Back health is integral in living a pain-free and active lifestyle. If you want to enjoy a high level of mobility even in old age, then now is the right time to pay attention to how well you’re treating your spine.
Contrary to popular belief, keeping back pain and spinal conditions at bay are much less complicated than you might expect. The good news is that there are inexpensive and practical methods you can employ to achieve this, starting with the five tips we share here.
The changes that will benefit spinal health look different from person to person. This is because each individual has different histories with injuries, traumas, postures, and other factors that contribute to the current state of your spine. While these five tips are general and can be applied by anyone, the specifics vary depending on your spine’s needs.
This is why it’s crucial that you get checked by a professional before you endeavor to make the small changes suggested here. A medical professional can determine whether you have any underlying conditions, and what you can do to remedy them. If, for example, you’re diagnosed with scoliosis, then signing up for effective scoliosis treatment is your priority. Feel free to customize the rest of the tips based on the specific demands of your condition, if any.
Mind How You Rest
The spine gets a much-needed break for a couple of hours each night. Whether or not it gets the kind of rest it deserves is another matter entirely.
To make sure that every area of your spine relaxes, get mattresses, pillows, and comforters that support it well. The ideal mattress for most people has medium hardness. It gives the spine a chance to relieve itself of any weight without causing it to sag, which is usually the case with mattresses that are too soft.
Those who lie on their backs for most of the night can benefit from keeping a pillow under their knees, as this alleviates pressure on the lower back. Side sleepers should keep a pillow between their knees because doing so balances the hips and keeps the spine aligned.
Exercise Your Core
There’s a good reason every fitness enthusiast and coach emphasizes the importance of strengthening your core. Exercising your lower back and abdomen not only improves your appearance, but also the support your spine receives.
If you work out regularly, you’ll want to assess the exercises you perform and which muscle groups you target. Start adding more planks, bridge poses, V-ups, and leg raises to your routine. The more you do these core exercises, the better your back will start to feel, and the lesser the chances of straining them in your daily activities.
Wear the Right Shoes
It might surprise you how big an impact your shoes have on your spine’s health. Good quality shoes have bases that are able to support your lower back and keep your body in its proper alignment. This is the reason why you’ll see plenty of shoes created specifically for people who experience back pain. When you find the right fit for you, walking, running, and performing other activities won’t put as much strain on your spine anymore.
There are ways to determine whether you should keep your shoes or replace them. When performing different motions, do they feel secure? Are they comfortable to wear and walk in for hours, or do they eventually lead to soreness and cramps? You’ll want any pair of shoes to have sufficient padding for your heel and midfoot, and enough room for your toes to move.
Improve Your Ergonomics
Sitting and standing put more pressure on the discs in your lower spine. This is why you feel tired and uncomfortable when sustaining these positions for long periods.
Since most people spend an ample amount of their day sitting and looking at computers, it’s become increasingly common to experience problems with the neck, the upper back, and the lower back. Eventually, this leads to other health conditions such as diabetes, cancer, and heart disease.
If your work or studies entail lots of sitting, invest in a quality office chair. Practice good posture, too, to lessen the chances of developing back conditions even when you stay seated for several hours each day.
It starts with mindfulness. These five things, when done correctly and practiced regularly, can have a great impact on your spine’s health. Just remember to consult with your doctor in case you have health conditions related to your back so that the specific choices you make meet the demands of your spine.