Whether it’s a spinal stenosis, herniated disc, or strained muscles, it takes some time to get identified and treat the causes of back pain. And all the while, you’re trying to navigate health insurance, work and family life, and everyday stress—all while dealing with your back pain.
This blog highlights a a couple of simple things which you can easily follow to help achieve some sort of comfort and pain relief.
5 simple tips to keep your spine as healthy and happy as possible:
1. Let your spine really rest while sleeping.
All your spinal structures that have worked very hard all day long eventually get an opportunity to relax and be revived, while you’re lying down. To make the most of this time, you need a mattress and a pillow that lets your spine to rest in a comfortable way.
The choice of mattress and pillow is mostly based on your personal preference, your preferred sleeping positions, and circumstantial back or neck problem.
There are many types of mattress available which can be helpful, as long as you’re choosing a mattress to ensure the best support and sleeping position for your condition.
2. Exercise your core to strengthen abs and back muscles.
Your lower back and abdominal muscles — core muscles —- demands to be flexible and strong in order to support your spine and take pressure off your lower back.
Unfortunately, most of us hardly use our core muscles during our everyday activities; they need to be toned through specific exercises. These exercises are simple and can be performed in 20 to 30 minutes as part of our daily routine.
3. Your shoes need to support your spine.
Whether you’re walking for exercise or just to get somewhere, the shoes you wear at that time plays a crucial role in supporting your lower back. Good and comfortable shoes provides a supportive base that helps the spine and body remain in alignment. For example, ensure that the area of the shoe that fits the back of your heels is cozy, but not overly tight, as a good fit in the heel prevents over pronation or supination—or too much rolling of the foot to the inside or outside.
4. Enjoy the benefits of massage.
Did you know that massage has a number of healing benefits in addition to general stress ease? Getting a good massage helps to release endorphins (body’s natural painkiller) which in turn allow you to cut back on pain medications. Getting massage helps to boost the blood flow, which brings the healing nutrients to the affected area and helps speed up the healing process.
While going to a massage expert is not the same, as having a massage chair in your know house which can be a practical and easy way to get some benefits of acupressure or massage.
5. Practice good ergonomics while sitting—and limit total sitting time.
The discs in your lower spine are loaded 3 times while in sitting posture than while standing, so long periods of sitting can intensify a painful back condition. Moreover, while sitting at a desk and/or working on a computer screen, our natural tendency is to slouch and lean forward, stressing our lumbar discs even more.
Selecting the right office chair and practicing good sitting posture plays an important role in promoting good posture and supporting the natural curves of your back.
It’s also important to do whatever you can do to avoid sitting for long period of time. Get up to stretch and walk around a little every 20 to 30 minutes, or get up and pace around when talking on the phone. The spine is meant to move a little to stay healthy, and movement fuels the spine with healthy nutrients.
The topics covered in this blog are simple ways to help support your spine and overall back health. Even when you are suffering from serious pain and are going through extensive medical treatments, we recommend you try and remember the simple things you can do for your back — even a small change can help you with the healing process.