Tips For A Healthy Spine

Adopting a good posture and an active lifestyle to maintain good health for your spine cannot be overemphasized. Majority of the problems can be managed conservatively, and even if no surgical intervention is required, certain lifestyle changes lead to a fitter spine.

Here are some very basic tips to reach the goal of a healthier spine.

While Standing

• All of us need to spend a good amount of time standing at one place.
• When standing, keep one foot slightly in front of the other, with your knees slightly bent.
• This position helps to take the pressure off your low back.
• Avoid standing bent forward at the waist for long periods of time.
• The muscles in your low back become fatigued quickly in this position, leading to pain.

While Lifting Heavy Weights

• Avoid twisting while lifting at all times. Twisting is one of the most dangerous movements for your spine, especially while under load.
• Especially after surgery, avoid any twisting movements.
• Try and avoid lifting any heavy loads if you are not used to it.
• Pushing is easier on your back than pulling any heavy object.
• Go down on your knees to lift, then lift the object as you lift yourself up with your legs.
• Don’t be a Hero. If you must lift a heavy item, get someone to help you.
• Keep heavy objects as close to the body as possible while lifting and carrying.
• For shoppers: Carrying two small objects (one in each hand) is often easier on the spine than carrying a single heavy bag on one side.

Sitting

• Avoid rolling your shoulders forward (slouching).
• Try to maintain the natural curve in your low back.
• It is very important to get up every 30-40 minutes after prolonged sitting to take a break and stretch.

Reaching an Object

• If you have to pick or lift something that is kept overhead, stand on a stool. Do not over-stretch.
• While lifting anything off the floor, do NOT bend over at the waist. Instead, go down on your knees and pick it up.

Healthy Diet and Exercise

• Your spine carries you around. The more load you put on your back, the more trouble you are inviting. Try to lose weight, especially if you have a spine problem.
• A “Beer belly” puts a lot of strain on your low back and muscles.
• The most efficient way to reduce weight is by eating a healthy diet and exercising regularly.
• Note: Consult with your doctor before starting any exercise if you have a spine problem, as incorrect form may make the problem worse.

Yoga

• Yoga is strongly recommended for the general well-being of the spine.
• It improves flexibility and strengthens your core and spine muscles.

Sleeping

• If you have back pain or pain traveling down your legs, placing a pillow under the knees can help while sleeping on your back.
• Lying on one side with a pillow between your knees may reduce pressure on your back.
• Thumb Rule: Avoid any position which you find uncomfortable.
• Mattress: Normally, the type of mattress does not really matter unless it starts sagging in the middle.
• While sleeping on your side, try to use an appropriate-sized pillow so that your neck does not hang or bend awkwardly.

Quit Smoking

• It is proven in various studies that smokers have more spine-related problems than non-smokers.
• Smoking reduces the blood supply to your spine discs, accelerating degeneration and delaying healing.