Ten Tips for Maintaining A Healthy Spine
Check your posture - It is very common for someone to slouch when working, looking at their phone, or standing. All it takes is a bit of correcting, put your shoulders back and keep your head up and your spine will thank you.
Sleeping properly - Sleeping positions play a big role in spine health. For the best results in maintaining a healthy spine, design a sleeping strategy that's right for your body. Get a neck pillow that supports your neck's natural curve. If you sleep on your side get a thick pillow that ensures that your head and neck are positioned and supported properly.
Eat right and maintain a healthy weight - Proper nutrition plays a significant role in maintaining a healthy spine. Eating foods high in calcium and containing essential nutrients and vitamins can prevent spinal disorders such as osteoarthritis and osteoporosis. In addition, maintaining a healthy weight lightens the pressure put on the spine. A healthy weight combined with exercise can lessen the chance of a back injury.
Stretch daily - Stretching to keep your spine flexible helps maintain normal joint function and can extend your range of motion. Stretching daily reduces the chance of injury and reduces back pain.
Lift weight properly - When lifting heavy objects it is easy to damage your spine if you aren't using the proper techniques. To minimize the chance of injury, stand as close as possible to the object. Lift with your legs and not your back. Keep your back as straight as possible.
Get up and move - No matter where you work, it’s important to move around. Get up as often as you can to keep the body active. Mobility is crucial when it comes to maintaining a healthy spine.
Put screens at eye level - Did you know the human head weighs about 11 pounds? The way we dangle our heads over phones and laptops means we're dragging that weight from the tops of our spines. Raising screens to eye level improves posture and reduces strain on the spine.
Improve core strength - Did you know your core muscles support your spine? Improving your core strength will assist your spine strength. Doing core exercises daily will ensure a healthier spine.
Quit smoking - Along with increasing risks of lung cancer and heart disease, the use of cigarettes has a negative effect on the health of your spine. It limits the amount of oxygen and nutrients that reach the spine. It can also reduce bone density causing the spine to be more prone to fracture.
Exercise regularly - Frequent exercise is very important for your spine's health. Aerobic exercise releases endorphins that naturally reduce pain. Walking, running or other cardio exercises can help strengthen the spine.