Spine is an important part of human body. Hence, it is important to take care of it and maintain good posture to avoid any issues later.
Here are some tips on taking better care of your spine and maintaining good posture:
- Invest in a Good Pillow
Invest in a pillow that offers supports to the natural curve of your neck. Your pillow should complement your sleeping position. For instance, if you are a side sleeper, you need a thicker pillow. This will keep your neck and head positioned in the middle of your shoulders.
- Keep your Mind Busy
In case, you suffer from chronic pain or discomfort of spine, engage your mind in something that will distract you from the pain. You can meditate daily. Studies have revealed that mediation is very effective tool in fighting chronic back pain and other spinal conditions.
- Sitting Posture
Are you following an appropriate sitting posture? If no, then you need to rectify it now. Your spine comprises of a series of natural curves. In case, your sitting posture does not support these curves, you may damage the sensitive spinal nerves. So, if your job involves several hours of sitting, invest in an office chair and desk that are ergonomically aligned to offer ample support to your spine. A stand up desk will keep the spine straight. Stretch and walk around every 30 minutes.
- Dietary Choices
Diet plays a vital role in maintaining spine health. So make sure you indulge in foods available in nature such as fresh fruits and vegetables, meats, legumes, and whole grains. Strictly avoid processed foods. Choose foods high in calcium and other nutrients and vitamins. It is important to keep spinal conditions such as osteoarthritis and osteoporosis.
- Body Weight
You should maintain a proper body weight through good diet and exercise. This is important to reduce excess pressure on the spine and reduce back pain. Speak to your doctor in one of the spine centers about the kind of exercises you can do.
- Water Therapy
Working out in water is very beneficial. Since buoyancy supports spine, it minimizes downward stress of gravity. The process benefits by reducing overall risk of pain or injury while doing certain exercises. Water viscosity offers gentle resistance through friction. Water therapy is usually done with warm water which has a soothing effect on joints.
- A Massage Therapy
Studies have revealed that massage therapy help with certain types of back pain. There are a number of benefits massages can give. It includes enhancing blood circulation for quick recovery of sore muscles, curing insomnia, restoring spinal range of motion, upping levels of endorphin and much more. Make sure the massage is not too hard. It should be done by an experienced therapist or masseur.
- No Smoking
Smoking enhances the chances of developing back pain and degenerative spinal disorders. It can damages the vascular structures of spinal discs and joints. If you are addicted to smoking, quitting might be difficult. However, there are a number of support groups, strategies, and products that can help you. The onset of spinal conditions should be taken care of. Visiting one of the reputed spine centers will help you to meet the professionals. They will assess your condition in detail and help you to recover from the condition.
9. Appropriate Lifting Techniques
Improper lifting of heavy items can push your back muscles into abnormal positions leading to painful muscle strains. It can also lock spinal joints or result in spinal discs rupture. Appropriate lifting is much more than just incorporating your knees. Make sure you keep your chest forward and lead with the hips than your shoulders.