5 Ways to Keep Your Spine Healthy and Happy

21 Apr.,2022

Whether it's a herniated disc, spinal stenosis or a muscle strain, it takes some time to diagnose and treat the cause of your back pain. All the time you are trying to navigate health insurance, work and family life and everyday stressors in addition to back pain.

 

Whether it's a herniated disc, spinal stenosis or a muscle strain, it takes some time to diagnose and treat the cause of your back pain. All the time you are trying to navigate health insurance, work and family life and everyday stressors in addition to back pain.

 

Here are 5 key steps you can take to help you achieve more comfort and pain relief

 

1. Give your spine a real rest while you sleep.

When you lie down, all the structures in your spine that have worked so hard all day finally have a chance to relax and rejuvenate. To make the most of this time, you need a mattress and pillows that allow your spine to rest in a supportive and comfortable way.

 

Some tips to consider when sleeping include.

● Use a firm or medium-firm mattress. Most people benefit from having a mattress that is firm enough to support the spine, rather than an old or soft mattress that allows the spine to sag. As long as you choose a mattress to ensure the best support and sleeping position for your condition, there are many types available that may help.

● Keep your spine naturally aligned. For those who sleep on their backs, try placing a pillow under the knees to relieve pressure on the lower back. For side sleepers, try placing a pillow between the knees to keep the hips balanced. Some people may also benefit from a cervical pillow to support the cervical spine. Try several different types of pillows to see which is most comfortable. It's important to get a good night's sleep and to prepare yourself for a new day of handling heavy spinal loads.

 

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2. Exercise your core to strengthen your abdominal and back muscles.

Your core muscles - located in your lower back and abdomen - need to be strong and supple to support your spine and take the pressure off your lower back.

Unfortunately, for most of us, our core muscles are rarely used enough in our daily activities. These muscles need to be worked with specific, targeted exercises. Please consult your doctor, physiotherapist or other health professional to find out which exercises may be suitable for you. This website also offers a number of core exercises that can help reduce back pain.

 

3. Enjoy the benefits of a massage.

A good back massage has many therapeutic benefits such as increasing blood flow, relaxing tight muscles and connective tissues and enhancing a sense of relaxation. Although a massage does not need to be hard to soothe, some evidence suggests that a medium level massage can be more stress relieving than a light touch massage.

 

4. Your shoes need to support your spine.

Whether you are walking for exercise or just to get to your destination, the shoes you wear play an important role in supporting your lower back. Good shoes provide a base of support that helps the spine and body stay aligned. For example, make sure that shoes that fit in the heel area are comfortable, but not too tight. A good fit prevents excessive forward or backward rotation - or excessive outward or inward rolling of the foot.

 

5. Practice good ergonomics when sitting - and limit total sitting time.

The discs in the lower spine are subjected to more load when sitting than when standing, so prolonged sitting can cause or aggravate back pain. In addition, when sitting at a desk and/or looking at a computer screen, our natural tendency is to be listless and lean forward, thus placing more emphasis on our lumbar discs.

Choosing the right office chair and practising good posture while sitting plays an important role in supporting the natural curves of the back.

It is also important to do everything you can to avoid sitting for long periods of time. Get up at least every hour to stretch and walk around, try working at a standing desk intermittently during the day, or get up and walk around when you are on the phone. The spine is made to move to stay healthy and movement provides healthy nutrition for the spine.

 

The topics covered here are simple ways to help support your spine and overall back health. Even if you are in severe pain and are 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.

 

5 Ways to Keep Your Spine Healthy and Happy