How’s your spine doing lately? If you have to think about it, that’s a good sign. It means your spine is functioning well enough that you don’t even notice it.
But if back pain or other problems just popped into your head, you need help. Lucky for you, that’s what this article is here for.
Below is the ultimate guide on how to maintain a healthy spine. Note, though, that these spine care tips aren’t mere suggestions. These are essential steps for correcting and preventing spine problems that can make your life a miserable pain-fest.
So, no matter the current state of your spine health, you must follow these tips. Read on to learn how.
1. Practice Good Posture
The best thing you can do to maintain a healthy spine is to practice good posture. Focus especially on good posture in the position you spend most of your day in.
Standing Posture
For instance, cashiers spend most of the day standing. They should make sure their spine is straight and that they’re not hunched over the cash register.
Sitting Posture
Those who work at home might spend most of the day sitting at the computer. The correct posture for this is a little more difficult to obtain.
First, you still want to make sure that your spine is straight and that you’re not hunched over. But your posture also depends on other things, like the position of your computer.
You want your keyboard at the proper height, with your elbows bent at a 90-degree angle while you’re typing. And your head should be looking forward at your screen, not downward. Typing with your chin to your chest for hours is bad for your neck.
2. Change Positions Often
Even with good posture, it’s not healthy to remain frozen in one position for hours. At least once an hour, get up and move around a little to let your spine breathe.
And, yes, we do mean breathe. Your blood is there to convey oxygen to all parts of your body.
And no matter what position you’re in, it’s slightly constricting blood flow to one or more areas of your body. Moving around/changing positions gives your spine and other parts a fresh “breath” of oxygen.
3. Exercise Regularly
For the same reason, it’s good for all parts of your body if you exercise regularly. It gets your blood pumping and your joints moving.
It also strengthens your muscles, many of which are necessary for your various spine movements. It’s a good idea to learn some spine-healthy stretches and some core/back exercises.
Your core helps you balance at all times and exercising your core strengthens these support muscles. This way, as you go about your day, you can rely more on your support muscles instead of putting undue strain on your spine.
4. Lose Weight
Extra weight will also put extra strain on your spine. This is another reason why regular exercise is good for your spine health.
If you’re currently overweight, try to lose a few pounds before the weight starts causing you back pain. In addition to your muscle strengthening exercises, do some cardio as well. And learn some practical ways to curb bad eating habits.
5. Lift Correctly
It’s vital to your spine that you always lift correctly. Keep your spine straight at all times and never twist while lifting.
Squat down to pick up heavy items and lift with your knees. That is, you want to feel the strain of lifting in your knees and not in your lower back.
Don’t over-exert yourself. If an item is too heavy for you to lift without straining your back, get someone to help you lift it.
Perhaps you have to do a lot of lifting as part of your job. In this case, you should definitely wear a back brace while performing this work.
6. Sleep on Your Side
Posture matters while you sleep as well. Lying on your stomach, for instance, is not good for your spine. In order to breathe, your head must be turned to the side all night, twisting your spine at the neck.
It’s best to lay on your side. This keeps your head faced forward and allows your knees to bend, which is also important. Lying on your back is okay, too, as long as you keep a pillow under your knees so they stay bent.
7. See a Spine Care Specialist For Pain
Lastly, never ignore back pain. The longer it goes on, the more damage it does, and the harder it is to fix.
For example, your back pain might be due to a bad habit you just started or a new task at work. If you see a spine health specialist right away, he/she can correct these posture problems before they cause serious damage.
Similarly, the pain could be due to a fall or other injury that you haven’t taken seriously. You might be able to fix it if you see a specialist now. Or, it can cause permanent damage if you ignore it.
Choosing the Right Spine Care Specialist
Make sure you do your research and find a highly-rated spine care specialist that isn’t too far from your home. Also, check to confirm that they accept your insurance before you go in for your first appointment. For more tips on how to choose a chiropractor, see this guide by Elite Spine.
Maintain a Healthy Spine With These Spine Care Tips
If you’re not careful, spine problems can affect you for the rest of your life. Follow these spine care tips to avoid this miserable fate.
Now, do you want to learn 5 interesting facts about the human brain? Or you can discover the benefits of seeing a massage therapist. Find these and other great articles on our Health blog.
