A bad diet, lack of exercise, and poor work-life balance can all contribute to chronic back pain. Unfortunately, many individuals overlook their spinal health. Without the spine, we could not keep ourselves upright or even stand. The spine provides the body with structure and support, allowing us to move about freely and bend with flexibility. Any damage to this area of the body can lead to significant pain, loss of mobility, and can have a real impact on one’s ability to live life to the fullest.
Here are a few simple tips to help you maintain a healthy spine:
When it comes to a healthy and happy spine, posture is key. Unfortunately, many people ignore their posture too often. How we sit is important, especially since we do a lot of that in the modern world. Sitting increases stress on the spine and spinal discs. Prolonged sitting with poor posture, such as slouching, may be what is causing your back pain.
To better support your lower back while you sit, keep your knees bent at a 90-degree angle with both feet flat on the floor. Your chair should support the natural curve of your lumbar spine. If your chair does not have good lumbar support, you can add a rolled towel or another cushion between your back and the chair.
Sitting for long periods is not good for the spine. While it can be difficult to fit in a 10-minute walk every hour when you have a traditional office job, try to take at least 5 minutes every hour to walk around the office and get a good stretch in. When you can, try going outside and enjoying the fresh air. Taking the stairs instead of the elevator is another quick fix.
Fitting 30 to 45 minutes of exercise into your daily routine is a great way to look after your spine health. Engaging in exercise can help keep the back healthy by allowing the discs to exchange fluids, which is how the discs receive their nutrients.
It’s very easy to twist the wrong way and damage your spine if you are not lifting an object correctly. Simply picking up a heavy object without thinking about your technique and form can put stress on the lower back. Always avoid lifting something that is too heavy. Ask for help if you know you may injure yourself trying to lift it. If you can lift the object, the correct lifting technique is to bend at the knees and keep the back straight.
Living a healthy lifestyle includes many different factors, and exercise and nutrition are two of the most important. Your diet should contain essential nutrients to help your body function at its best, and some of these nutrients can also help support a healthy spine.
The Mediterranean Diet offers a host of health benefits. These foods contain a variety of vitamins and minerals that can help reduce back problems by nourishing the bones, muscles, discs, and other structures of the spine. The Mediterranean diet can also help you maintain a healthy weight and reduce inflammation in the body.
Stretching can help improve the back’s flexibility, which can increase range of motion for better function and reduce the risk of injury. Try starting your day with a few good stretches, such as the cat/cow stretch, seated spinal twist, and seated forward bend stretch.
At Rejuvinix, our doctors specialize in non-surgical therapies for joint and back pain. If you’re experiencing chronic pain, schedule your no-cost consultation to learn more about our minimally-invasive treatments.