4 Tips For A Healthy Spine

4 Tips For A Healthy Spine

If you are concerned about the safety of your spine, then this is the post for you. In this post, we will look at four tips to help you keep your spine strong and healthy.

1.Ensure Proper Posture

Whether you are exercising or going about your day-to-day activity, ensuring that you have a proper back posture is a great way to ensure the longevity of your spine. Improper posture can hurt your spine over the long run, causing problems such as muscle sprain, fractures, and even vertebral disc herniation.

Here are a few tips to ensure a proper posture:

  • When working for long hours, make sure to switch positions often or take breaks.
  • Avoid crossing your legs when sitting
  • Ensure the chair you use has back support.
  • Stand straight with your head leveled when walking or standing.
  • Ensure proper lifting technique and posture when working out.

2.Exercising

Engaging in some form of exercise can also be a great way to improve the strength of your spine. Studies show that engaging in certain exercises improved the lumbar flexion, back pain, and lumbar extension of 40 females with NSCLBP. Engaging in certain exercises strengthens the muscle around your spinal cord. It also improves blood circulation in the back, which reduces pain and stiffness.

Some exercises you can try out for a healthy spine include:

  • Bridges
  • Knee to chest stretch
  • Back Flexion exercises
  • Cat Stretches
  • Hip Stretch

These are a few exercises that can immensely improve your spine’s health.

3.Ensure A Proper Sleep

We spend roughly 26 years of our lifetime sleeping, which implies that sleep is an integral part of our lives as humans, and the way you sleep can affect the health of your spine. Therefore, you want to establish a good sleeping routine to ensure that you keep your spine healthy always.

Here are some tips to ensure that you are sleeping right:

  • Use a high-quality mattress that is soft enough to adapt to the curves of your body but firm enough to hold up your body.
  • Use a pillow to support your neck, and place a pillow in between your thighs to support your lower back.
  • Sleep on your back and avoid sleeping on your stomach.

4.Eat Healthily

Diet is another factor that can affect our spine, and tweaking our eating routine can help ease back pains and nourish your spine. By including certain foods in your diet, you can help alleviate your body pressure on the spine and improve the strength of your spine’s bones.

Here are a few foods tips from spine.md the can help improve your spine’s health:

  • Eat magnesium-rich foods such as nuts, fish, vegetables, bananas to help control muscle tension.
  • Eating foods such as salmon, spinach, kale, dairy, yogurt, and many more, are rich in Calcium and Vitamin D, which strengthens your bones, and prevent osteoporosis.
  • Eating foods fortified with Omega 3 fatty acids such as Mackerel, Cod liver oil, Oysters, and others can help alleviate back pains.