Your spine is crucial for maintaining good posture and protecting your nervous system, yet back pain and spinal problems are increasingly common. The good news is that there are many practical steps you can take to keep your spine healthy and prevent future issues. From adjusting your sitting habits to strengthening your core muscles, these nine evidence-based tips can help you maintain a flexible, pain-free spine throughout your life.
1. Stretch and strengthen the back
We all know that regular exercise is good for the body and mind, but it’s helpful to incorporate exercises that specifically target your back and core into your exercise regimen.
You don’t need to be fit or flexible to do this. Simple stretching exercises can improve core strength and, in turn, take pressure off the lower back and better support your spine.
Regularly stretching your back, abs, and hamstrings can also help more nutrients reach your spinal discs and tissues. This can reduce inflammation, keep your muscles and joints healthy, and quicken healing.
Exercises like yoga and Pilates are great ways to strengthen core muscles.
2. Be mindful of your sitting posture
Many of us have poor posture without realising it. If you’re sitting, take a moment to check your position – are you slouching or leaning forward?
The spine has a series of natural curves, and when our posture works against them, the nerves can become damaged. If you have a job sitting in front of a screen, the natural tendency is to lean towards it, which can further harm your lumbar discs.
It’s important to find a seated position that supports your spine’s natural curves – so if you spend a lot of time sitting down, it’s worth reevaluating your posture. It may also help to invest in an ergonomic chair that supports your spine.
3. Try to keep sitting time to a minimum
It’s also a good idea to limit sitting time as much as possible. The discs in your lower spine take on more pressure when you’re sitting than when you’re standing, and sitting down for long periods can actively cause back pain.
If you have to sit for work, it’s best to stretch and walk at every opportunity to keep your spine activated, even if it’s just for a minute at a time.
If you work from home, you might like to get a standing desk. Alternatively, you could try sitting on a workout ball instead of a chair to engage your core and keep your back straight. It can also help to take advantage of your lunch break and go outside for a quick walk, rather than remaining seated throughout the day.
4. Practise proper lifting
Improper lifting technique is a common cause of many back injuries. If you lift heavy items without making sure your spine is supported, your lower back muscles can become compromised, leading to painful strains. Plus, in some cases, it can cause your spinal joint to lock or your spinal discs to rupture.
To practise proper lifting, it’s important to bend your knees and lead with your hips (not your shoulders), engage your core, and keep your chest forward.
Before lifting any load, it’s also a good idea to stop and consider how heavy it is and whether you should be lifting it at all.
5. Check your sleeping position
During sleep, the structures in your spine rest and recuperate, so it’s important that your back and neck are positioned correctly at night.
Investing in the right mattress and pillow may not only be the difference between a good night’s sleep and a poor one, but between a strong spine and a sore one.
To properly support your spine, it can help to choose a firm or medium-firm mattress. If your mattress is too soft, your spine can start to sag, which can cause chronic neck and back pain and may even cause a spinal disc to pull out of place, bulge, or herniate.
Similarly, a good pillow should support the natural curve of your neck and lower back, but also suit your sleeping position. If you sleep on your side, a thicker pillow is best, as this means your neck stays in the middle of your shoulders. And if you sleep on your back, a medium or flat pillow will make sure your neck isn’t propped up too high.
Try to avoid sleeping on your stomach or curling into a fetal position as much as possible, as these sleeping positions can place extra pressure on your back.
6. Eat the right foods when possible
We all know that eating the right foods is key to staying healthy, but proper nutrition plays a direct role in maintaining a healthy spine, too.
Try to cut down on foods that cause inflammation – like refined sugar, processed foods, and red meat – and eat as many anti-inflammatory foods as possible – like whole grains, fruits, veggies, and olive oil.
It’s also wise to eat foods high in calcium and other important minerals and vitamins, such as dark green vegetables, beans and lentils, sardines, almonds, tofu, and figs. These foods can help prevent spinal disorders like osteoarthritis and osteoporosis.
Not only will eating a healthy, balanced diet make you feel good, but it can also help you maintain a healthy weight. This reduces pressure on the spine and minimises the chances of back injuries.
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Original article published on restless.co.uk
