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Thursday, 11 July 2019

Tips To Keep Your Spine Healthy

Have you ever thought or said 'oh my back aches'? From time to time, I'm sure most of us may well have! There are things that you can do to help keep your spine healthy ... as Dr. Brent Wells writes:

"Whether you know it or not, your spine has a huge influence on your overall health and well-being. Not only is it the main support system for keeping your body upright and moving, but there are also plenty of internal systems that rely on a healthy spine to function properly. 

With over 80% of people experiencing back pain at some point throughout their life, it isn't unlikely that you will become a part of that statistic. That is unless you take action now and work at building a healthy spine. By doing what you have to now in a preventative way you have a lot less chance of developing something later on. 

These five daily habits that you can include in your normal rituals aren't anything overcomplicated either. You can start making small changes now and continue adding as you go along until all of the habits have become part of your lifestyle. Soon, you will be able to rest easy knowing that your spine is in good condition and so is your health. 


How to Make Your Spine Strong
Research has proven that if you live a sedentary lifestyle, you are more at risk for developing issues with your spine including back pain. You need to get up and get moving and keep that a regular part of your daily activities. It doesn't necessarily mean that you have to go spend hours at the gym either. Do any of these healthy spine exercises to keep yourself moving and your spine strong:
Bike ride
Walk
Swim
Play with your kids
Go to the gym
Dance
Yoga
Any of the exercises that you do, if your focus is on how to keep a healthy spine for life, you need to choose ones that are a combination of strengthening, aerobic, and stretching exercises to see the best results.

Choosing the Right Food for Spine Health
Eating healthy and making the proper nutritional choices is always an important aspect to take into consideration not only for spine health but for your overall well-being. There are some foods that will help in reducing any inflammation and building strong bones which all lead to a healthier spine. Building strong bones now will help in protecting you from developing osteoporosis further on down the road as well, which is also a leading problem for back issues. Foods that are high in Vitamin D and calcium that should be included as part of your spine care tips are:
Leafy green vegetables
Fruits
Fatty fish
Beans
Eggs
Nuts
Milk
Yogurt
Cheese
Be sure to eat a well-balanced diet including any or all of these in the proper portion size for your body type.

Maintaining a Healthy Weight
While diet is essential for how to make the spine strong, it's just as important to reach and maintain a healthy weight. Obesity is an epidemic in the United States affecting over 39% of adults in the United States according to the Centers for Disease Control and Prevention from 2015 to 2016.

While there are major health concerns for people that overweight including heart disease, type 2 diabetes, and even cancer, those extra pounds also add stress to your muscles, ligaments, tendons, and your spine. Getting regular exercise and following a proper diet are essential parts of keeping your spine healthy and strong.

Be Mindful of Ergonomics
You spend the majority of your time at work. It could be a career in a factory where you are repeating the same motions over and over again or sitting at a computer desk all day that is adding pressure to your spine. 
Whatever the case is, you need to do everything you can as far as ergonomics go to improve the conditions of your job and the effects it has on your body. That could mean getting a different computer chair, desk, or keyboard. It could also include changing up the way you complete your physical tasks by using equipment where you would have used your body strength before to prevent injury. 
If you aren't sure about what can be done to improve your working conditions, talk with a medical professional first about your concerns. He or she can give you an idea and some recommendations that you can take to your manager or supervisor so that changes can be implemented.

Get a Good Night's Sleep
You think that you just have to go to sleep at night because you're tired, however, there is so much more going on while you're tucked comfortably in your bed. That's when your body has the opportunity to not only rest but also heal itself of any ailments that are occurring that you may not even be aware of. If you aren't getting a good night's sleep, your body doesn't have the opportunity to go through that healing process. 
Start by investing in a mattress and pillow that support your neck and keep your body in proper alignment. By doing so, you will put less pressure on the spine, up to 50% less for some people. Additionally, sleep on your side instead of your stomach. When you are laying on your stomach you are only adding more pressure to the spine which will eventually lead to discomfort or pain.


Treatment for an Unhealthy Spine

If you do have problems with your spine, you may want to get treatment for it right away. It can have a huge influence on your daily activities if you can't move around properly..." 

These words, and more, from article here

I wonder:
Have you a favourite exercise from the list given above that helps keep your spine that little bit fitter and healthier? Mine is walking.
Do you eat any of the foods, listed above, that can help spine health? What would be your favourite three? Mine would be leafy green vegetables, fatty fish and eggs, but I do enjoy them all. 

Regular readers will know that a variety of articles and recipe ideas, are within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

32 comments:

Anonymous said...

I knew many have back pain at some time in their lives but 80 percent , wow! Nothing worse than back pain,

CJ Kennedy said...

Walking and using a seated eliptical machine not crazy about cheese 🧀 from the food list

Miss Val's Creations said...

The spine is so important to care for. Yoga is my favorite treat for the spine. When I feel stiff, achy or have a pinched nerve it really helps. I didn't realize certain foods can play an important role in spine health. I eat a lot of leafy greens, fruits and cheese. Luckily my business includes a lot of multi tasking so I am never doing one thing for too long.

bill burke said...

Good info to have, thank you.

Tom said...

...no one wants a pain the back.

Valerie-Jael said...

Good advice. I have had 2 operations on my spine, and do not want a third! Valerie

Elephant's Child said...

I am a walker. And should get back to swimming.
Sleep is a problematic area for me though.

Fun60 said...

You are right about most of us suffering from back pain at some point in our lives. I'm not doing too badly at doing most of those things on the list but I think I would benefit from a new pillow.

William Kendall said...

I'm a walker and a swimmer, which helps.

I really could use a couple of new pillows- one of my two had what I can best describe as an explosion.

DUTA said...

7 hours of Sleep and avoiding overweight - are my contributions to spine health.

Jeanie said...

I can relate to the back pain. Losing 40 pounds wouldn't hurt at all! I love to swim but only do it in the summer; then walking is my other favorite. And I love pretty much all those foods on the list, especially leafy greens, eggs and nuts! This is a terrific post; thanks,Jan. (And for your visits, too!)

Lorrie said...

I have chronic back issues due to scoliosis, and I'm careful with my back. Lots of walking and stretching, maintaining a healthy weight, care with ergonomics, and periodic visits to my physiotherapist help me manage my back.

dellgirl said...

What a helpful post, Jan. It is so full of valuable information, as always. Thank you for putting this together and for sharing it. I learned a lot here.

Walking is my go-to exercise. I a LOT of walking. Keep up the good work, Jan!

Wishing you all the best!

The Joy of Home with Martha Ellen said...

Spinal issues are the plague of many of us, Jan. We walk every day for exercise. I love cheese, leafy vegetables and eggs since eating low carb. I have spinal stenosis that will flare up whenever it likes so spine health is very important to me. Thanks for the great information, Jan.

Margaret-whiteangel said...

Good read and informative.
Without our spines we wouldn't stand up.
That seems a lot of people at 80%.

Linda said...

Sometimes my back hurts after sitting in the car for too long. It can bother me the next day too.

Sussi said...

very good information!

Elizabeth Seckman said...

I was having back pain and started doing yoga. It helped so much!

aussie aNNie said...

Thanks for this great information.x

Author R. Mac Wheeler said...

ohhhhh, yoga has done wonders for my back.

(but you have to watch the cobra position...can also kill you)

Author R. Mac Wheeler said...

Hey, Seckman. I'll see you on the yoga mat.

Ygraine said...

Oh WOW...thank you so much for this really important information!
We tend to overlook our spines, as we go about our busy daily lives, don't we?!
You have certainly made me much more aware of what I'm not doing to help mine stay healthy.
This great post will, I'm sure, help a great many people.
Thank you again, so much.😊😊

Have a super weekend! xxx

J C said...

great advice. thank you!

Rain said...

I am terrible about keeping my posture while I'm sitting at my desk. I have to remind myself all the time to keep my back straight instead of slouching...Oh I love to walk and hike in the woods, that is my very favourite activity! If there weren't so many boats this summer, I'd be jumping in the lake for a swim too. My favourite food on that list has to be cheese. I love it, eat it all the time and make my own! :)

sandy said...

Definitely good advice - ... i always think it's best to keep moving as I age.

eileeninmd said...

This is great info and advice.

Thanks for sharing.

baili said...

thank you for precious post dear Jan

i was suffered with miserable backache after second delivery and nothing was working until i started proper exercise and results were astonishing

since few years i am not working out but walk is always there

great reminder it was my friend

Phil Slade said...

Good advice of course. And isn't it amazing how often that list of good foods appears but we still don't necessarily include it in our diets?

Bob Bushell said...

Thank you for the info Jan.

carol l mckenna said...

Wonderfully informative article and so important ~

Happy Day to you,
A ShutterBug Explores,
aka (A Creative Harbor)

Conniecrafter said...

We replaced both of our toilets yesterday, including 3 trips to the store, I did a lot yesterday and my back let me know it by last night, I had to use a back pain patch to help me be able to fall asleep. Walking is my most preferable exercise, I would say leafy greens, eggs and cheese are probably the things I eat the most, thankfully on average I sleep pretty well :)

Magic Love Crow said...

Great advice Jan! Thank you! Big Hugs!