8 TIPS TO KEEP YOUR SPINE HEALTHY

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When was the last time you thought of the wellness of your spine? If you cannot remember, then it’s safe to assume that you are not taking very good care of it. A problematic spine could lead to numerous health complications and physical discomfort. Here are 8 ways to steer clear of such spinal complications. Do check them out.
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1. DO YOGA
There is no better path than yoga to strengthen your spine. Weave yoga into your lifestyle and practice spinal stretches that would nurture your spine and increase its flexibility. Some effective stretches include the Cow pose, Cobra pose, Simple Seated Twist, Downward Facing Dog pose and the Triangle pose.
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2. EAT RIGHT
A balanced diet is the foundation of a healthy mind and body. Avoid processed foods and stick to legumes, fruits, vegetables and whole grains. It is also best to stay away from sugar and junk food.
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3. GET REGULAR BACK MASSAGES
Regular back massages can increase the blood circulation and melt away all the tension in and around your spine. Massage therapy can also improve your body’s endorphin levels and help with insomnia and other sleep disorders.
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4. MIND HOW YOU SIT
The way you sit can make or break your spine, literally. Always sit with your back straight; do not slouch. If you have a sitting job, make sure that you get up every 1 hour to stretch your back. Also, ensure that your desk and chair are ergonomically aligned to your spine.
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5. WALK AS MUCH AS YOU CAN
Make it a habit to walk for 15-20 minutes every day. Walking can help relax and strengthen your spine and also improve its flexibility. It is recommended by most doctors to resolve spinal complications. You could even try walking in a swimming pool if it is too difficult for you to walk on the ground.
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6. USE THE RIGHT PILLOW
Getting the right kind of pillow and adjusting the pillow position based on your spinal requirements are extremely necessary. It’s best to use a flat pillow if you sleep on your back. Side sleepers require pillows that are plumper, and if you have the habit of sleeping flat on your stomach, you should put a folded towel or flat pillow under your hips to support your lower back better.
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7. REMEMBER TO LIFT RIGHT
Many of you will be the victims of spinal spasms that hit you as soon as you lift something really heavy. The key is to either lift heavy objects the right way or not lift them at all. The correct lifting technique involves leading with your hips instead of shoulders and keeping your chest forward while bending to lift. It also requires you to bend your knees instead of your back while lifting.
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8. QUIT SMOKING
Smoking can not only increase your risk of lung cancer, but also affect your spine in many ways. Smoke tends to damage the blood vessels in your spine, causing serious spinal damage. Studies show that smokers are at an increased risk of developing back pain and degenerative spinal conditions.

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