Spinal health is important at every age. Back pain is a common issue that can, in many cases, be prevented. To ensure a healthy, happy spine, follow these tips.
Be Mindful of Posture
Particularly when you sit, take time to mark your posture and correct it, if necessary. Your spine is made up of natural curves. If these curves do not receive support, over time, nerves can receive damage. Sitting intensifies the load placed upon the discs of your spine by an impressive 40%. This can lead to pain or herniation. The nerves of the spine may become inflamed or compressed. When a job requires a great deal of sitting, be sure to adjust your chair and desk so that they are aligned in an ergonomic fashion for your spine’s support. If permitted, you could try a standing desk. Stretching and walking each hour is also important in a sitting-intensive job.
Invest Time in Exercise
Exercise is an essential part of life with healthy spinal maintenance. It can even aid in an injured spine’s rehabilitation. Focus on a simple exercise program; you need not be an expert to encourage spinal health. Focus on stretching the abdominal muscles, hamstrings, and back, as well as strengthening them, to accomplish three things. These are the distribution of nutrients throughout the soft tissues and spinal discs, the reduction of inflammation and acceleration of healing, and the support of healthy muscles, joints, and ligaments. Whether you exercise in the morning or evening, start things slow and check in with your doctor before engaging in new routines.
Take a Walk
Walks have a plethora of benefits. Walking strengthens the core muscles that help keep the body upright. It nourishes the spinal soft tissues. Going for walks improves balance, strengthens the bone structure, and increases the spine’s flexibility. Anyone experiencing pain should receive clearance from their doctor before embarking on a new walking regimen. Generally, doctors advise that you walk only as much as you can tolerate. A few short walks can be more beneficial than a single walk that is too long.
Use the Correct Mattress
The correct mattress allows your spine to truly rest when you sleep. Use mattresses that are firm enough to support the spine. Old mattresses, or mattresses that are too soft, allow your spine to settle into a sagging shape. Choose a mattress to offer the best support for your condition. Getting good sleep is vital for recovering from one day of stress and pressure and preparing for another day of the same.
Use the Right Pillow
A pillow that matches your sleeping position is vital to maintaining a healthy and supported spine. Side sleepers should use thicker pillows that ensure the head and neck are positioned at the center of the shoulders. A pillow between the legs will also ease pressure from the lower part of the spine. Back sleepers should use pillows of medium or flat thicknesses to prevent the neck from being propped too high. A pillow under the knees will also maintain the normal lower spine’s curvature.
Many elements add up to a lifestyle that is healthy for your spine. With a series of small, simple corrections to your habits and methods of doing things, you can see to it that your spine has a chance to be free of complications and the pain that goes with them.