As busy as we are, we often forget the fundamentals of taking good care of our backs.
Get back to the basics of spine health with these 6 simple tips:
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- Stay hydrated and practice good nutrition. Maintaining a healthy diet and staying well -hydrated will optimize blood flow and nutrition to your organs, joints, and spine. Blood transports nutrients and oxygen throughout the body, and it eliminates cellular waste. The discs in our backs are made mostly of water, so staying well hydrated will keep them healthier and more pliable. Ideally, try to drink 8 large glasses of water every day.
- Sit comfortably. Seems counter-intuitive, but sitting is actually harder on your back than standing. Sitting obstructs blood flow along your spine, and it increases the stress on your spine. If you must sit a lot, finding the right setup can help you stay comfortable. While sitting, make sure your knees are slightly higher than your hips, push your chair right up to the desk, and support your arms with armrests. Make sure you get up and walk around often, or try periods of standing at your desk.
- Employ healthy body mechanics. Avoid suddenly straining a muscle or worse by employing healthy body mechanics. Pushing objects is easier on your back than pulling them. Pivoting your feet to turn is safer than twisting, and always hold heavy objects close to your body when you are moving them.
- Strengthen your core. The muscles in your abdomen and back are responsible for supporting your spine. The stronger they are, the healthier your spine will be. Find some core exercises you like, and stick to them.If needed, please discuss how to adjust your exercise program with your doctor or therapist.
Udpated: 06/23/2014
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