Expert Spine Care Tips from a Leading Spine Specialist

Back pain is a common issue affecting up to 80% of Americans at some point in their lives. Its causes are often complex, involving multiple overlapping factors that may not always be visible on scans. Interestingly, healthy individuals can have spinal abnormalities on imaging that do not require treatment, while others with significant pain may have minimal findings. Dr. Patricia Zheng, a renowned spine specialist at UCSF, oversees the Non-Operative Spine Program, which prioritizes first-line care and minimal invasiveness for individuals over 16 years old suffering from spinal pain. The program helps determine the necessity of surgical consultation and explores the most conservative management options.

Preventing back pain, especially in occupational settings, can be achieved through simple yet effective habits. For instance, taking regular breaks from prolonged sitting to stand and stretch relieves pressure on spinal disks. Proper ergonomic setup, including adjusting your workspace for optimal posture, is also essential. While sit-stand desks are popular, there is limited rigorous evidence proving their effectiveness, and individualized strategies like frequent movement, stretching, and physical activity remain crucial.

Exercise is a vital component in managing and preventing back pain. Maintaining an active lifestyle, such as participating in Pilates, light lifting, or aerobics, helps strengthen muscles and enhance flexibility. However, overexertion or aggressive exercise during episodes of intense pain can worsen symptoms. Evidence from studies suggests that listening to one’s body and decreasing activity during flare-ups leads to better recovery.

For injuries, a gradual reintroduction of movement through physical therapy is recommended. Combining professional guidance with techniques like massage, acupuncture, or chiropractic care can facilitate recovery. Diet also plays a role; some patients benefit from anti-inflammatory diets that reduce certain foods like red meats, sweets, and alcohol, potentially alleviating chronic pain.

Additional factors influencing back pain include lifestyle habits and mental health. Smoking, obesity, sleep disturbances, alcohol consumption, and depression are significant risk factors. Addressing depression and sleep issues can mitigate pain perception, and mental health support may be beneficial.

When considering surgery, non-operative treatments such as physical therapy, lifestyle adjustments, steroid injections, or newer procedures like nerve ablation are typically attempted first. Surgery is usually reserved for cases involving nerve injury or spinal instability.

Overall, adopting a holistic, individualized approach that combines physical activity, proper ergonomics, healthy diet, mental wellness, and conservative treatments is essential in effectively managing back pain.

source: https://medicalxpress.com/news/2025-06-im-spine-doctor.html