Spinal health is an important part of our overall well-being. It’s also something we often take for granted. Here are 10 easy ways you can help take care of your spine.
While exercising daily will stretch and strengthen your back and other muscles, which in turn distributes nutrients into your spinal discs and tissues, doing it in a pool will provide the best results for your spine. Exercising in water reduces the overall downward pressure of gravity by keeping you buoyant and supporting your spine through a workout.
Improperly lifting heavy items can be detrimental to your spinal health. You’re twisting your lower back muscles into unnatural positions that will lead to muscle strain. Depending on the weight, you can end up rupturing a spinal disc or develop other serious injuries. To prevent an injury, always lift with your knees, keep your chest forward and lead with your hips.
Healthy Food Choices
Changing your diet to more natural or plant-based food items is important for maintaining your spinal health. Fruits, vegetables, meats, whole grains and other healthy options are your best bet. Eliminating processed foods entirely should be your goal but getting to that point takes time. Foods that are high in calcium and other nutrients are also suggested. Maintaining a healthy weight through diet and exercise will reduce any pressure on your spine while minimizing back pain.
Studies have shown that daily meditation is an effective tool in helping with chronic back pain. While it may not be for everyone, try sitting in a dark, quiet room for 15 minutes a day and focus on happier, pain-free time in your life.
Adjust Your Posture
Sitting in a position that doesn’t support the natural curve of your spine may damage your spinal nerves. If your job requires a lot of sitting, make sure your chair and desk are ergonomically designed to support your back. Or consider a standing desk, if possible, or stretch and walk around the office every half hour.
Frequent walking nourishes and strengthens your spinal structure, improves flexibility and more. If you’re in pain, with your doctor’s approval, walk as much as your body will allow. Stop if the pain becomes intolerable.
Heating the muscles around our spine will improve blood flow, which provides healing nutrients to your muscles. It can also reduce pain and possibly relieve muscle spasms. You can use heating pads, wraps that deliver heat for several hours, hot water bottles or even a warm bath should do the trick. Try out these different options to see what works for you.
Get a Massage
Massage therapy is an effective way of releasing tension from sore joints and muscles. It’s beneficial in improving blood circulation, easing back pain, restoring your overall range of motion, especially in your spine, and more.
Change Your Pillow
You want a pillow that’s able to support your neck’s natural curve, which varies depending on your sleeping position. Side sleepers need a thicker pillow for neck support, so their head is positioned between their shoulders. The height and width of your shoulders is a factor regarding which pillow size to purchase. The smaller you are, the slimmer the pillow should be.
Smoking increases the risk of developing back pain and degenerative spinal disorders. It damages the blood vessels within your spinal joints, so while it may be difficult, quitting will improve your body’s functionality for the long haul.
Paterson Family Chiropractic is a healthcare clinic dedicated to providing pain relief in Langley, British Columbia. Our staff is happy to help anyone who walks in with an injury or trouble moving around as we offer cranial readjustments, massage therapy, and chiropractic care. Call and make an appointment today!