From doctors and nurses to construction workers and stay-at-home parents, everyone requires a healthy spine for an overall healthy well-being. This is true because the spine supports the central nervous system, which controls every cell in the body, which in turn controls your overall health. Taking certain actions to keep your spine in good condition is important for every gender and age group, especially because up to 80-90% of people will experience spine or back pain in their life. Here are 9 tips on better spine care that everyone should know.
Fix Your Posture
When standing and/or sitting, make sure to keep your back straight. Keep both feet supported, with your knees and hips level to one another. Poor posture is a very common cause of back pain, especially if poor posture if continued for an excessive amount of time. Many people overlook their posture on a daily basis, so if this applies to you, make a note to check your posture whether working, sitting, or lying down. Turn this into a habit.
Lift Properly
NINDS (The National Institute of Neurological Disorders and Stroke) states that the proper way to lift weights is to:
- Stand as close to the object as possible before lifting
- Try to bend your knees so that your arms are about the same height as the object
- Lift using your legs and knees, not your back
- Make sure the item is not too heavy before lifting and get help if necessary!
Get Proper Sleep (on Your Side)
Sleep affects overall health in a large number of ways; this is when the body repairs itself. Invest in a good mattress, turning it every so often in order to prevent wearing in one spot. Remember to sleep on your side if possible, as sleeping on your stomach can put too much pressure on your spine.
Stay Active
Always stay moving, and switch positions when possible. Sitting puts more strain on the lower discs in your back than standing, so make sure not to stay hunched over a screen for too long. Movement does wonders for your spine, so get some physical activity in as often as possible.
Maintain a Healthy, Consistent Weight
Excess weight easily puts extra stress on your lower back. Know the proper weight for your body and eat healthy and consistently as to maintain this weight. Exercise is also a way one can decrease the risks of spine and back problems caused by excess weight, which is something that can be added in for even just a few minutes each day.
Get Proper Nutrition
Almost every single item you consume affects your health or body in some way, shape, or form. Bones must stay nourished and strong. Always maintain enough Vitamin C and B12 in your diet.
Stay Hydrated
Hydration keeps the fluid and elasticity present in your joints, which matters immensely for your vertebral disks. These disks may become dehydrated, leading to discomfort, pain, and sometimes serious injuries.
Stretch Out
Keeping your body stretched/moving keeps all of your joints, as well as range of movement, in the best shape possible. It’s easy to get caught up in a task and ignore the strain it is putting on your back. If you are sitting, take a break to stand up and stretch.
Pay Attention and Get Help When Needed!
ALWAYS pay attention to your body, and always reach out to a healthcare professional if you notice that something may be wrong, or you are in need of care.
Your spine is essential to your long-term health. Use these 9 tips and keep your spine in tip-top shape.
Colorado Center for Orthopaedic Excellence 