When was the last time you thought of the wellness of your spine? If you can’t remember, then it’s safe to assume that you are not taking very good care of it. A problematic spine could lead to numerous complications and physical discomfort, and let’s not forget about the pain. Here are 11 ways to steer clear of such spinal complications. Do check them out!
1. Make Yoga Your Soulmate
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.
2. Vow To Eat Right
Regardless to say, it is important that you follow a balanced diet. Avoid processed foods and stick to legumes, fruits, vegetables and whole grains. You could even choose to rule out unhealthy and sugary treats. Save those for occasional celebrations and bad break-ups .
3. Get Frequent Back Massages
Regular back massages can bring about an effective change to your back muscles by increasing the blood circulation and melting away all the tension in and around your spine. Massage therapy can also increase your body’s endorphin levels and help with insomnia and other sleep disorders.
4. Mind That Sitting Posture
The way you sit has got a lot to do with the well-being of your spine. If you have the habit of slouching in chairs, then it’s high time you put an end to it. If you have a desk job, it is necessary that you sit in a straight position and take breaks every 1 hour to stretch your back. Also make sure your desk and chair are ergonomically aligned to your spine.
5. Walk As Much As You Can
Make it a habit to walk a few times for 5-10 minutes each, everyday. 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.
6. Let Your Pillow And Spine Be Friends
Getting the right 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 need to put a folded up towel or flat pillow under your hips to support your lower back better.
7. Relax Through Meditation
Your mental health is just as important as your physical and structural health. Learn to indulge your mind for some time each day to let go of all your stress and tension. Studies prove that mind and body are strongly connected to each other. Thus a healthy mind will set the path for a healthy spine.
8. Try Heat Therapy
Applying heat to your spine can cure most back and lower back pains, and will also increase the blood circulation in those areas. Heat therapy can do wonders to spinal spasms and joint pains.
9. Switch To Exercising In Water
People with spinal complications will find it difficult to exercise on solid ground. So why not switch the venue to the swimming pool? The buoyancy of water will reduce the pressure that is directed to your spine. Water will also make you feel more balanced and light. Water exercises are usually performed in warm water to soothe joint pains and muscle tightness.
10. 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. This could happen in daily life or even at the gym. 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.
11. Leave Your Smoking Habits Behind
Smoking can not only increase your risk of lung cancer, but also affect your spine in many ways. Smoke tends to damage the vessels in your spine and joints, causing serious spinal damage. Studies show that smokers are more at the risk of developing back pains and degenerative spinal conditions.
These 11 practices are guaranteed to resolve your spinal conditions miraculously. Try them out and experience a radical change in your body as well as mind.
