Do you have a healthy spine or experience regular or occasional back or neck pain? It is predicted that back pain affects approximately 80-90% of the population. So, if you’re like millions of people worldwide, you might have back pain from tense muscles in your spine.
The good news is that you can adopt healthy habits that may help you improve your spine’s strength and agility and reduce the discomfort of neck and back disorders.
Keep reading this article to learn everyday tips to keep your spine healthy.
Sleep Properly
Sleep is a vital component of overall health. If you don’t get enough sleep or sleep on a regular schedule, your body may generally revolt. This can cause chronic pain. So, when it comes to sleeping on your back, there are right and wrong methods. Some guidelines for spinal health during sleeping include:
Keep Your Spine Naturally Aligned
Many people sleep on their stomachs, which is bad for their back health. The perfect position for a healthy back is lying on your side on a supportive mattress. While you sleep, your spine, particularly your neck, should be appropriately supported and decompressed.
Use a Firm or Medium-fine Mattress
A firm mattress is essential for supporting the spine, as it prevents sagging caused by outdated or soft mattresses.
Exercise Regularly
Aerobic exercise releases hormones known as endorphins that naturally lessen pain and are produced in your body. You should exercise at least three times a week for 30-minute sessions using a treadmill or elliptical machine at the gym.
Furthermore, you can strengthen the muscles around the backbone and in the extremities by weightlifting and utilizing resistance bands. When lifting larger objects, never stoop. Instead, squat with your legs, maintaining a straight back while you lift the item in your arms.
Practice Good Ergonomics
Sitting can cause or worsen a painful back condition due to the increased load on the lower spine discs compared to standing. Moreover, your natural inclination to slouch and lean forward can further strain your lumbar discs when sitting at a desk or looking at a computer screen. Incorporating chiropractic care into your daily routine can address and alleviate these problems.
Selecting the ideal office chair and maintaining good posture during seating play significant roles in supporting the natural curves of your backbone.
Maintain a Balance Diet
A balanced diet is essential for maintaining the health of your spine. A balanced diet can support the spine’s structure and function, while a poor diet can lead to spine-related issues.
Here are some significant ways that functional nutrition affects spinal health:
Bone Health
Proper nutrition is crucial for maintaining strong bones, especially the vertebrae that comprise your spine. Your bone health relies on nutrients like calcium, vitamin D, and magnesium. Vitamin D aids in calcium absorption, which is crucial for developing and maintaining bone density. Magnesium maintains the structural integrity of bones and muscles.
Disc Health
The correct nutrients are necessary for the health of intervertebral discs, which act as stress absorbers between the vertebrae. These discs are primarily composed of proteoglycans, collagen, and water. Nutrients like vitamin C, which stimulates collagen production, and water, which maintains hydration, influence disc health.
Inflammation
Chronic inflammation can intensify back pain and conditions like osteoarthritis that affect the vertebral column. Some foods have anti-inflammatory properties that can help the body to recover from inflammation. For example, fruits, vegetables, and green tea are rich in antioxidants, while fish, nuts, and seeds contain omega-3 fatty acids.
