, joints and even the discs in your back healthier,” says Dr. Denning. “But different people need different amounts of water to be properly hydrated. You don’t want too much or too little – you need just the right amount, and the right amount is different for everyone. If you aren’t sure how much you need, talk with your doctor or nutritionist.”

Both doctors agree that dedicating regular time to stretching and exercise can also help ensure better back health.

“Exercise strengthens bones and muscles and helps increase blood flow and oxygen throughout your body, including your back. Both core strengthening and cardiovascular exercise are important for maintaining good back health. Focus on the extensor muscles, which are the muscles that hold the body upright,” notes Dr. Satyan. “Start out small, so you don’t overdo it, and consider asking a friend to join you. It can be more fun and help keep you motivated.”

For people who aren’t sure where to start, Dr. Denning recommends neck rolls and shoulder rolls.

“They’re easy to do and can be done virtually anywhere,” he says. “You can also try side planks or face-down planks. I try to do these in my office in between patients, a few times a day. It doesn’t have to take up a lot of your time or be overly involved. Just a little more movement here and there can go a long way toward improving your back health, both short- and long-term.”

About the doctors:

Both doctors are board certified by The American Board of Neurological Surgery. Dr. Denning is a neurosurgeon with Dallas Neurosurgical & Spine and chief of the neurosurgery department at Baylor Scott & White Medical Center – Plano. Dr. Satyan is a neurosurgeon with Dallas Neurosurgical & Spine and the director of skull base surgery at Baylor Scott & White Medical Center – Plano.