Back pain affects millions of people every day. In addition to living with the pain itself, this kind of situation can decrease your quality of life and cause you to miss work and social activities.
It can also prevent you from even being able to do easy, daily tasks. Indeed, if we consider the National Institute of Neurological Disorders and Stroke study, we will know that the leading cause of occupational disability is low back pain.
Taking care of your spine — your back and neck, that is — will now help you to reduce your chances of back pain later. Many of the steps to improve your spine’s general health include simply practicing better body mechanics or moving and keeping yourselves when you do daily activities and tasks.
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5 Smart Ways to Keep up the Good Health of Your Spine
Contents
Right Elevation
If you are not using the correct form when you lift an object, it is effortless to twist the wrong path and damage your spine. According to NINDS, how to lift properly:
Stand as close to the object as you can, and instead of pulling up the object, use your legs and knees. If you bend your knees, it will help you make your arms equal to that item. Hold your head straight. Do not try lifting it yourself if it is heavy – get help.
Indulging Sound Sleep
Sleeping well is essential- says Anne Coffey, DC, Lustig Healing Arts chiropractor in Lodi, New Jersey. She says your body needs a good sleep night to repair itself.
It would be best if you didn’t use your belly, sleep on your side: Sleeping on your stomach presses your back too much. Sleeping by your side also decreases the upper airway collapse, helps to prevent symptoms of sleep apnea, and gives you a better rest night, the National Heart, Lung, and Blood Institute says.
“Invest in a mattress support and also in a pillow that promotes proper neck alignment,” said Dr. Coffey. Make sure you regularly turn your mattress to wear evenly.
Ensure Appropriate Posture
Your spine has several natural curves, and you may, over time, impact the sensitivity of your spinal nerves if you do not hold the arches of your sitting position. Staying on your spinal discs will increase the load by 40 percent, which can cause pain or herniation over time, leading to inflammation or compression in the spinal nerve.
If you have a job with lots of sitting time, change your office chair and desk to ensure that your back is ergonomically aligned. Additional options include working on a stand-up desk or having to sit on a training ball for a part of the day. Every hour, also, it is important to take a break and walk.
Keep Your Weight Healthy
Training together with a healthy diet also helps you lose weight or to keep your weight healthy. Overweight or obese or rapid weight gains are risk factors for low back pain — overweight can put additional stress on your lower back, especially if you’ve got belly fat, muscles, ligaments, and tendons.
Walk to Keep Your Spine Active
Walking has numerous advantages, including:
- Strengthen your core muscles which maintain your body
- Feeding the required nutrients in your spinal cord
- Increase your backbone flexibility
- Enhance the balance
- Reinforce the structure of your bone
Before starting a new walking program, ensure you get clearance from your doctor. A physician will often ask you to walk as much as possible. Start with a few short walks every day, rather than a simple long one. If you are new to walking or dealing with pain, start with a 10-15 minutes walk a day.
Final Words
Last but not least, you need to keep in mind that staying active and paying attention to small aches are important. If you think there is an underlying issue with your spine, make sure to visit a doctor without delay.
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