5 ways to maintain a spine healthily

Should it be spinal stenosis, herniated disc, or strained muscles, it may take a while to diagnose and then treat the back pain causes. Below you will find 5 ways to maintain your back healthy.

1. Let your spine rest while sleeping

All the structures in your spine that have worked hard during the day finally should have an opportunity to relax and be rejuvenated, while you are lying down. In this case, you need pillows and mattresses that give your spine an opportunity to rest in a comfortable and supported way.

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Tips to consider while sleeping includes the following: 1. Utilize a medium-firm or firm mattress. Many people benefit from having a mattress that is sufficiently firm to support their back, as opposed to a soft or old mattress that cannot support the spine well enough. There are many available types of mattresses that can be helpful, as long as you are choosing them to ensure the best sleeping position and support for your condition. 2. Try to maintain your spine naturally aligned. Try placing a pillow beneath the knees to decrease stress on the lower back, if you are a back sleeper. Place a pillow between the knees to keep your hips balanced, in case you are a side sleeper. A neck pillow that supports the cervical spine may be beneficial for some people. Test a few different kinds of pillows to figure out the most comfortable for you.

2. Try to exercise your core to strengthen back muscles and abs

Core muscles are located in your abdomen and lower back, they need to be supple and strong so as to support your spine and reduce pressure off your lower back.

Sadly, for most of us, our core muscles are infrequently used during everyday activities. Through specific, targeted exercises, mentioned muscles need to be toned. Do not forget to consult with your doctor to learn which exercises may be proper for you.

3. Importance of shoes in supporting your spine

In supporting your lower back, the shoes you wear play an important part. Good shoes provide a supportive base that helps the body and spine remain in alignment. Make certain the area of the shoe that fits the back of your heel is tight, but not too tight. A good fit prevents the foot from too much rolling to the inside or outside.

If necessary, consider utilizing shoe inserts or orthotics if you need further support or balance.

4. The benefits of massage

A number of therapeutic benefits come after getting a back massage, in particular, loosening connective tissues and tensed muscles, increasing blood flow, and raising feelings of relaxation.

Of course, it is not the same as going to a professional massage therapist, but having a massage chair at home, if available, can be an easy and practical way to get some of the benefits of Swedish or Shiatsu massage.

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5. Try to limit total sitting time

Long periods of sitting can aggravate or create a painful lower spine condition because the discs in your lower back are stressed more while sitting than standing. When sitting at a desk and looking at a computer screen, our natural tendency is to hunch and lean forward, stressing lower back discs even more. Avoid sitting for long periods. Try to walk around and stretch a minimum of once an hour, the spine needs movement in order to stay healthy, movement charges the spine with healthy nutrients. Be sure to choose the right office chair in order to practice a good posture.

In conclusion, try to consider these simple ways to help support your spine and overall back health. If you are experiencing serious back pain or any other serious health issues, please, do not hesitate to address a professional.