Keeping the Spine Healthy
By Salvatore (Sav) Alu B.Ost (Hons)
1.Make exercise a lifestyle– Exercise is a good way to increase blood flow and healthy nutrients to your back. However, I would recommend you consult a qualified professional for precise advice that is right for your body before commencing.
2.Reevaluate your sitting posture– Your spine has a series of natural curves, and if your typical sitting posture does not support these natural curves this may cause discomfort to your back. Gaining some postural advice from a health professional or an ergonomics check for your work station may be useful.
3.Go for a walk to support your spine- walking will provide natural movement and support to your lower back. It may help to strengthen core muscles, maintain flexibility and provide benefits of regular exercise. If you’re in pain, be sure to get clearance from your doctor before starting any new walking program. Often, a doctor’s recommendation will be for you to walk as much as can be tolerated. If you are new to walking, or if you’re dealing with pain, start out with several short walks each day rather than a single long walk. Additionally, consider walking in a pool to minimize the pressure on your spine if your pain is severe.
- 4. Massage therapy– Studies show that going for a regular massage is an effective treatment for some types of back pain. The potential benefits, include improving blood circulation for the recovery of sore muscles, restoring spinal range of motion, helping with insomnia, and upping your endorphin levels—the body’s natural chemicals that boost your feel-good emotions.
- Lifting correctly– lifting heavy incorrectly items can put your lower back muscles in abnormal positions that may lead to back discomfort. Additionally, improper lifting may cause your spinal joints to lock or your spinal discs to rupture. Not only are keeping your knees bent important but lifting your chest up and leading with hips rather than the shoulders may be effective.
Any questions feel free to call or email me.