10 Tips to improve your spinal health
10 Tips to improve your spinal health
Back pain is one of the most common heath problems in Australia. This is mainly because of lifestyle issues and the fact that most people don’t pay close attention to their spinal health. As a result, the bones and the intervertebral disks deteriorate over time leading to a decline in the functionality and flexibility of the spine. Dr. George Hardas, a spinal health specialist at St George Hospital in Sydney, advises that the following tips can go a long way helping people improve their spinal health.
1. Exercise Regularly
Regular exercise will promote the strength, stability, and the general health of your spine. Although the modern lifestyle has become relatively sedentary, you can stay active by walking or cycling to work if you can. You can also take up a sport. Whichever option works for you, just remember to start your exercise program slowly to give room for your muscles to warm up.
2. Maintain a Good Posture
To reduce strain on the spinal tissues, it is advisable to assume efficient and supportive postures while standing, lying, walking, or sitting. This will significantly reduces the risk of spine injury and enhance your overall spinal health.
3. Lead a Healthy Lifestyle
The effectiveness of any action you are going to take towards improving your spinal health will significantly be influenced by your overall health. Thus, for you to improve your spinal health, you have pay attention to leading a healthy lifestyle by checking on issues such as nutrition, body weight, and even mental health.
4. Use Proper Lifting Techniques
Proper lifting techniques will go a long way in protecting you from spine injuries. For instance, when lifting something from the ground, it is wise to keep the back straight and only bend the legs. This reduces stress on the lower back and minimizes chances of suffering from back pains.
5. Quit Smoking
If you didn’t have a convincing reason to quit smoking; do you for your spinal health. Smoking has the effect of reducing the amount of oxygen that your body receives. Oxygen is essential for maintaining healthy muscles and ligaments. It is, therefore, not a surprise that smokers are more likely to experience back pains compared to non-smokers.
6. Sleep properly
You should have adequate sleep and always sleep in the right posture. It is advisable to lie on your back or you your side rather than on the stomach. Adequate sleep implies that you have to sleep for about 8 hours per day. Sleep ensures that there is optimum environment for tissues growth and repairs, and this goes a long way in improving spinal health.
7. Use your Mobile Phone Less Often
Do you look at your phone and other mobile devices too often or for too long? That could be detrimental to your spinal health. It can lead to upper back pains, headaches, shoulder aches, and even increased spine curvature. Therefore, for the sake of your spinal health, it is advisable to take a break from your mobile devices.
8. Walk Efficiently
Walking takes the efforts of over 200 individual muscles. All the muscles of the spine and the pelvic have important roles to play. Thus, the way you walk affects the well being of your spine in some way. To enhance your spinal health, it is advisable to avoid slumping while walking. High heels and platform shoes are also not good for your spinal health. Walking with your neck and head in a neutral position is recommendable.
9. Work on your Core Strength
To avoid overworking the spine, you should work on strengthening your muscles. Stronger muscles will enhance your posture and address the problem of back pain to a great extent.
10. Consult your Local Chiropractor
It is clear that there are so many things that you need to do to keep your spine in good shape. If you are confused and wondering where to start, just seek the assistance of your local chiropractor. The chiropractor will assess the state of your spinal health and guide you most appropriately.
Overall, it is apparent that although most of the things that you need to do to improve your spinal health are things you can start doing right away, it is advisable to see your local chiropractor for assessment and guidance. If you are in Sydney, you can count on Dr. George Hardas of St George Hospital to guide you on any spinal health issue you might be having.