Your spine is the core of your body. It helps support your whole body weight, allows you to bend, stretch and move freely. It’s designed to protect your spinal cord, which contains various nerves connecting your brain and other parts of your body. Learn how you keep a healthy spine with these methods.
# Check Your PostureSlouching is one of the most common causes of back pain. This is due to the bad sitting posture that goes unnoticed for a long time because people usually focus too much on their work to notice their sitting posture.
If you’ve ever seen a photo of a spine, you’ll notice that it has natural curvature. It is also critical that your sitting position supports these curves. When your posture goes against the natural curve of your spine, you risk damaging the delicate nerves on your spine.
Stretch and walk whenever you can; even if it’s only for a few minutes, you can have a healthy spine. Check that your desk and office chair are properly aligned to support your spine ergonomically.
In addition, massage therapy is also proven to be beneficial, as it can effectively treat back pains and injuries. Not only that, it helps with blood circulation in your spinal cords, alleviates sore muscles on your spine, and increases the endorphin levels which permeate your spine.
# Exercise More and Maintain a Healthy WeightA regular stroll has a number of advantages. Walking strengthens your core, nourishes your spine, and maintains your body upright. It also increases flexibility and strengthens the bone structure.
A proper diet is essential for keeping a healthy spine. Eating calcium-rich meals that also include vital minerals and vitamins can help avoid spinal diseases such as osteoarthritis and osteoporosis. Because your spine bears the weight of your entire body, the more weight you have, the more strain it must bear.
# Limit Your Total Sitting TimeBecause the discs in your lower spine are loaded more when you sit than when you stand, sitting for a long time can cause or worsen a painful back problem. Furthermore, when sitting at a desk or staring at a computer screen, our natural tendency is to slouch and lean forward, putting additional strain on our lumbar discs.
Ideally, you should get up and walk around the office or at least stand up and stretch once every 30 minutes to have a healthy spine. This will help with blood circulation and avoid putting pressure on your spine.
# Water TrainingBesides walking and running, swimming is also great for training your healthy spine and treating back pain. Water therapy programs relieve strain on your bones and reduce the danger of spinal injury when in the water.
This is due to the buoyancy of the water, which aids in support of your spinal column. When you work out in a pool, the viscosity of the water generates frictional resistance, which reduces stress on your spine. Warm water, which is often used in therapeutic programs, also helps to relax the muscles. Low-impact aerobics is a popular aquatic therapy exercise.
# Shoe SupportYou may not know this, but the type of shoe you wear can actively affect your lower back and healthy spine. Good quality shoes will give you a supportive base that aids your body and spine remain in alignment. For instance, make sure that the region of the shoe that hugs the back of your heel is snug but not too tight. A great fitting pair of shoes prevent your feet from moving around inside, leading to ankle injuries.
# Sleep RightAll of the structures in your spine that have been working hard all day get a chance to relax and regenerate when you’re lying down. To make the most of this time, you’ll need a mattress and pillows that support and soothe your spine.
For a mattress, you should have one that’s firm enough to support your spine rather than a soft one that allows your spine to sag.
Keep your spine aligned naturally. To relieve tension on the lower back, consider placing a cushion beneath the knees for back sleepers. If you sleep on your side, consider putting a cushion between your knees to balance your hips.