8 Habits For A Healthy Spine
Spinal health is crucial as it protects the spinal cord & nerve roots and assists us to move and perform our everyday tasks. Here you will get 8 important tips for improved spine health.
Why is it important to take care of your spine?
The human spine is a remarkable and gracefully balanced structure that serves as the fundamental support for the entire body. With its gentle S-shaped curvature, it provides equilibrium for the neck, chest, lower back, and pelvis, ensuring that the head, torso, and legs remain properly aligned.
Not only does it safeguard the spinal cord, which acts as the central nervous system’s main conduit, but it also offers protection for certain internal organs. Moreover, it furnishes us with the essential framework to uphold an upright posture and has the flexibility to enable a wide range of movements. In fact, every motion we perform is intricately connected to the functioning of the spine.
Reevaluate your sitting posture
The natural curves of your spine are a crucial aspect of its structure, and if your sitting position fails to provide proper support for these curves, it can lead to potential harm to your delicate spinal nerves.
Prolonged sitting can increase the stress on your spinal discs by up to 40%, potentially resulting in pain over time or even disc herniation, which can lead to inflammation or compression of the spinal nerves.
If your job requires a significant amount of sitting, it’s essential to take steps to ensure that your office chair and desk are ergonomically adjusted to promote spine health.
Additionally, incorporating simple exercises like shoulder rolls or gentle twists can help mitigate the negative effects of extended sitting.
Go for a walk to help support your spine
Walking offers a multitude of advantages, which encompass:
- Enhancing the strength of the core muscles responsible for maintaining your body’s upright position.
- Providing essential nutrients to nourish the soft tissues of your spine.
- Enhancing the flexibility of your spine.
- Improving your overall balance.
- Strengthening your bone structure.
However, it’s crucial to consult with your doctor if you’re experiencing pain before embarking on a new walking regimen. Your physician may recommend walking within your pain tolerance levels. If you’re new to walking or dealing with discomfort, it’s advisable to start with several short walks throughout the day rather than a single lengthy one.
Match your pillow to your sleeping position
When preparing to sleep, it’s essential to choose a pillow that provides adequate support for the natural curvature of your neck and lower back. The type and positioning of pillows required may vary depending on your preferred sleep posture.
- If you’re a side sleeper, opt for a thicker pillow to ensure that your neck and head align with the center of your shoulders. You may also find it beneficial to place a pillow between your legs to relieve pressure on your lower spine.
- Back sleepers should choose a pillow with medium thickness or a flatter design to prevent excessive elevation of the neck. Additionally, placing a pillow under your knees can help maintain the normal arch of your lower back.
As a general guideline, it’s advisable to avoid sleeping on your stomach or assuming a tightly curled fetal position, as these positions can increase the risk of back-related discomfort and potential injury.
Lead with your hips while lifting
Raising heavy objects without providing proper support for your spine can subject your lower back muscles to unnatural positions, potentially resulting in painful muscle strains.
Furthermore, inadequately supported lifting can lead to the locking of spinal joints or even the rupture of spinal discs.
Effective lifting techniques extend beyond simply bending at the knees. It is recommended to initiate the lifting motion with your hips rather than your shoulders, maintaining a forward chest position when handling heavy loads.
Resolve to quit smoking
Smoking raises the risk of developing degenerative spinal conditions and experiencing back pain due to the harm it inflicts on the vascular systems of your spinal discs and joints.
Although quitting smoking can be a challenging endeavor, there is a wide array of products, support communities, and effective strategies that have successfully helped numerous individuals make this positive change.
Work your core
The manifold advantages of physical activity are widely recognized. Engaging in a consistent strength-training regimen that targets your core muscles can play a significant role in decreasing your susceptibility to back-related injuries like muscle strains and spasms.
Core exercises like Planks or Pilates target the abdominal and back muscles, providing stability to your spine.
Additionally, you can do Parvatasana to strengthen your spine shown in this video.
Increase your calcium and vitamin D intake
Maintaining robust bones is vital in warding off osteoporosis, a prevalent source of later-life back pain, particularly among women. To bolster the strength of your spinal bones, ensure you get an ample supply of calcium and vitamin D.
Calcium-rich sources encompass:
- Milk
- Yogurt
- Leafy greens
- Vitamin supplements
While vitamin D can be found in:
- Fatty fish
- Egg yolks
- Beef liver
- Cheese
It’s advisable to consult your physician before considering any supplements.
Change your shoes
To avert back discomfort, opt for comfortable, low-heeled footwear, which can alleviate the strain on your back when you’re on your feet. Shoes with a heel height of less than 1 inch are the most suitable choice for the well-being of your back.
Conclusion
Spine health is crucial for work-from-home employees for several reasons, as it directly impacts their overall well-being and productivity. The habits discussed here encompass straightforward methods to promote the well-being of your spine and your overall back health.
Even in situations of severe pain and while receiving intensive medical treatments, it’s essential to keep in mind the uncomplicated actions you can take for the benefit of your back. Even minor adjustments can contribute to the healing process gradually.
Protect Your Spine For Your Well-being.
P.S. — Thank you for reading this. Please share it with your friends and family if you found it helpful. Please let me know if you have any opinions regarding this blog.
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