Orthopedics and Traumatology Specialist Prof. Dr. Çağatay Öztürk offered recommendations on what to pay attention to in daily life to maintain spinal health.

Everyone has experienced back pain at least once in their life. The cause of back pain may be tension due to strain on the muscles and connective tissue, or a disruption in the chain formed by these structures, which can lead to a decline in quality of life. For back pain and spinal health, attention must be paid to many things in daily life, from the clothes worn to the choice of bed and pillow, the type of exercise selected, and even high-heeled shoes.

Orthopedic and Traumatology Specialist Prof. Dr. Çağatay Öztürk stated that the first step in protecting spinal health is to avoid clothing and accessories that place excessive strain on the spine, and offered recommendations on what to pay attention to in daily life.

Things to pay attention to in daily life for your spinal health

– High-heeled shoes disrupt foot anatomy, leading to serious problems in the body.

– Wearing high heels causes the body’s center of gravity to shift forward. This disrupts the alignment of the hips and spine.

– Be careful with tight bras and cross-back sports bras. Similarly, clothing tied around the neck also puts shoulder, back, and neck health at risk.

– If you work sitting down, wear shoes that allow your feet to rest firmly on the floor.

– Even your wallet can weigh down your spine and throw it off balance. Avoid heavy wallets like cannonballs.

– Heavy necklaces should not be worn around the neck for long periods of time.

– Pencil skirts make it difficult to walk steadily because they bring the knees together. Restricted movement can cause problems with the discs.

– Corsets worn to appear slimmer or to shape the body can put pressure on the spine and endanger your discs if they are too tight and inflexible.

Women are at greater risk.

Spinal problems are more common in women than in men. This is due to genetic and hormonal factors. While osteoporosis is often seen as a problem specific to women, it is known that osteoporotic vertebral fractures are more common in women than in men. Women’s regular nutrition and swimming can greatly reduce this problem.

Everyone has experienced back pain at least once in their life. The cause of back pain may be tension due to strain on the muscles and connective tissue, or a disruption in the chain formed by these structures, which can lead to a decline in quality of life. For back pain and spinal health, attention must be paid to many things in daily life, from the clothes worn to the choice of bed and pillow, the type of exercise selected, and even high-heeled shoes.

Liv Hospital Orthopedics and Traumatology Specialist Prof. Dr. Çağatay Öztürk stated that the first step in protecting spinal health is to avoid clothing and accessories that place excessive strain on the spine, and offered recommendations on what to pay attention to in daily life.

• High-heeled shoes disrupt foot anatomy and cause serious problems in the body.

• Wearing high heels causes the body’s center of gravity to shift forward. This disrupts the alignment of the hips and spine.

• Be careful with tight bras and cross-back sports bras. Similarly, clothing tied around the neck also puts shoulder, back, and neck health at risk.

• If you work sitting down, wear shoes that allow your feet to rest firmly on the floor.

• Even your wallet can put strain on your spine and throw it off balance. Avoid heavy wallets like cannonballs.

• Heavy necklaces should not be worn around the neck for long periods of time.

• Pencil skirts make it difficult to walk steadily because they bring the knees together. Restricted movement can cause problems with the discs.

• Corsets worn to appear slimmer or to shape the body can put pressure on the spine and endanger your discs if they are too tight and inflexible.

Seasonal changes can have adverse effects on humans due to increased electrical charge in the air. Orthopedics and Traumatology Specialist Prof. Dr. Çağatay Öztürk points out that neck, back, and small joint pain are common during seasonal transitions and warns that if necessary precautions are not taken, the pain may increase and lead to more serious problems.

In our society, 8 out of every 10 people experience back pain at some point in their lives. These pains increase significantly during seasonal transitions. Factors such as temperature, humidity, wind, air pressure, and electrical charges can cause sudden changes during seasonal transitions. These changes can disrupt the human body’s balance, leading to metabolic and psychological complaints.

These complaints can vary from person to person. While some people experience mild pain during this period, others may need to rest in bed due to severe pain. Orthopedics and Traumatology Specialist Prof. Dr. Çağatay Öztürk says that the onset of cold weather particularly increases joint pain and emphasizes that this pain is often overlooked. Öztürk says that back and neck pain can lead to serious problems and lists the following points to pay attention to during this season:

• Apply ice to the painful areas.
• If you have a chronic pain condition, take your medication regularly.
• Don’t take painkillers to relieve pain; don’t take them for every ache.
• Dress appropriately for the weather. Avoid staying in cold and windy areas.
• Do small muscle-building exercises.
  

Öztürk posits that the progression of pain can be prevented with simple treatment methods. “At this juncture, the imperative lies in the implementation of precautionary measures. In cases where bed rest, pharmacotherapy, and physical therapy prove ineffective, surgical intervention becomes a viable option. It is imperative to consult with the appropriate department to ensure the attainment of definitive results and the implementation of the most suitable treatment. Patients with back and neck pain complaints often lack awareness regarding the appropriate department to visit. For this purpose, the most appropriate department is Orthopedics.”

With the approach of summer, the season for dieting and exercise has also begun. In recent times, in addition to workouts at the gym, home workouts have also started to increase.

Exercising at home using videos and information found online may not be the right choice for everyone. Prof. Dr. Çağatay Öztürk, who states that exercise is an activity that affects not only a person’s physical structure but also their psychology, emphasized that exercising without proper knowledge can damage the spine.

PROHIBITED MOVES

Prof. Dr. Çağatay Öztürk emphasized that movements performed without expert guidance by non-professional athletes and those new to sports can cause serious damage to the spine, and issued warnings about exercising at home. Stating that the spine is an organ that should not rotate and therefore requires great care when exercising, Öztürk said, “”An unconscious movement can have negative consequences for your spine and cause permanent damage. For our patients suffering from chronic back pain and back pain, there are certain positions that we classify as ‘prohibited movements’. In particular, movements that increase intra-abdominal pressure and lifting heavy objects from the ground seriously affect the spine. Performing these movements requires well-developed back and spine muscles,”” he said.

BE CAREFUL WITH AT-HOME PILATES!

Öztürk, who says that Pilates is one of the most popular sports among women, states, “”Pilates is a healthy sport for stretching the body and strengthening the spine. However, we strongly recommend that Pilates be practiced with an expert. This is because maintaining the neutral axis of the spine during movements is of great importance. Performing the movements incorrectly can strain the back, overload it, and consequently cause permanent discomfort. The risk of injury is particularly high in mat Pilates. If your body is not properly conditioned, some of the movements you perform can cause lifelong injuries.””

THE MATERIALS USED ARE IMPORTANT

Prof. Dr. Çağatay Öztürk, who also draws attention to the equipment used for spinal health when doing Pilates at home, said the following about the equipment:

Beginners and those who have taken a long break from exercise should start with very low intensity, frequency, and duration of exercise, gradually increasing these over time. When transitioning to a different exercise, caution should be exercised until accustomed to the new activity. At the beginner level or when returning to exercise after a break, it is very important to support the lower back during lower back and spine strengthening exercises. Care should be taken in the selection of equipment used for these types of exercises. Those with lordosis or scoliosis should be more careful when exercising. In such cases, the thickness of the mat used should be higher. If there are no issues, a thinner mat can be chosen for more efficient results. The area where exercises are performed should be quiet and free from noise to prevent potential injuries during exercise.

Today’s lifestyle and the working conditions brought about by industrialization are leading people towards a more sedentary lifestyle.

Sedentary lifestyles are linked to an increase in both cardiovascular and musculoskeletal diseases, which is proportional to the increase in life expectancy. In this context, exercise is becoming increasingly popular as a factor that positively affects human health, both among healthcare professionals and in a society where health awareness is growing daily. However, it is important to remember that certain activities may be harmful to some individuals. Prof. Dr. Çağatay Öztürk explains which sports certain people should avoid.

Medical examination is required before sports

The growing interest in sports has led to an increase in sports-related injuries. People of all ages who plan to exercise regularly should have their heart and lung systems checked at least once. Excessive exertion during sports can render the system, which functions normally in daily life, inadequate during sports. After this general check-up, the type of sport to be chosen is determined based on a detailed musculoskeletal examination of the patient, the purpose of the sport, and its degree of applicability.

People with back or neck problems should not lift heavy weights.

Individuals with serious back and neck problems should avoid sports that involve weight training. Sports that place excessive strain on the discs between the vertebrae are detrimental to spinal health. The best example of this is sports that involve weight training. These sports are becoming increasingly popular, especially among the younger population. Unconscious or excessive weight-bearing sports can lead to serious injuries. Since these types of sports involve excessive strain on the back and lumbar muscles, they should be combined with protective sports or exercises for the back and lumbar muscles. Otherwise, chronic back and neck pain is likely to occur at a very early age. The most effective sports recommended for spinal health are swimming and Pilates. These types of sports, which eliminate the effects of gravity and work all the back and abdominal muscles while improving fitness, should be prioritized.

If you have hip, knee, or ankle problems, avoid football, volleyball, and basketball.

Individuals with pre-existing problems in weight-bearing joints such as the hip, knee, and ankle will experience an increase in their existing problems when participating in contact sports such as football, basketball, and volleyball. If there are existing problems in weight-bearing joints, sports that strain these joints will cause the problem to worsen.

If you have a problem with your knee joint, running will increase the pain.

Persistent participation in sports involving running by someone with a meniscus problem in the knee joint will increase pain complaints. When designing exercise programs for such individuals, they should be directed toward activities that involve less use of the knee joint. This guidance should be provided by knowledgeable trainers and orthopedic specialists with expertise in athlete health. Which joint will be worked more than normal by which sport should be assessed in advance, and a personalized exercise program should be created for the patient.

If you have back pain, swim instead of going to the gym, do Pilates

Patients with back problems should focus on swimming and Pilates rather than sports like fitness.

If you have shoulder problems, don’t insist on swimming.

Patients with serious shoulder problems should not be encouraged to swim. The chosen sport must be feasible and must not strain the patient’s musculoskeletal system; it must be part of a plan. Regular exercise must be accompanied by regular and controlled nutrition. Otherwise, exercise intended to improve health may fix some things while damaging other systems.