Weight gain will hurt your back. Weight gain during the holidays will lead to back pain in the coming year. Those extra pounds are not easily shed either: 60% of those surveyed need up to 10 months to lose vacation weight. Almost 13% of people surveyed said they simply give up losing weight after February. A study published in the New England Journal of Medicine agrees: Most people can’t shed their Christmas weight until next fall, just in time for Halloween candy.

If you are overweight, your spine may be overworked trying to support that extra weight. The extra weight gain means your back is more likely to be injured, which would make it nearly impossible to get enough exercise to lose weight. This could later turn into chronic back pain. Doctors know that being overweight can lead to compression fractures, degenerative disc disease, and spondylolisthesis.

Spinal arthritis

A medical term used to describe spinal arthritis is spondylosis. Spondylosis is a common condition that is estimated to account for 2% of all hospital admissions. Spondylosis is a common degenerative condition associated with aging and can affect the cervical (neck), thoracic (chest area), and lumbar (lower back) spine.

The type of spondylosis that affects the facet joints of the spine is called osteoarthritis. Spinal osteoarthritis worsens with age and can cause loss of structure and use of the spine.

With recent advances in MRI technology, your doctor can use an MRI to detect spondylosis. The MRI will reveal the disc space between the vertebrae. If the space narrows, you have spondylosis.

The medical term for cervical arthritis is cervical spondylosis. Progressive neck pain is a common symptom of spondylosis. With cervical spondylosis, the spinal canal can narrow and cause compression of the spinal cord and nerves in the arms.

If cervical spondylosis is severe, bed rest with neck traction may be necessary. If you have cervical spondylosis, swelling of the neck or upper back, and are in a lot of pain, a cervical epidural block may be beneficial for pain relief.

If there is inflammation, anti-inflammatory drugs can be used for treatment. Massage can help relieve pain.

Use proper body mechanics to avoid back pain

If I told you how to avoid back pain in the first place, would you be interested?

Exercise. The best cure for muscle-oriented back pain is to do gentle aerobics to strengthen your back muscles.

Swimming is a good option. Talk to your doctor about the best activities for you.

Build muscle strength and flexibility. Exercises for your back muscles will not only strengthen your back, but will also remind your back muscles how to relax. Flexibility in the hips and upper legs aligns the pelvic bones to improve how the back feels.

Lose weight. This is the leading cause of back pain (second only to weak muscles). The more you weigh, the more stress is placed on your back muscles.

Use good posture

Smart support. Maintain a neutral pelvic position. If you must stand for long periods of time, place your feet on a low stool to take some of the load off your lower back.

Sit down smart. Choose a seat with a good lower back support, armrests, and a swivel base. Consider placing a pillow or rolled towel on your lower back to maintain your normal curve. Keep your knees and hips level.

Lift properly by moving up and down. Bend only your knees, not your back. Hold whatever you are lifting as close to your body as possible.

Sleep well. People with back pain have commonly been told to use a firm mattress, but recent studies indicate that a medium firm mattress may be better. Use pillows for support, but don’t use a pillow that forces your neck up at a severe angle.