04 May Day-To-Day Care for Your Spine
A bad back isn’t only as a result of a vehicle accident or a home accident. A lot of times, spine injuries or defects will occur as a result of bad posture, ineffective sitting equipment or arrangements, or lack of exercise.
If you’re wondering about the day-to-day lifestyle changes you can bring in to help you develop a healthier back, here are some ideas to work with.
Do strengthening exercises at home
Exercises aren’t only for those who want to lose weight. They’re very useful if you want to keep fit and keep a healthy back. There’s a wide range of exercises that you can use to improve your spine, and your choice will depend on the particular problem you’re trying to alleviate. Here are some exercises you can invest in;
- Weight lifting for increasing bone density,
- Yoga to keep your spinal cord and muscles flexible,
- Walking for increasing the flow of blood in the spine,
- Core workouts that can engage your abdominal muscles, and take off pressure from the spine.
Generally, exercises help people stay fit and should be done by everyone, as frequently as possible.
Take out time to relax
We all experience different levels of pressure daily. Sometimes, that level can extend to our bodies and affect the spine. To keep it in its best form, you need to take out time to relax. Here are some of the best ways:
- Go for therapeutic massages
- Take short walks away from your table during a workday
- Try to sleep on your back or side
- Stand upright for a few minutes after bending forward for a long time
Eat a healthy diet
What you take into your body also affects the level of strength your spine will have. That’s why it’s important to eat healthily. Foods that contain Calcium are very important to the body and can help prevent conditions like osteoporosis. Vitamin D also helps the body absorb calcium, just as Magnesium helps the muscles in your body contract and relax.
Invest in the right sitting arrangement and equipment
A good number of adults spend their days at a desk working. This can have such an impact on your body, especially when you consider that you spend a considerable amount of time at the desk, probably fixed to a screen too. To help your spine stay healthy, it’s important to invest in the proper setups that can encourage good posture habits. For instance, an ergonomic chair can help you take the extra pressure off your spine. Other things you can do include;
- Keeping your monitor at arm’s length away from you,
- Ensuring that your eye isn’t on the same level with the top of your monitor,
- Not keeping your wrists at an angled level.
Protect your back while lifting
While exercise is healthy for the body, it’s also important to take safety measures while carrying out these exercises, particularly when lifting. This also cuts through the lifting of heavy objects around the house or workplace. To avoid damaging your back, ensure that you protect your back from future pain and discomfort. When attempting to lift heavy objects, do the following;
- Avoid bending the lower back. Rather, bend your knees.
- Avoid twisting your lower back also, instead, pivot your hips and feet forward.
- Straighten your spine at all times, especially when you’re holding heavy objects to your chest.
Visit a chiropractor regularly
Even if you aren’t experiencing serious pain in your spine, one of the best ways to keep your spine healthy is to make regular appointments with a chiropractor. A chiropractor can assess the different conditions of your spine and administer the right adjustments and massages that can help you deal with daily wear and tear. Even better, they can also quickly diagnose small issues from the onset, before they become chronic conditions.