Vim & Vigor - Summer 2019 - CH - 48

HEALTH BY THE NUMBERS BY ALLISON THOMAS

THE SPINE

30 MINUTES A DAY

This much low-impact
exercise-like swimming,
riding a stationary bike or
brisk walking-can help
keep your spine strong.

24

288K

Your spine is made up
of two dozen vertebrae,
or bones.

This many people in the
U.S. are living with a
spinal cord injury.

80%

Most adults will
experience low
back pain in
their lives.

20 TO 50 YEARS OLD

Men in this age range are at
greater risk of a herniated disk.

264 MILLION

Back pain accounts for at least this many lost workdays each
year-that's more than two days for every full-time worker
in the United States.

Sources: American Academy of Orthopaedic Surgeons, National Institute of Neurological Disorders and Stroke, National Spinal Cord Injury Statistical Center, United States Bone and Joint Initiative

Back to Diet and Exercise

48

SU M M ER 2019

as 10-15 minutes per day for four to five
days per week, is key to general cardiovascular health, but can also improve
generalized aches and pains by producing
endorphins that can elevate mood and
decrease pain. This has been called a 'runner's high,' as athletes who walk or run are
most likely to experience this effect.
"The opposite approach, of a sedentary
life and minimal exercise, can put a person
at an increased risk for injury, especially if
they work in a heavy-duty industrial job,"
Khanna says. "Learning and observing
good body mechanics is key to longevity when it comes to the spine. I always
emphasize that sitting is the new smoking and encourage my patients to get up
and move."

Quality Care
for Your Spine
For more information
about innovations in spine
care at the hospitals of
Community Healthcare
System-
Community Hospital,
St. Catherine Hospital and
St. Mary Medical Center-
visit COMHS.org/
services/orthopedics/
spine-surgery.

ILLUSTRATIONS BY GETTY IMAGES

A holistic approach is the key to a
healthy spine, says orthopedic spine
surgeon Nitin Khanna, MD, on staff at
Community Hospital in Munster and
St. Catherine Hospital in East Chicago.
"Diet and exercise are key components
of this approach," he says. "Eating small
meals throughout the day avoids blood
sugar fluctuations that can be associated
with overeating. Keeping your weight
under control decreases the load on the
spinal segments. Exercise in the form of
stretching and core strengthening also
helps 'share the load' when it comes to
the spine. Active therapeutic exercises
help to distribute nutrients into the disc
space, joints and soft tissues in the back.
Aerobic exercise, which can be as little

WEBSITE



https://www.comhs.org/services/orthopedics/spine-surgery

Vim & Vigor - Summer 2019 - CH

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