Many people experience occasional pain in their back or neck. This may indicate an unhealthy spine. Across the globe, a large portion of the population is suffering from a muscle strain in the spine. It is important that you are aware of tips to improve the potency and agility of your spine. Following these tips can also help alleviate any pain due to injuries.
Perfect your exercise routine
A proper exercise routine can help improve your spine health in the long run. Moreover, it can also act as an effective back pain treatment if your spine has been injured. You do not need a complex workout program like that of an athlete. You can curate a regimen that focuses on strengthening your back, abdomen, and hamstrings. This type of workout can help move nutrients into your spinal discs and tissues.
Massage therapy
Massage therapy is a vital part of at-home spine treatment in India. It renders numerous benefits such as relief from spinal injuries or chronic pain. Getting a good back massage can help activate your blood flow and relax any sore muscles on the back. Likewise, a massage helps boost your endorphin levels that permeate the spinal column. It is also extremely therapeutic and helps you sleep better at night.
Swimming therapy
Swimming is a great therapy to relieve back pain or injury. This exercise releases all the pressure on the bones since the buoyancy of the water carries the spine. It also averts friction that may place stress on the spine.
Heat therapy
Heat is universally used to help alleviate pain. Applying heat to your back can help activate blood circulation. This therapy helps direct the essential nutrients to your spine and also relieve muscle spasms. You can use heating pads, wraps, or a warm bath to apply this therapy to your spine.
Try yoga/meditation
Meditation is known to relieve all kinds of stress in people. Habits like yoga or Tai Chi can help alleviate even chronic back pains. Since they include breathing and stretching, these exercises improve your spine health drastically. You must opt for a meditation exercise that suits you the best.
Walking habits
Walking is proven to have a lot of benefits on the physique of a person. Regular walking can help strengthen the core and consequently, improve your spine health. This simple exercise helps maintain your body in an upright posture, retains bone structure, and enhances overall flexibility. Even the best spine surgeon in India will recommend this efficient exercise.
Other effective tips
There are a few tips that you can incorporate into your everyday life to enhance spine health. Some of them are given below:
- Proper body posture: The spine is composed of natural curves. Hence, it is important to support them when sitting. If your posture goes against their direction, you may end up injuring the nerves on your spine. Try walking or standing for a few minutes in between your work. Most importantly, use an ergonomically supportive chair.
- Healthy diet & eating habits: Eating right also plays a major role in your spine health. Taking calcium-rich meals that also include vital minerals and vitamins can help avoid spinal problems like osteoarthritis and osteoporosis. Also, sustaining a healthy body weight relieves stress on the spine. A good diet paired with exercise can reduce the risk of suffering a back problem.
- Careful lifting: Lifting heavy goods incorrectly can weaken your lower back muscles, resulting in an injury or severe muscle spasms. While lifting heavy objects, if your body is not correctly positioned, you might jam your spinal joint or burst your spinal discs. Lifting is not just about bending your leg joints. When lifting a big thing, let your hips guide you instead of your back. Push your torso forward and rely on your abdominal muscles.
- Sleeping position: Your sleeping positions and habits can also have adverse effects on your spine health. Use a pillow that protects the natural curvature of your neck. This is unique in every person. A pillow that works for one individual may not work for the other. The sleeping position you choose also has an impact on the type of pillow you should use. The right pillow for you is determined by the height & width of your shoulders.
