Did you know that back pain affects 16 million adult Americans?
Spinal health is a critical component of our human functioning. Without a healthy spine, back pain is a common result. And there are many more health problems and risks associated with it that may turn into deadly conditions.
That is exactly the reason why you need to know all the ways to improve your spinal health. Luckily, there is a multitude of ways you can do it.
So read on to learn more about all the ways to improve spinal health and become a healthier individual.
1. Strengthen Your Core Muscles
Exercising core muscles can help improve your spine. This is because core muscles provide support for your spine, helping you to move better and stay injury-free. To strengthen your core muscle groups, try planks, bridges, and abdominal crunches.
Just be sure to warm up your core muscles before exercising to avoid injury to your spine or the surrounding muscles. Finally, listening to your body and making sure you’re not overdoing it can also help prevent injury.
2. Low-Impact Exercises
Low-impact exercises involve slow, gentle movements that provide a range of motion that is good for strengthening and stretching the spine. Some examples include swimming, Pilates, Tai Chi, and walking. These exercises are perfect for increasing mobility, flexibility, and balance.
Yoga can be beneficial to spinal health when practiced mindfully and with the support of a knowledgeable instructor. You can modify poses as necessary to avoid pain. Many poses can be adjusted to prevent pressure on the spine, and mindfulness of the breath and the body can create a safe practice.
Spinal health can also be improved through exercises that focus on the surrounding muscles, such as those found in the core and hips. Physical exercises like backbends, twists, and pranayama (breathwork) can also be beneficial.
The regular practice of yoga can be restorative and renewing. So it will create a strong support system for the spine.
4. Eating Right
Eating right is an important facet of spinal health. Eating a variety of nutrient-dense foods will help keep your spine strong and healthy. This is while avoiding processed and sugary foods that can lead to inflammation.
Eating lean proteins helps keep bones strong and aids in muscle repair when combined with fresh fruits and vegetables. Whole grains provide prebiotics and fiber to support gastrointestinal health. Healthy fats help reduce inflammation.
Supplementing calcium and Vitamin D helps keep bones and muscles healthy, as well as aiding in calcium absorption. And making sure to keep hydrated is also key to spinal health. Water helps to cushion and protect the discs, reducing the risk of injury.
Taking the time to prepare proper, nutritious meals and snacks will help promote spinal health. This will allow you to move and be active with greater ease and less pain.
5. Regular Stretching
Stretching can help reduce pain by loosening the tight muscles that often cause pain and discomfort. It can also increase flexibility, which can reduce the risk of chronic back pain.
Furthermore, adding it to your daily routine can strengthen the muscles that support your spine. It will help you maintain a better posture which is essential for spinal health.
To maximize the benefits of stretching, it is important to stretch all four areas of your spine. This includes your lumbar, thoracic, cervical, and sacral areas.
6. Improved Sleeping Habits
Improved sleeping habits are key to maintaining spinal health. Adults should have at least 7 to 8 hours of sleep every night. And a comfortable, supportive mattress and pillow can help alleviate stress on the neck, shoulders, and spine.
Remember to avoid sleeping on your stomach because it places uneven pressure on your spine and throws it into an unnatural position. Instead, sleep on your back or side with your head and neck properly aligned with your spine and a pillow. This will keep the curves of your spine in their natural position.
Additionally, using a neck pillow is important for those who prefer to sleep on their side. It keeps the neck, shoulders, and spine aligned. Try to keep a consistent and healthy sleep routine. This means going to bed and waking up at roughly the same time each day.
You should also try to remain positive right before bed, as worry can keep the brain too stimulated to sleep.
7. Ergonomic Adjustments at Home and Work
At home, invest in an ergonomic chair and adjust the height of your desk or work surface to ensure it is at an appropriate height. While sitting, make sure to maintain a good posture and keep your back straight and your lower back supported by a lumbar cushion.
At work, take regular breaks. It is important to move around and not stay in the same position. Additionally, make sure your feet are placed flat on the ground. Use an ergonomic chair and limit the amount of bending down or reaching up from your seat.
Finally, keep your neck and shoulders relaxed and make sure to periodically stretch. Taking these small steps can help improve spinal health and alleviate back discomfort.
8. Get Professional Chiropractic Care
Regular chiropractic adjustments can help you maintain your proper spinal alignment. This is especially in the case of a spinal injury.
Chiropractic care allows for energy and blood to flow freely throughout your body. And it is beneficial for the spinal cord as well as for other areas of the body.
In addition, chiropractic care is great in aiding in overall bodily healing. Different types of chiropractors, like an auto accident chiropractor, stimulate certain nerve pathways. This helps to reduce muscle tension and body-wide aches and pains.
Improve Your Spinal Health Now
From exercise to getting professional care, there are many effective ways to help improve spinal health. It is important to take preventive measures and actively support spinal health to reduce the risk of injury or chronic pain.
This is regardless of your current physical handicap or condition. Take action today to keep your spine healthy. Enjoy a more active and pain-free lifestyle.
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