Top Five Tips for a Healthy & Happy Spine
Top Five Tips for a Healthy & Happy Spine
According to the American Chiropractic Association, almost 90 percent of people experience back pain at some point in their life. While family history and genetics also play a significant role, you can take steps to reduce back problems. Specific lifestyle changes can help improve your spine's health, reduce or prevent back pain, and enable you to do more of the things you love.
How To Keep Your Spine Healthy?
1. Practice the Right Posture
Maintaining a correct posture during the day is an excellent start to developing positive spinal health habits. If you sit at a desk most of the day, try sitting with your shoulders back and relaxing with both feet on the floor. Or if you are in a situation where you are to stand frequently, make sure your posture is straight and tall with shoulders pulled back and your abdomen inward.
2. Go Out for A Daily Walk
Regular walking offers a variety of benefits. Walking nourishes the spine, strengthens your core, and keeps your body upright. It also increases flexibility and solidifies bone structure. Make sure to see your doctor or chiropractor before starting your walking regimen. A professional will tell you how long you should walk. You can also walk in a pool or the ocean to minimize the pressure on your spine.
3. Perform Exercises for Your Spine
Stretching and exercising for 10 to 30 minutes a day is excellent for your spine and body. Push-ups are great for your cervical spine (neck). Neck stretches, bending, and range of motion exercises can significantly improve your spine's strength and flexibility.
4. Eat Properly & Maintain A Healthy Weight
Proper nutrition plays a vital role in maintaining the health of your spine. Eating calcium-rich foods that contain essential nutrients and vitamins can prevent spinal disorders such as osteoporosis, osteoarthritis and disk slip. Moreover, maintaining a healthy weight relieves pressure on the spine. A healthy weight, in combination with exercise, can reduce the risk of a back injury.
5. Practice Good Ergonomics While Sitting & Limit the Total Sitting Time
The intervertebral discs in your lower back are more strained while sitting than standing, so prolonged sitting can cause or worsen a painful back condition. Additionally, when you sit at a desk or look at a computer screen, your natural tendency is to slouch and lean forward, which increases the pressure on your lumbar discs. Practicing a good sitting posture and choosing the right office chair plays an essential role in supporting your back's natural curves.
It is also necessary to do whatever to avoid prolonged sitting. Get up to stretch and walk around at least once an hour. Try working at a standing table intermittently during the day, or get up and pace when on the phone. Movement is necessary to keep the spine's health checked, and movement nourishes the spine with healthy nutrients.
The Takeaway
These all are easy ways to help support your spine and overall back health. Even if you are in severe pain and undergoing extensive medical treatment, try to remember the simple things you can do for your back - even small changes can help the healing process over time.
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