The Process Of Having A Strong And Healthy Spine For Life
No matter what we do, it’s true that illnesses will still find ways to arise. Similarly, regardless of how often we exercise or remain careful, back pain and spine complications are inevitable.
However, while such things are true, it’s still important and beneficial to take care of the spine. Although good back health isn’t guaranteed forever, precautions and good habits can make the spine more pain resistant and age slower over time.
If you’re curious if there are things you can do to make the spine healthier, the answer is yes. In this article, we’ll cover just that, so bear with us as we discuss the following sections:
5 Ways To Achieve A Strong And Healthy Spine For Life
1. Maintain proper posture all the time
Proper posture is one of the easiest ways to protect the spine. By sitting straight and avoiding slouching, the spine’s vertebrae and discs, muscles, and other bones at the back will receive less stress.
During sleep, proper posture is about letting the spine rest comfortably. It includes using a mattress that’s equally soft and hard or enough to support the back. When sleeping on the back, it’s best to put a pillow under the legs to help the lower back. On the other hand, for side sleepers, the pillow should be between the legs, so the hips are balanced.
2. Exercise regularly
Regular exercising helps the spine maintain its normal functioning. In action, a back exercise can simply be stretching for about 10 to 30 minutes. Aside from that, you can do push-ups that benefit the neck or the cervical region of the spine. Other routines that require frequent motion can also enhance the flexibility and power of the spine.
3. Mind your diet
Since the early days, food has always been associated with health. When it comes to maintaining a solid spine, having a healthy diet is also necessary. According to nutritionists and physicians, you should eat fresh fruits and vegetables to build up the muscles that brace the spine. Particular nutrients to look for includes Calcium, Magnesium, Protein, Iron, and Vitamin D3, which can be found in fishes, leafy vegetables, and dairy products.
4. Wear the right shoes and practice ergonomics
When choosing what shoes to wear, pick something that can perfectly fit the heel and prevents the foot from sliding inside. Also, the base of the shoes should provide enough support to reduce stress on the lower back.
While sitting, typically on an office desk or playing on the computer, it’s essential to practice ergonomics. As such, pick a good chair with lumbar support and armrests that are in-level with the table. Ensure that the monitor is at eye level and get a footrest to reduce back strain.
5. Meditate and treat yourself to a massage
While it might sound unbelievable, meditation can reduce stress on the body, including the spine. Additionally, it can improve your posture and back strength over time.
However, if you’re not into meditation, perhaps a massage sounds good. If you don’t know, a therapeutic massage provides stress relief and encourages blood flow on parts of the body, including the spine.
Take Care Of Your Spine Even Further
Although exercise, good posture, and a mindful diet are great ways to have a healthier spine, it’s still beneficial to consult a physician from time to time. With the help of a doctor, you can diagnose spine illnesses earlier and receive proper guidance to maintain back health. Most importantly, you can receive the right medication, treatment, or surgery when necessary.
If you want to consult a physician, you can start with Lanman Spinal Neurosurgery. Learn more about their excellent medical services or book an appointment by visiting spine.md today!