Habits that will make your spine healthier. Spine care doesn't have to be difficult. The easiest way to improve your back condition is to use the best body mechanics. By simply changing your movements and overall well-being, you can protect your spine health for years to come. Here are some easy ways to keep your spine healthy.
Always maintain correct posture.
How many times have your parents told you to sit up straight and not slouch? You probably let these words into one ear, and from the other, they flew out the same hour. However, now that you are a little older, you understand why they wanted you to sit up straight.
Your back health is important for your entire body. Perhaps your parents had back problems or knew someone who suffered terribly from this type of pain. Sitting up straight will train your spine. Sitting uncomfortably can cause neck and back pain and, over time, can cause you great harm.
Do daily stretching exercises to improve flexibility.
Stretching your back and neck is essential for back health. One of the best ways to get everything back in place is to turn your head clockwise three times, then stop and turn your head the other way. When you do these head movements, it relieves tension in the muscles and helps keep the vertebrae in the correct position.
It would also be helpful if you used stretching to support your back and spine. One popular method is to use an exercise ball and roll it back and forth. Stretching also straightens your vertebrae and prevents back pain.
Don't sit too long.
If you have an office job or enjoy lying on the couch, you can seriously injure your back when you stay in one position for a long time, all the muscles in your back and neck tense up.
Have you ever noticed that when you first get up after a long sitting, it takes a few minutes for you to release the stiffness? From neck to knees, your entire body feels pain, so you shouldn't sit too long. To relieve this discomfort, get up and walk every hour or so.
Reduce inflammation by eating healthy foods.
If you want to keep your back healthy, you need to think about your diet. Did you know that the food you eat can cause unnecessary inflammation in your body?
- Trans fats
- Processed foods
- Red meat
- Omega-6 fatty acids
- Refined carbohydrates
If you want to control inflammation, try to avoid or limit these foods in your diet.
Lift up correctly
Did you know there is a right and wrong way to climb? If you lift an object incorrectly, it can injure your back. To lift something, do the following:
- Start by getting as close to your subject as possible.
- Do not use your back or upper body for lifting; use your legs and knees instead.
- Bending the knees is very important because you want your arms to be at the same height as the object.
- When lifting, make sure that your back is always straight and your head is pointing down.
- Don't be a hero! If the object is too heavy to lift without damaging yourself, seek help.
Keep your weight within the normal range.
If you are overweight or obese, you have an increased risk of developing back pain. Every time you are overweight or have fat on your belly, it puts undue stress on the tendons, ligaments, and muscle structures in that area.
A large belly can stretch the vertebrae in the lower spine and cause severe pain. You can fix this by losing at least 10 percent of your body weight or more if you can.