5 Ways to Prevent Arthritis in Your Back

Back pain is one of the most frequent reasons for seeing a doctor. It’s also one of the leading causes of workplace disability. Thousands of veterans and other adults receive disability payments because of arthritis. 

At Peninsula Orthopedic Associates, our board-certified orthopedic surgeons and team treat many patients with back pain and arthritis. Part of our focus is helping patients prevent degenerative musculoskeletal conditions such as osteoarthritis. Lifestyle habits play a role in this disease. 

Back arthritis explained 

If you or a loved one has osteoarthritis, you’re likely familiar with achy knees, hips, or wrists. You may not think about your spinal joints, known as facet joints. 

Facet joints connect each bone (vertebra) in your spine. These joints enable you to move, bend, and twist your back. Just like all of your other joints, your facet joints are lined with protective cartilage, and they’re just as susceptible to wear-and-tear as the other joints in your body. 

Think of the force exerted on your spine, especially the lumbar region, when you lift heavy objects and pound your feet on the pavement every day. Your spine helps absorb that force. It’s not surprising that back pain is a leading cause of workplace disability. 

How to prevent arthritis that affects your back

Here are five ways to prevent arthritis in your back. 

Lose excess weight 

More than 40% of American adults are obese, and over 70% are overweight, including those with obesity. 

Excess weight in your torso increases stress on your spine and puts pressure on the cartilage that protects your facet joints. And an overabundance of fat cells increases inflammation in your body, which, over time, hastens cartilage deterioration.  

Losing weight helps lower inflammation that causes pain and lowers stress on your back. 

Control your blood sugar and eat healthily

Almost 50% of people with diabetes also suffer from arthritis. High blood sugar is linked to cartilage deterioration, making it more brittle and leading to premature breakdown. 

Diabetes is also linked to inflammation, which increases pain. Losing weight and eating a healthy diet are two major factors that help to keep your blood sugar under control. 

Exercise regularly 

Do you get regular exercise? The Centers for Disease Control and Prevention recommends a minimum of 150 minutes of moderate exercise each week, plus resistance training twice per week. 

Exercise lubricates your joints, bringing oxygen and nutrients that keep them healthy. Exercise also strengthens muscles and soft tissues that help support your spine. 

If you’re a senior with aches and pains, low-impact exercise such as walking, swimming, tai chi, and biking helps reduce pain and inflammation. Always warm up and cool down when you exercise.  

Don’t smoke or use tobacco products 

Smoking and regular tobacco use constrict blood flow, increase inflammation, and produce oxidative stress. Invest in a smoking cessation program if you can’t stop by yourself. 

Use proper safety procedures at work and play 

Back injuries can lead to arthritis and significant disability. A back injury can damage the facet joints, muscles, and nerves in your back, leading to months of healing. Traumatic injury to a joint can cause premature arthritis. 

Motor vehicle accidents are a leading cause of back injuries. Always use your seat belt and drive defensively. Likewise, if you play a sport or work in an environment with potential hazards, use the proper safety equipment. 

Call us at Peninsula Orthopedic Associates or request an appointment through our online portal today if you suffer from back pain or another musculoskeletal condition. We have offices in Daly City, Menlo Park, and Los Gatos, California.