The tips covered here along with additional links provide simple ways to help support your spine and overall back health.
- 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 in a supported and comfortable way. Your choice of mattress and pillow is largely based on personal preference, your preferred sleep positions, and your specific back or neck problem. Visit: www.spine-health.com/wellness/sleep/choosing-best-mattress-lower-back-pain
- Exercise your core to strengthen abs and back muscles. Your core muscles (lower back and abdominal muscles) need to be strong and supple to support your spine and take pressure off your lower back. Unfortunately, for most of us our core muscles are rarely used during everyday activities; they need to be toned through specific, targeted exercises. These exercises are simple and can be performed as part of a daily routine. Visit: www.spine-health.com/treatment/physical-therapy/core-body-strength-exercises
- 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. Also, consider using shoe orthotics or inserts if you need further balance or support. Visit: www.spine-health.com/wellness/exercise/guidelines-buying-walking-shoes
- Enjoy a massage. Did you know that massage has a number of therapeutic benefits in addition to stress relief? A good massage will help increase endorphins—the body’s natural painkiller—in your bloodstream, which in turn may allow you cut back on pain medication. Massage can also encourage blood flow, which brings healing nutrients to the affected area and can speed healing.
- The discs in your lower spine are loaded 3 times more while sitting than standing, so long periods of sitting can create or aggravate a 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. Get up to stretch and walk around every 20 to 30 minutes, try working at a standup desk for part of 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.