The spine is the foundation of performing all tasks. Without a healthy spine, it becomes quite hard for people to manage their everyday lifestyle. From obesity to being in an accident, there are a lot of ways that people can hurt their spine. Although medical treatment is mandatory for severe conditions, just making simple changes in your lifestyle can help you improve your present condition spine and reduce the pain and pressure.
Are you looking for a healthier lifestyle in 2021?
If yes, you need to put all your focus on building a stronger core and consider it as one of the fundamental aspects of living a full life.
Factors Contributing to Bad Spine Health
Here are some important factors that contribute to the deterioration of spinal health.
As you age, your spine becomes weaker and it becomes kind of impossible to keep up with the active lifestyle that you were used to. Spinal stenosis, degeneration. These health issues also lead to neck problems. Many patients who go for neck injury treatmentactually have spinal problems.
When you start gaining weight, excessive fat on your spine and stomach (and not to mention breasts) leads to unwanted pressure on the spine. Almost 65% of obese people have reported having severe spine pain while sitting and standing completing their day-to-day tasks.
Are you working long hours sitting in front of your computer with no changes in your posture? Or are you slouching on your couch watching Netflix during your holidays? Because if you are, there is a possibility that your posture can lead to spine pain.
Pregnant women are carrying the weight of themselves as well as the child. With excessive weight, it is normal to have spinal problems. Many gynecologists advise women to visit a spine doctor – especially the ones who are either weak or obese.
Poor Lifestyle Choices
Your activity levels and the way you exercise every day can also have a significant impact on your spine health. People who maintain poor lifestyle choices are known to develop spine problems. People who simply stretch out every day have much better spinal health than those who do not move at all.
How to Maintain Your Spine Health?
Some of the most common ways to maintain spine health to achieve more comfort and good results are:
Give Your Spine Rest
Whether you have a sitting job or you work hard labor every day, your spine needs rest. You need to give it time to completely relax and get ready for the new day. Every single day when you lie down to sleep, your spine will stretch itself and rejuvenate itself.
For this to happen successfully, you certainly need a mattress and pillows that add to comfort instead of sucking the comfort out of it.
Some things that you need to consider adding to your sleeping experience are:
- A mattress that is firm enough of supporting the spine rather than being ‘too hard’ or ‘too soft’. A mattress that causes discomfort or sags the spine is not the one for you. Therefore, you need to look for the best one out there. Professional brands and mattress stores have collections and options for different ages, health patients, and spine conditions. Chiropractors can also recommend a mattress fit for your current spine condition.
- When you sleep, it is important that your spine maintains its natural alignment. People who sleep facing up do not have such problems but the ones who sleep on their side or back need some assistance. Put a pillow under your knees if you sleep on your back. If you sleep on the side, try placing the pillow between the knees.
- Add a neck pillow to support your cervical spine. Many people getting neck injury treatment due to different conditions are also known to add some kind of support for their spine.
When you exercise your abs, back, and core muscles every day, you will start looking at changes in a matter of days. There are a lot of exercises that will help you tone the muscles. Although target exercises do not help that much in weight loss, they are a great way to tone your muscles, help in balance, and even strengthen the core.
Some of the most common exercises for your spine are:
- Hip Stretch
- Butt Bridge
- Hip Stretch
- Leg Raises
Wear The Right Shoes
Whether you are moving around to get your workout done or just to complete your day to day tasks, the shoes you’re wearing play a key role in protecting your spine. Healthy shoes have a supporting foundation that lets the spine and body stay aligned. For e.g., make sure the shoe region that suits the back of your heel is snug, but not too close. Wearing shoes that fit your size perfectly will prevent problems like over pronation or supination. Simply investing in good shoes and wearing the right shows on appropriate occasions will help you maintain your feet and spine health at the same time.
Get A Massage
Getting a good massage will help you relax. A massage will help you get therapeutic benefits. Many people who get regular massage get amazing health benefits like:
- Increasing blood circulation
- Loosening all the tight muscles in the body
- Relaxing the muscles
- Relaxing connective tissues.
Although you can easily massage yourself or get it from a family member, getting a professional massage will reap your spinal health benefits for a long time. Here are some of the most common massage techniques:
- Swedish massage
- Sports massage
- Hot stone massage
- Deep tissue massage
- Trigger point massage
Maintain A Healthy Lifestyle
Stop the excuses like your health is not allowing you to move more or you are just not getting enough time to move around. Simply by sitting for large time periods, you are genuinely causing the discs in your spine to exert and suffer a lot of pressure.
Naturally, people slouch and bend ahead when they are working on the computer therefore, it is quite bad for your posture. Simply taking out a few minutes from your everyday routine or waking up a bit early to get your workouts done will help you remain active as well as build a genuinely effective everyday routine.
Stop Sitting Too Much
Sitting for long periods results in spinal issues as well as unwanted weight gain. You need to get up and get yourself a workout every 2 days with a regular walk every day. Just pace around the house, pull some squats while making breakfast and you will feel the blood circulating. Getting yourself active is important for a healthy lifestyle and people who are more active in their youth have a much healthier life in their older days.
Spine-health is important for regular functionality. People need to understand by just making simple changes in their lifestyle, they can actually improve their spine health. From regular walks to exercises and good bed accessories, you can easily rescue the pain. Just make sure that you are regularly seeing the spine doctorin case of any severe damage but for regular changes, you can just incorporate healthy habits and see amazing results.