Over time, adults pick up poor habits that can impact their spine health. They end up slouching instead of sitting up straight, they spend more time on the couch than they should, and they don’t eat in a way that supports healthy joints and nerves. The good news is that there is never a bad time to start focusing on doing good things for your back. Here are some of the best ways to improve your back health.
Learn Healthy Spine Exercises
A good physical therapist can help you with healthy spine exercises. From strengthening your core to stretching out more frequently, your spine can benefit from this kind of help. Pilates and Yoga exercises are both beneficial to the body and can help you get better spine health. You can even ask a spine surgeon if there are exercises you can do to avoid surgery, or to improve the outcomes of getting surgery.
Sitting up straight is one of the easiest things you can do for your spine health. You can also stretch your arms over your head and hold for 10 seconds. Repeat this 10 times. Additionally, there are chair and floor exercises that give you a healthier and stronger spine.
Take Supplements to Improve Joint and Nerve Health
Collagen is one of the best supplements to take for joint health. It helps to improve the durability of the cartilage in between your bones. This is especially important for joint health. Vitamin D can improve bone health which means that the bones in your spinal column will be stronger and less likely to break down. You can also take inflammation management supplements like turmeric if you’re looking for a natural solution.
Find Supportive Shoes
Your shoes can have a big impact on your back health. If you’re wearing shoes that don’t fit well or lack support, they could irritate your feet and lead to poor posture. Look for supportive shoes that have a wide toe box, a roomy heel, and more pliable soles. This will help your feet to move more naturally than wearing uncomfortable heels that can damage your posture and cause pain.
Strengthen Your Back So You Don’t Slouch
It’s easy to tell someone not to slouch, but what can they do instead? It’s important to strengthen the muscles in the back and core to reduce slouching. Slouching and poor posture lead to more back pain and can eventually damage the bones and joints causing more pain and possibly the need for surgery. You can do exercises like back extensions, planks, and even wall push-ups to improve your posture. If you work at a desk, you’ll also want to consider creating a more ergonomic space to help relieve back pain.
Be Aware of How You Sit
Sitting for a long time is one of the most common causes of back pain. When you sit with bad posture, your spine can become compressed and develop pressure points that cause discomfort. If you’re sitting for too long, try to adjust your posture so that it’s more upright. This will help relieve some of the stress on your spine, making it easier for you to sit without feeling uncomfortable or hurting yourself.
Hydrate Your Body
Drink water. It’s probably the most important thing you can do for your health. Proper hydration helps to lubricate the spine as well which can improve your nerve and joint health. Water helps your body perform all sorts of functions. It helps keep your organs functioning properly, transports nutrients throughout the body, and flushes out toxins. Drinking plenty of water also helps prevent constipation which can strain the back muscles that support our spines.
Eat Nourishing Foods
Healthy fats, collagen, protein, and antioxidants all have a positive impact on your spine health. Eat nourishing foods that contain these things. Citrus fruits are a great source of vitamin C. Lean protein and bone broth contain micronutrients and collagen that are easily absorbed in your digestive tract. Too much sugar and foods that are inflammatory can cause problems down the line and diminish spine health.
Conclusion
Your spinal health is an important part of your overall well-being, and it’s something that you can take control of by making small changes in your daily life. By doing some simple exercises and stretching each day, as well as wearing supportive shoes, you’ll be able to avoid many common back problems caused by poor posture or unhealthy habits like slouching over your desk all day long.
