5 Ways to Keep Your Spine Healthy and Happy

5 Ways to Keep Your Spine Healthy and Happy

DR.MAREESWARAN -MDNYS-Alternative medicine - Exercise -Naturopathy and yogic science

Whether it's a herniated disc, spinal stenosis, or strained muscles, it can take some time to diagnose and treat the causes of back pain. And all the while, you're trying to navigate health insurance, work and family life, and everyday stressors in addition to your back pain.

Here are 5 key things you can do to help achieve more comfort and pain relief.

1. Let your spine really rest while sleeping.

While you're lying down, all the structures in your spine that have worked hard all day finally have an opportunity to relax and be rejuvenated. To make the most of this time, you need a mattress and pillows that allow your spine to rest in a supported and comfortable way.

Some tips to consider when sleeping include:

• Use a firm or medium-firm mattress. Most people benefit from having a mattress that’s firm enough to support their spine, rather than an old or soft mattress that allows the spine to sag. As long as you're choosing a mattress to ensure the best support and sleeping position for your condition, there are many available types that can be helpful.

• Keep your spine naturally aligned. For back sleepers, try placing a pillow beneath the knees to reduce stress on the lower back. For side sleepers, try placing a pillow between the knees to keep the hips balanced.1 Some people may also benefit from a neck pillow that supports the cervical spine. Experiment with a few different types of pillows to see what you find most comfortable.

  
  

2. Exercise your core to strengthen abs and back muscles.

Your core muscles—located in your lower back and abdomen—need to be strong and supple in order to support your spine and take pressure off your lower back.

Unfortunately, for most of us our core muscles are rarely used enough during everyday activities. These muscles need to be toned through specific, targeted exercises. Check with your doctor, physical therapist, or other health professional to learn which exercises may be appropriate for you.

3. Your shoes need to support your spine.

Whether you're walking for exercise or just to get where you're going, the shoes you wear play an important role in supporting your lower back. Good shoes provide a supportive base that helps the spine and body remain in alignment. For example, make sure the area of the shoe that fits the back of your heel is snug, but not overly tight. A good fit prevents over pronation or supination—or too much rolling of the foot to the outside or inside.

Also, consider using shoe orthotics or inserts if you need further balance or support.

4. Deep Tissue Therapy Benefits:

1. Chronic Pain Relief: Alleviates chronic pain by reaching deeper layers of muscles and connective tissues.

2. Stress Reduction: Releases tension and knots in deep muscle layers, leading to reduced stress and anxiety.

3. Increased Flexibility: Improves flexibility and range of motion by loosening deep muscle tissue.

4. Better Posture: Corrects imbalances in the body, leading to improved posture and alignment.

5. Reduced Muscle Tension: Relieves tight muscles, reducing the risk of injuries and improving overall muscle function.

6. Improved Circulation: Enhances blood flow to deeper muscle layers, promoting oxygen and nutrient delivery for faster healing.

5. Practice good ergonomics while sitting—and limit total sitting time.

The discs in your lower spine are loaded more while sitting than standing, so long periods of sitting can create or aggravate a painful back condition. Moreover, when sitting at a desk and/or looking at a computer screen, our natural tendency is to slouch and lean forward, stressing our lumbar discs even more.

Choosing the right office chair and practicing good posture while seated plays important roles in supporting the natural curves of your back.

It's also important to do whatever you can to avoid sitting for long periods. Get up to stretch and walk around at least once an hour, try working at a standup desk intermittently during the day, or get up and pace around when talking on the phone. The spine is meant to move to stay healthy, and movement fuels the spine with healthy nutrients.