Over 80% of people experience back pain during their lifetime. This can range from mild discomfort to consistent chronic pain.
Taking proper care of your spine helps to reduce this. Certain tips can improve your health and wellbeing as well. You’ll also gain better posture, mobility, and a lower risk of injury. If you experience a lot of pain, you can read these pain management strategies for lumbar spinal stenosis.
Here are 7 small lifestyle changes to enhance your spinal health.
1. Create a Workout Routine
The key to a healthy spine is staying active with different workout activities. The best results come from a combination of cardio and strength training.
Daily workouts help loosen the spine and strengthen muscles. Aim for exercises that target your back muscles and core. These also offer a better range of motion and lower risk of injury.
Always start with a proper stretching routine to warm your body up. This reduces tension in the neck and back. Walking, swimming, and weight lifting are all great options for your spine.
Daily yoga is also effective in treating back pain. It increases flexibility and muscle and joint functioning. You’ll also notice better movement and balance.
Resistance bands are a great low impact exercise as well. They provide easy and effective workouts to target back muscles.
Always drink plenty of water during your workouts and throughout the day. Proper hydration keeps fluid running throughout your body, including the spinal discs.
The right workout routine combined with a healthy diet maintains lower body weight. Carrying around too much extra weight can cause serious issues for your back.
2. Find the Right Sleeping Position
Sleep is essential for giving our bodies time to rest and rebuild. It’s best to aim for 8 hours a night in the right sleeping position.
The way you sleep can impact your spine and back health. It’s better to sleep on your side, rather than your stomach.
Stomach sleeping habits can put added pressure on your spine. You may wake up with pain or discomfort in your back and neck.
It’s also important to sleep on a supportive and comfortable mattress and pillow. This allows for better alignment for your spine and neck.
3. Stay Comfortable at Work
Sitting at a desk all day can put extra stress and tension on back muscles. There are a few key tips for how to keep your spine healthy in the workplace.
Invest in an ergonomic chair at work. This helps support the back and puts you in a proper sitting posture.
You want to place your computer screen at the right height to avoid craning your neck. This also includes keeping your back and neck in good alignment when talking on the phone or texting.
Stand-up style desks are also becoming very popular in office environments. Studies show they can enhance both your health and job performance.
It’s important to take breaks throughout the day, about every 30 minutes. Get up and walk about the office or go grab a cup of coffee. This will improve your mobility and comfort for your back and spine.
You should also stay comfortable during your work commute. Do this by putting your seat in the right position. Use the reclining feature and lumbar support for extra comfort.
4. Wear Supportive Shoes
Wearing proper sneakers when walking or running are other spine health tips. Your shoes should offer support and balance while keeping the body in alignment.
Wearing high heels can often impact your lower back and cause back pain. They push the weight of your body forward when walking. This creates a greater arch in the spine and unnatural alignment.
It’s best to wear flats or sneakers on the way to work. Then change into heels once you get to the office.
5. Get a Massage
A massage is a great therapeutic option for your spine, back, and neck. Massage is a natural method for many people who do not wish to take medicine when experiencing back pain.
It works to target certain pressure points that can provide relief. Massage can also improve the range of motion for your spine.
Heat therapy techniques, like a hot stone massage, are also effective. This helps to lessen pain and improve blood flow.
You can try this at home as well, using a heated pad. Taking a warm bath will also help reduce tension in the muscles.
6. Be Careful When Lifting
A proper lifting technique is another tip for how to have a healthy back. There is a right way to lift heavier items to avoid injury.
Do this by standing close to the item. Then bend your knees with your chest tipped forward. Keep your back straight as you lift the item and carry it.
Your legs and knees should support the weight of the item, rather than your back. Don’t ever risk trying to move items that are too heavy to lift.
7. Visit a Specialist When Needed
Experiencing consistent chronic pain may be a sign of a deeper issue with your spine. This often calls for a visit to a medical specialist.
Chiropractors can offer treatment plans to correct the issue and reduce back pain. This may include techniques like spinal decompression therapy and trigger point injections. View more here about how these services can help improve your spinal health.
The Best Ways to Maintain Proper Spinal Health
Having issues with your spine can interfere with your quality of life. These tips will help you to enhance your spinal health and general wellbeing. This will result in reduced back pain, improved posture, and less risk of injury.
Looking for more advice on the best tips for maintaining your wellbeing? Check out the health section of our blog for all the latest.