A healthy spine is essential for holistic health. But most people have no idea how their lifestyle harms their spine or how their overall health and wellness are affected. A chiropractor is dedicated to ensuring your spinal health is optimized, but there are also many ways to improve your health and protect your spine daily.
Here are five practical ways to achieve comfort and pain relief by caring for your spine.
- Sleep Well: When lying in a bed, the spinal structures that have worked all day can relax and be refreshed. To get the most benefit from your time sleeping, you’ll need to choose a mattress and pillows that support your spine and give your body the rest and comfort it needs. Most medical experts recommend a firm or medium-firm mattress that will support the spine, as old, worn-out, or soft mattresses allow the spine to sag. People should experiment with a few types of supportive pillows to find the right option for comfort and support – some find that a neck pillow may benefit the cervical spine. To keep the spine in natural alignment, back sleepers can place a pillow beneath their knees to reduce stress on the lower back; side sleepers can place a pillow between the knees to balance the hips.
- Choose Your Footwear: Whatever amount of walking is done throughout the day, a person’s choice of shoes plays a vital role in lower back support. Good shoes function as support for spinal and body alignment. A proper fit prevents over pronation or supination—or excessive rolling of the foot to the outside or inside. (Read more about the effects of high heels on your spine here.) Shoe orthotics or inserts may also provide balance or support for those who need it.
- Strengthen Your Core: The core muscles in your lower back and abdomen must be strong to support the spine and reduce pressure on the lower back. Unfortunately, core muscles are rarely used during ordinary activities and must be worked through targeted exercises. Individuals should consult with their chiropractor to learn which exercises may be beneficial for them and helpful in minimizing back pain.
- Schedule a Massage: A back massage offers several therapeutic benefits, such as increased blood flow, relaxed muscles and connective tissues, and enhanced peace of mind. While any massage provides some level of benefit, research suggests that a moderate-level massage results in more elevated stress relief than a light-touch massage.
- Sit Properly – and Not Too Long: The discs in the lower spine can become aggravated when sitting for too long, resulting in significant pain and discomfort. The spine is designed to move to protect a healthy body, and sufficient movement provides the spine with beneficial nutrients. While many people spend their day sitting at a desk or staring at a screen, often slouching and leaning forward, stressing the lumbar discs. Sitting in an ergonomic office chair and using good posture will support the spine’s natural curvature. Sitting for long periods of time is as detrimental as sitting with a poor posture. Those who have a desk job should stretch and walk around at least once an hour. Other options may be utilizing a standup desk or pacing when on phone conversations.
Seeing a Chiropractor is Paramount for Your Spine
Dr. Ryan Johnson is a Sarasota chiropractor dedicated to the holistic health and wellness of his patients. He will work to protect your spinal health through traditional adjustments and innovative, state-of-the-art treatments. Call today to set up your initial appointment and to learn more about our wide range of holistic services.
