The spine is well designed to withstand lots of wear and tear over the years. However, due to a sedentary lifestyle and poor maintenance, many people experience back problems from an early age. Back pains can diminish the quality of your life especially if it happens for prolonged periods. It can hinder mobility and prevent you from carrying out your daily activities. As such, it’s crucial to maintain a healthy spine. Here are some ways to maintain a healthy spine.
- Use A Firm Mattress
Something as simple as changing your mattress could save you years of back problems. Your spine usually assumes the position you sleep in. This can affect its health if you have a mattress that doesn’t offer proper lumbar support. A good mattress ensures your spine maintains its natural alignment and balances your body weight to avoid putting too much pressure on your back. Remember also to keep turning/rotate your mattress every 3 months or so, this ensures even wear of the mattress. Check out this article on How Often Should You Replace Your Mattress?
- Maintain Good Posture
Whether you’re sitting, walking, or standing, it’s important to maintain good posture to promote a healthy spine. Avoid slouching over as this can put excessive pressure on your back. Ensure that you sit at an appropriate height with your desk so that you don’t bend over while working. Additionally, wear shoes that offer good lumbar support and always stand straight up. Why High Heels Are Bad For Your Health
- Stay Active
Like other parts of the body, the spine also requires regular exercise so as to build strength. Additionally, exercising helps you manage your weight thus reducing stress on your back. Doing exercises such as aerobics stretches, and yoga is especially good for the back as they help improve flexibility. Try to do back exercises every day for about 10 minutes to keep your spine in good shape and avoid back-related problems. 10 Reasons You Should Practice Yoga
- Eat Spine-Friendly Foods
Good nutrition is one of the best ways to maintain good health. The spine thrives on a Vitamin C, Vitamin D, calcium, vegetables, and protein diet. Vitamin C helps in cell growth thus helping the spine repair itself while vegetables, calcium, and Vitamin D promote bone formation. As such, these foods are essential to nourish the spine and avoid back problems.
Check out 7 Health Benefits Of Bone Broth
- Stay Hydrated
The spine is made up of a series of bones connected to each other cushioned by discs that allow mobility. Since these bones rub against each other constantly, it’s necessary to provide lubrication and keep the discs supple. If the spinal discs lose excess water, they become brittle and are more susceptible to slip out of place. Therefore, you should stay hydrated to maintain a healthy spine. Lifestyle & Health: The Benefits of Staying Hydrated
- Avoid Jerky Movements
Try to move steadily, especially when lifting things, to avoid injuring your back. The golden rule when lifting heavy objects is to lift with your legs. This gives you more power and stability without hurting your back. Bend your hips and knees while you keep your back straight. Also, don’t lift things that are too heavy for you as this could lead to a serious accident.
- Reduce Stress
Stress makes us tense up our muscles leading to poor posture. If you experience stress over a long period of time, it can affect the health of your spine. You can get a massage to help release some tension. However, it’s necessary to address the cause of stress to prevent chronic back pains in the future. Lifestyle: 5 Simple Tips For Managing Stress
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