Apart from being one of the primary braces that keep the body uptight and flexible, the spine is also essential to the nervous system. As such, it protects the spinal cord, a series of nerves that enables movements by connecting the brain with the rest of the human body. However, due to aging, unwanted accidents, and illnesses, the spine’s strength and capacity can deteriorate or, worse, become disabled. If you’re worried about these risks and want to take action as early as possible to prevent such things, this article can help. Below, we’ll briefly discuss the ways to maintain a strong and healthy spine for life.
1. Avoid a sedentary lifestyle
Like other parts of the body, the back and spine also benefit from regular exercise. However, since most people don’t have time to spare for proper workouts, one can get by with simple tasks like stretching, situps, and pushups at least 10 minutes a day. While it’s not a total guarantee to a healthy spine, it should alleviate and prevent recurring or even chronic lower back pain.
2. Follow a healthy diet
Since food can affect the body, it’s essential to favor meals that make the back/spine healthier and avoid those that can cause adverse consequences. In the process, one should consume more proteins from meat or plants, dairy products (Calcium), fruits, vegetables, fish, and even herbs/spices. On the other hand, it’s ideal to refrain from consuming sugary and oily foods, red meat, refined grains, and processed meals.
3. Maintain proper posture when working
Proper posture is vital to preserving the health of the spine and preventing future surgeries. When working, mainly using a computer or other digital devices, it’s necessary to prioritize ergonomics and ensure correct back posture. In detail, a person can follow these steps:
- The back should sit straight against the chair.
- Both the neck and hip must relax in a pillow or other soft cushioning object.
- The monitor or screen must be at eye level to avoid slouching.
- Both arms should rest naturally on the chair’s armrests.
- Both knees must be at 90 degrees, and the feet should rest on the floor or an angled footrest.
4. Sleep and use pillows correctly
Regarding sleeping, there are different ways one can try to protect the back/spine. In detail, when sleeping on the back, using a pillow that supports the natural resting position of the neck and putting a cushion underneath the knees reduces the stress of the lower back. On the other hand, for side sleepers, placing a pad between the legs does the same thing, and using a thicker pillow helps level the head/neck against the shoulders.
5. Try massage therapies
While not everyone likes massage therapies, such methods can benefit the body, including the back/spine. As such, massage therapies can promote good blood flow and endorphin release and loosen tissues/muscles, reducing spasms or severities of injuries. Accordingly, these remedies can help prevent back surgeries in the future, where one might decide from artificial disc replacement vs spinal fusion operations.
Protect The Spine And Remain Observant
Indeed, the spine is an essential part of the human body, so it’s crucial to take care of it well. Moreover, besides the five tips and ways mentioned above, it’s also beneficial to maintain a healthy weight, relax the back from time to time, especially when working, and meditate to reduce stress and energize. Finally, it’s best to remain observant of the body, never ignore signs of illnesses, and regularly consult medical professionals for proper care of the spine.