Pain in the spine occurs for various reasons. It can take you by surprise or appear gradually, hinder movement in the neck, lower back, and even give to the legs. Especially diseases of the spine are relevant in our century, when a sedentary lifestyle prevails over a mobile one. However, daily simple ways to take care of the spine will help to avoid such problems.
Make exercise a daily ritual
Exercise and physical activity – the key to the health of the spine, which is designed to move. Therefore, even a simple program of exercise that stretches and strengthens the hamstrings and abdominal muscles can help nourish the spinal discs and soft tissues, speed up the healing process, and keep the entire spine healthy, including the discs and muscles. , ligaments and tendons.
Believe in mind-body connection
Daily meditation has been shown by research to be an effective tool in the fight against chronic back pain.
While sitting, watch your posture
The spine is designed to bend, but 8 hours in a chair in a hunched position leads to muscle tension and pain in the lower back and legs.
The discs of the lumbar spine during sitting are already under the influence of a triple load, why complicate their task even more? Make sure your chair, which You spend your working day correctly adjusted, don't forget to get up every half an hour and do a warm-up.
Choose your shoes wisely
Benefits of Walking for Spine Health – this is muscle strengthening, the supply of nutrients to the vertebral structures, increasing flexibility and strengthening bones. However, to avoid pain in the spine, it is necessary to choose shoes that are flexible and comfortable, which will provide reliable support and help the spine stay in a straight position.
Relax with heat therapy
Neck and back pain at the end of a hard day – this is quite normal. Heat therapy – a great way to get rid of discomfort in the spine and relax before going to bed.
Choose supportive mattresses and pillows
Ideally, a person spends 1/3 of the day sleeping. This time is very important for the health of the spine, as it serves to relax after a hard day's work. However, an uncomfortable sleeping surface puts strain on the spine during sleep, resulting in neck and back pain in the morning.
Keep your diet
Nutrition affects the entire body, including the health of the spine. The more natural products you use – vegetables, fruits, dairy products, meats, grains and legumes – the less often diseases of the spine will disturb you. Of particular benefit to spinal health is calcium (it strengthens bones and increases their density), as well as nutrients and vitamins that help prevent osteoporosis, osteoarthritis and other diseases. Also, maintaining a healthy weight helps reduce stress on the spine and minimize pain in the spine and back in general.
Go swimming
Water treatments are very beneficial for the spine, as the water itself provides support for the bones and joints during swimming. Swimming reduces the risk of injury or pain during other activities.
Cold water reduces inflammation in the joints, while hot water stimulates blood flow to the muscles and promotes recovery from sprains.
Trust a qualified massage therapist
Studies show that massages – one of the most effective remedies for back pain, as they improve blood circulation, help to relax, restore mobility of the spine, get rid of insomnia and improve mood.
Quit bad habits
If you are a smoker, you are at greater risk of pain in your spine and lower back. Smoking is one of the reasons for the development of degenerative diseases of the spine, which lead to damage to the vascular structures of the vertebral discs and joints.
Lift the load correctly
When lifting weights incorrectly, the muscles of the lower back assume an incorrect position, which leads to painful stretching, blocking of the vertebral joints and even ruptured discs. Proper lifting isn't just about engaging your knees, it's also about pushing your chest forward and keeping the weight close to your body.
If you put the above recommendations into practice every day, you will reduce the risk of developing diseases of the spine, pain in the spine will torment you much less often, and you will feel much better.
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