Because the spine monitors the body’s crucial functions, spinal health is important. The spine is responsible for providing structure and support to our bodies and helping us in maintaining an upright posture. It protects the spinal cord and nerve roots and allows us to move around and perform our daily tasks. Day-to-day activities such as walking, getting up, and bending over can become nearly impossible without a healthy spine. It also plays an important role in sending sensory data to the skin, muscles, bones, and internal organs, such as pressure, touch, cold, heat, pain, and sensations.
Poor spinal health can cause sensory responses to being disrupted and sensations to be reduced in some parts of the body. It may impair nerve motor functions in advanced stages, resulting in weakness. To avoid these types of situations, it is important to maintain spine health properly. This blog post discusses some helpful tips to maintain your spine health effectively.
Analyze your exercise routine
A regular exercise plan can help keep your spine healthy. If your spine has been injured, physical activity can help you recover. To maintain a healthy spine, you don’t need to be a top athlete with a sophisticated exercise regimen. A simple stretching and strengthening routine for your back, back muscles, and leg muscles will be enough. These simple physical activities and exercises will help direct essential minerals into your soft tissue structures and spinal discs while also maintaining the health of your spinal discs, muscles, bones, and ligaments. Strengthening and stretching also helps in the recovery of spinal injuries.
Slight exercising is essential especially when a person has gone through spine surgery. Make sure to consult the best spine surgeon in India before starting to exercise. Unless your doctor recommends it, don’t perform it. The doctor will advise some of the exercises that will be beneficial for the recovery post-surgery.
Lifting heavy items incorrectly can weaken your lower back muscles, resulting in a back injury and distressing muscle strains. When lifting something heavy, if your body is not correctly positioned, you can lock your spinal disc or fracture your spinal joints. Lifting correctly involves more than just bending your legs. When lifting a heavy object, let your hips lead you instead of your back. Put your chest forward as well as rely on your abdominal muscles. These simple tips will keep you from pulling a muscle in your spine, which can cause severe pain.
Check your posture
Do you notice yourself slouching at work or while sitting on the couch at home? Many people have bad posture and are completely unaware of it. If you’ve ever seen a photo of a spine, you’ll notice that it has natural curves. And it’s essential that your sitting position supports these curves. When your posture goes against the natural curves of your spine, you risk damaging the sensory nerves on your spine.
First, stretch and walk whenever you can, even if it’s only for a few minutes. Check that your desk and office chair are properly aligned to support your spine perfectly. Many companies are investing in ergonomic chairs as well as furniture for their workforce. Get a stand-up workstation to work at for a few hours, or spend some time sitting on an exercise ball. These possible alternatives are ideal for those who are able to work from home.
Relieve pain through heat therapy
It’s no secret that heat relaxes muscles. However, applying heat to your muscles stimulates blood flow. This provides your muscles with the essential minerals that your spine requires. Heat therapy relieves pain in the joints and muscles covering your spine. It has also been shown to help with muscle spasms. There are numerous heat therapy products available on the market. Use a heating pad or a heat wrap that provides low, constant heat over a few hours. Hot water bottles, hot gel packs, and warm baths are some other heat therapy options.
Develop a sleeping strategy that is right for your body for the best results in suitable spine health. Have a pillow that supports the natural curve of your neck. Everyone’s pillow is different. As a result, a pillow that tends to work for one person may not work for another. The sleeping position you choose determines the type of pillow you require. Do you prefer to sleep on your side? Then you’ll require a thick pillow that keeps your head and neck in the center of your shoulders. The right pillow for you is determined by the height and width of your shoulders. A small person, for example, benefits from a thinner pillow than someone with broad shoulders.
A well-balanced diet rich in vitamins and nutrients promotes overall well-being and the health of the spine. Vitamin D3, magnesium, and calcium are all important nutrients for bones and muscles. Natural sources of vitamin D3 include fish, soft bones, fish liver oil, egg whites, and curd. When exposed to sunlight, our bodies can also deliver Vitamin D3. Leafy green vegetables, fish, dairy products, and legumes are high in calcium and magnesium, so including them in our diet can help us maintain a healthy spine. Water consumption helps to maintain soft tissue energy and disc height.
Massage therapy has its advantages. It is a good solution for effectively treating certain back problems and pain conditions. Massage therapy has several benefits, including increasing blood circulation, relieving back pain, and increasing endorphin levels in the spine. Massage can even help you have a better night’s sleep.
Consult your doctor if you feel any abnormality
It is a wise decision to consult a spine specialist if you are feeling any abnormality in your spine structure or if you are experiencing mild pain that remains for more than two weeks. Consult the top spine surgeon in Bangalore if there’s a need for surgery.
Go to the water
Aside from walking in water, trying to exercise in a swimming pool is beneficial for back pain. Water therapy initiatives relieve pressure on your bones and reduce the risk of a spinal injury while in the water. This is due to the buoyant force of the water, which helps support your spinal column. When you exercise in a hot tub, the viscosity of the water creates frictional resistance, which reduces stress on your spine. Warm water, which is often used in therapeutic strategies, also helps to relax the muscles. Low-impact aerobics is a popular water therapy program.
Attend a meditation or yoga class
Meditation has been shown in studies to be an effective treatment for chronic back pain. Many individuals who suffer from chronic back pain have found relief through practices such as yoga, Tai Chi, and thoughtful meditation. Breathing and stretching exercises appear to improve spine health. What matters most is that you practice on a regular basis. Explore a meditation or yoga practice that suits you. When it comes to meditation practices, everyone has different preferences.
To sum up
While you may not be able to implement all of these tips right away, implement them slowly over time into your daily routine and you’ll be on your way to a healthy and happy spine!