Back spine health pain is a common condition that people are likely to experience at some point in their lives for different reasons.
In most cases, it could simply be muscle strain along the spinal column. Fortunately, there are several good habits you can practice to strengthen your spine, prevent back pain, and reduce the likelihood of injury.
Function of The Spine
The spine plays a crucial role in your body and serves as the foundational support. It gently curves in an S shape and is responsible for balancing the neck, lower back, abdomen, and pelvis to maintain proper body alignment.
The spine also serves as a protective enclosure for the spinal cord, which is crucial for your body’s ability to move.
Tips For Keeping Your Spine Healthy
Due to the vital role of the spine in the body’s overall functioning, it’s important to ensure it stays in good form over the years. Here are several valuable tips for maintaining good spine health:
1. Consult A Chiropractor
If you want to ensure your spine is in good shape, consider consulting a chiropractor. In general, a chiropractor can help with spinal conditions by increasing range of motion, reducing pain, or relieving muscular spasms.
If you’re considering getting treated by a chiropractor, you can start by looking into reputable professionals like Balance Chiropractic and others as a good starting point.
2. Allow Your Spine To Rest While Sleeping
When you lie down, your spine can rest and rejuvenate. One way to make the most of this time is to have the right mattress and pillows to allow the spine to rest well-supported and comfortably.
The mattress should have the right level of firmness to support the spine. So, it would be best to rest on one that’s firm or medium firm.
For back sleepers, position a pillow below the knees to relieve stress on your lower back. If you find it comfortable to sleep on your side, place a pillow between your knees to help balance your hips. For some, a neck pillow will come in handy to support the cervical spine.
You can try out different pillow types to find the one most comfortable for you while sleeping.
3. Maintain A Healthy Weight
The spine is responsible for maintaining the proper alignment of the body. However, it might be under stress if you’re overweight. Remember that carrying too much weight can put undue physical strain on the spine.
Excess weight can also result in additional physical conditions or diseases that can further impair the spine or worsen current issues.
4. Follow A Regular Workout Routine
Another way to keep your spine healthy is to follow an exercise routine.
Maintaining a simple workout routine, preferably one that strengthens both the back and abdominal muscles along with the hamstrings, can have great benefits.
Regularly performing these exercises will encourage the flow of nutrients to the spinal muscles and discs, keeping them healthy.
If you have a spine injury, exercise can also help you recover from it. Regular strengthening workouts with proper stretching are recommended to aid in recovery.
5. Use Proper Lifting Procedures
Incorrect lifting of heavy objects can put your lower back muscles under a lot of stress and carry the risk of injury, resulting in sore muscular strains.
When lifting heavy items, improper body positioning is likely to result in spinal joint locking or disc rupture.
Remember that proper lifting is more than bending your knees. Instead, let your hips take the lead rather than your back.
You should rely on your abdominal muscles and put your chest forward. By following these straightforward measures, you may avoid pulling a muscle in your spine, which can cause back discomfort.
6. Examine Your Posture
You might be unaware that you’re frequently slouching at work or while watching TV at home and have only recently noticed.
The spine has natural curves. With this in mind, the way you sit must support these curves. When your posture goes against the natural curvature of your spine, it can harm the sensitive nerves on your spine.
There are several ways to maintain good posture, and you should prioritize incorporating them into your daily routine at home and work. For example, if you sit in front of a desk for long periods at work, your workstation and office chair should be properly aligned to support your spine.
Also, try stretching and walking whenever you get the chance, even if it’s only for a few minutes.
This will prevent poor posture and give your body a much-needed reset, especially if you’re sitting for long periods of time.
7. Consider Getting Massage Therapy
Consider getting a professional massage if it’s been a while since you’ve last had one.
Massage therapy has several advantages and may effectively treat certain back conditions.
Massage therapy may provide pain relief and healing if you’re experiencing back issues.
According to one study, massage therapy has several health benefits, including increased blood circulation to aid in the recovery of muscle soreness and improved range of motion.
It also increases your endorphin levels, which are chemicals the body produces to feel good and are effective in pain management.
Final Thoughts
Keeping your spine in good shape is crucial to your overall health and wellness. Once you start to experience back pain, it might indicate that your spine is not in a good condition, so considering these valuable tips and making the right changes to your lifestyle will keep your spine in good shape for years to come.