When you were a child, you gave little thought to back pain. You could run, do cartwheels, and climb trees without a care in the world. However, as he began to age, the health of his spine became more important.
Many people ruin their back by not lifting correctly or by lifting things that are too heavy for them to carry. Sadly, there are millions of people who suffer from back pain every day in this country. Many are permanently disabled because their pain is crippling.
You only get one back, and once you have slipped discs and a hernia, it can lower your quality of life. Back pain can cause you to miss social activities or spend time with your family. Even doing small things like running the vacuum cleaner can be a daunting task.
Did you know that according to the National Institute of Neurological Disorders y Are back problems and strokes the number one cause of disability in America? Due to the risks involved, you must take care of your spine.
Ten viable ways to promote a healthy spine
Taking care of your spine doesn’t have to be a difficult task. The easiest way to improve your back is to use better body mechanics. By simply modifying the way you move and your overall well-being, you can protect your spine health for years to come. Here are some simple ways to promote a healthy spine.
1. Always assume good posture
How many times did your parents tell you to sit up straight and not slouch? You probably let this common request go in one ear and out the other. However, now that you’re a little older, you realize why they wanted to make sure you were seated.
The health of your back is essential for your entire body. Perhaps your parents had back problems or knew someone who suffered horribly from this type of pain. By sitting up straight, you train your spine. If you collapse and feel uncomfortable, it can cause neck and back pain, and it can damage over time.
2. Do daily stretches to improve flexibility
Stretching your back and neck is essential for good back health. One of the best ways to get things back in line is to turn your head clockwise three times, then stop and move your head to the other side. When you maneuver your head in this way, it will release tension on your muscles and help keep your vertebrae in proper alignment.
Also, it would be helpful to use stretches to support your back and spine. One popular method is to use an exercise ball and roll back on it. Stretching also aligns the vertebrae and keeps back pain at bay. Like any other muscle in the body, the muscles in your back will tense up under stress and you’ll have to work out the folds.
3. Avoid sitting too long
If you have an office job or love to live the lifestyle of a TV addict, you could be causing massive damage to your back. When you stay in one position for long periods, all the muscles in your back and neck tighten.
Have you ever noticed that when you first get up after sitting for long periods of time, it takes a few minutes to get rid of the stiffness? From the neck to the knees, the whole body feels the pains, so you should avoid sitting too long. To alleviate this discomfort, get up and walk about every hour.
4. Reduce inflammation by eating healthy
If you want to keep your back healthy, you must consider your diet. Did you know that the foods you eat can contribute to unnecessary inflammation in your body? According to the Cleveland Clinic, the following foods can cause this problem:
• Omega 6 fatty acids
• Refined carbohydrates
If you want to keep inflammation at bay, try avoiding or limiting these things from your diet.
Did you know that there is a right way and a wrong way to lift? Lifting an object the wrong way can damage your back. To lift something, do the following:
• Begin by getting as close to the object as possible.
• Do not use your back or upper body to lift objects; instead, use your legs and knees.
• Bending your knees is essential because you want to keep your arms at the same height as the garment.
• While lifting, make sure your back is always straight and your head is pointing downward.
• Don’t be a hero! If the object is too heavy for you to lift without hurting yourself, you should ask for help.
6. Keep your weight at a healthy level
If you are overweight or obese, then you are at a higher risk of developing back pain. Anytime you have excessive weight or abdominal fat on your body, you put undue stress on the tendons, ligaments, and muscle structures in this area.
Having a large stomach can pull on the vertebrae in your lower spine and cause severe pain, if not permanent damage. You can fix this problem by losing at least 10 percent of your body weight, if not more.
7. Don’t Ignore Warning Signs
Spinal problems are often accompanied by warning signs. Now, you need to differentiate between common back pain and a serious problem. It is normal for most people to have occasional back pain when muscles are injured, but when the pain is chronic, it is cause for concern.
It would be helpful if you listened to what your body is trying to tell you. Many people simply try to self-medicate without addressing the real problem. Self-medication only masks the problem and does not fix it. If any back pain lasts more than a couple of days, then it needs to be evaluated.
8. Maintain an active lifestyle
A sedentary lifestyle is the worst thing you can do to your back. Not only does it increase your chances of gaining weight, it can also increase your risk of having a back problem. You should do full-body exercises like swimming, biking, walking, or cardio sessions at the gym.
When you keep your body moving, you help maintain a healthy back. When it comes to your back and neck, you need to do things like aerobics, stretching, and strength training to keep you in tip-top shape.
9. Stay hydrated
You wouldn’t think that being hydrated would be necessary for your back, but fluid intake is essential for soft tissue elasticity. Each joint relies on water to maintain a level of fluidity. The discs in your back can lose water, and when this occurs, it makes you more susceptible to degenerative disease or slipped disc.
Unfortunately, without proper fluid levels, discs can become so brittle that they break. Sciatica is one of the most common types of back pain and is often caused by a bulging disc, according to the Cleveland Clinic. Sciatica pain can be severe and put you off.
10. Get the right amount of rest
How can your sleep affect your back? Well, you need plenty of rest to repair cell damage that occurs throughout the day, but you also need to make sure you sleep in the proper position to keep back pain at bay. Do you sleep on your stomach, on your back, or on your side?
The best sleeping position for spinal health is on your side. When you sleep on your stomach, you put a lot of pressure on your chest, as your airways are also compromised and you are at a higher risk of developing sleep apnea. Your position is essential, as is your pillow.
You should invest in a good pillow that keeps your back and neck aligned properly while you rest, which can prevent you from waking up in pain. Good posture when you sleep is just as important as when you are awake.
The health of your spine is due to a complicated relationship of mobility, stability, strength and endurance. Many muscle groups in this region contribute to the overall health of your back. While many people want to emphasize the chest and abs, as they are the most commonly seen muscles, the back muscles are essential for structural integrity.
It’s time to worry about your back health, and you should incorporate things like stretching into your daily exercise routine. When it comes to your job, sitting down is one of the worst things you can do for your back.
You need to get up and move periodically to prevent your muscles from stiffening. The most important thing is that you listen to your body and what it tells you. Do not try to self-medicate to eliminate pain, as you may be trying to mask a serious underlying problem. Without a healthy spine, you can’t walk, sit upright, or do most of the things you love.