Photo Credits to www.millsopchiropractic.com
Knowing how to take care of your spine can do wonders for your body. Your spine is the backbone of your overall health, after all. It supports your entire body, allowing you to move, bend, and twist with ease. However, despite it being such an integral part of the body, many of us overlook the importance of spinal health, often neglecting the care it needs to stay strong and flexible.
Proper spinal care is essential for preventing pain, maintaining good posture, and ensuring a high quality of life. Protecting the spine and keeping it healthy should be a top priority at any age. The good news is that it doesn’t take much to do so – there are simple yet effective things you can do in everyday life to maintain spinal health.
Easy Things You Can Do To Maintain Spinal Health
Orthopedic spine surgeon from UNC Health Dr. Nael Shanti says that there are three ways we can hurt our spines. “The first is repetitive overuse. For example, people use poor posture when they sit at their computers for years. The second is doing something that gets us into trouble by putting a strain on the spine—for example, twisting your back when bending to pick something up. Third is just genetics that may make us more susceptible to an injury or gradual decline.”
Thankfully, we can easily avoid these risks by being aware of how to improve our spinal health. Follow these 7 simple tips for a healthier spine!
Maintain Good Posture
You’re promoting spinal health if you’re trying to maintain a good posture. Sitting in front of a desk for several hours, slouching, or standing with poor alignment can strain your spine and lead to discomfort or long-term issues like back pain, neck pain, or both.
By keeping your back straight, shoulders relaxed, and aligning your ears, shoulders, and hips, you can reduce unnecessary pressure on your spine and support its natural curves. When working, find a chair that has proper lumbar support, making sure it keeps your back upright and supported at all times.
Don’t Sit For Long Hours
Speaking of the proper way to sit, it’s also highly recommended that you don’t sit for long hours at a time. When you’re sitting down, the discs in your lower spine are loaded with more pressure than when you’re standing, that’s why sitting for long periods can create or worsen back pain. Follow these quick tips to keep a healthy spine while working:
- Set an alarm to get up, stretch, and walk around once every hour.
- Get as much movement as you can during your working hours. Get up and walk while on phone calls, have a walking meeting if possible, or walk for a few minutes during your lunch break.
- If working from home, invest in a standing desk so you can take a break from sitting from time to time.
Keep An Active Lifestyle
The spine is surrounded by muscles, and keeping them healthy and strong naturally keeps the spine healthy. Strengthen these muscles by keeping an active lifestyle – yoga, pilates, and strength training are all great options. These exercises target the muscles deep in the abdomen and pelvic area, which supports the lower back and spine. They also help keep the spine flexible to alleviate or prevent disc problems. The stronger your core is, especially as you age, can help keep chronic pain away.
Wear Proper Footwear
The shoes you wear also play an important role in maintaining spinal health. Footwear that provide proper support help the spine and body remain in alignment. These quick tips will help you choose the right type of shoes for a healthy spine:
- Always wear shoes that fit you right – it should have a snug fit with a strong grip on the ground to give the spine a strong foundation. Wearing ill-fitting shoes won’t provide you with stability and may cause strain and pain later on.
- Also wear shoes that are comfortable, otherwise, stress can build up in your discs and joints. Footwear with shock-absorption are best as they are comfortable and can provide protection against the impact of concrete.
- Wearing high-heeled shoes puts pressure on your spine, so only wear them when you need to. Low-heeled shoes are most beneficial for everyday use.
- Ergonomic shoes, rocker bottom shoes, and prescription shoes are best for supporting the spine and lower back, while high heels and flat shoes with no insoles are the worst.
Support Your Spine When Sleeping
Taking care of your spine doesn’t stop even when you’re sleeping. When you sleep, your spine rests and recovers from supporting your body all day, so it’s important to provide it with optimal conditions. Here’s how:
- Your mattress can make or break your spinal health, so invest in the right one. Mattresses that are too soft will cause your spine to sag and lose its natural curve while you’re sleeping. Choose a medium-firm to firm mattress for a healthy spine, plus you’ll sleep better.
- A good mattress goes hand in hand with good pillows. Firmer pillows are also ideal because they provide the proper support and keep your resting spine naturally aligned.
- If you’re a back sleeper, place a pillow under the knees to support your lower back (lumbar spine). Side sleepers can benefit from placing a pillow between the knees to keep the hips aligned and prevent the spine from twisting.
Get Regular Massages
A good quality massage provides many wonderful benefits to both the mind and body. A massage can help relieve tension from the spine by increasing blood circulation, loosening tight muscles and connective tissues, and providing feelings of relaxation.
Getting regular massages can also help maintain your spinal health by improving flexibility and range of motion, which are essential for preventing injuries and maintaining proper alignment. Additionally, massage therapy can reduce stress levels, which in turn minimizes muscle tension and the likelihood of developing postural imbalances. Incorporating massages into your routine is a proactive way to support your spine and overall well-being.
Wrapping Up
Knowing how to take care of your spine and how to improve spinal health can do so much for you, physically and mentally. If you have a healthy spine, you’ll feel lighter, more balanced, and more flexible. So from here on out, start practicing the tips above for a lifetime of spinal health.