7 Tips For a Healthy Spine

Whether you’re already dealing with chronic back pain or you just want to prevent future pain, it’s important to remember these specific ways to care for your back on a daily basis. While at first some back care changes may take a while to stick, if you keep up with them, back care really can become second nature. This way, you’ll set yourself up for better mobility and less pain even as you age. You can make definite changes now that will keep your spine healthy for years to come.

1. Exercise Your Back: Swimming (especially the backstroke), certain weight-bearing exercises and even walking and biking keep your back muscles engaged and strong. When your back muscles are well-built, they can better support your spine in all of its necessary motions, plus you will decrease your risk of injury.
2. Use Your Legs: Your legs are nice and strong, so when lifting or even just bending down, bend at your knees and hips first, instead of your back. Your back doesn’t need the pressure.
3. Bend or Twist, Not Both: Understanding how your spine is designed to move, can keep it from excess strain and so prevent damage. Your spine is not meant to bend and twist at the same time and if this movement is done continually, you can cause yourself some serious back pain and mobility issues.
4. Lift and Carry Closely: Your spine works best when your center of gravity is solid. However, when you lift or carry a load of books, a child or a sack of flour, your center of gravity can be thrown out of whack and therefore, your spine and your back muscles have to work unnecessarily hard to keep you standing upright and balanced. Make sure any added load is held as closely to your natural center of gravity as you can get it.
5. Maintain Good Posture: This may seem like a no-brainer, but most of us forget our posture as we rush through our busy lives. Turn your consciousness back to your neck and spine while you’re sitting at work, in the car, walking around the grocery store and exercising. Just a little mindfulness can go a long way to keeping a strong spine.
6. Get Support: When you’re sitting, use a chair with a backrest and supplement with lumbar or other pillows as well, especially if you work a desk job that requires a lot of sitting. Keep your feet flat on the floor or use a footrest, if necessary. Use any and all spine support props that will keep you sitting up straight. And remember to change the way you’re sitting every few minutes.
7. Quit Smoking: Studies have shown that smoking constricts blood flow to your vertebrae and discs. Since blood carries oxygen and nutrients to your spine, any decrease in blood can end in degeneration of the discs which can result in chronic pain and eventually, restricted mobility.

Always consult your chiropractor or primary care physician for all your health related advice. 

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