Everyone wants to have a healthy spine and body, but not everyone wants to work for it. That said, you don’t need to hit the gym for three hours every day in order to have a healthy spine! There are four little things you can do each day to build a stronger back. In today’s blog, we take a look at four little things you can do every day to continually improve the health of your spine.
Four Ways To A Healthier And Stronger Spine
If you want to slowly work towards a healthier spine without overhauling your daily habits, work to do these four things each day.
- Exercise/Move – The first thing you should do each day to help improve the health of your spine is to move. Like we said, you don’t need to go to the gym for hours on end to begin developing a more physically fit spine, you just need to get up and move. Movement forces our spinal muscles to handle different types of stress, which helps them get stronger, and it works to improve circulation so that spinal structures can get the oxygen and nutrients they need to function optimally. Work to move more each day, even if that just means taking the stairs to the office or going for a walk around the block after dinner.
- Sit Up Straight – When seated for an extended period, it’s easy to start slouching or hunching forward, and when your spine is out of alignment, certain areas bear a larger amount of stress. Over the course of a 30-minute car ride, that may not feel like much, but if you do that drive five times a week for the next 20 years, that stress will add up and can speed up issues like degenerative disc disease or disc herniation. Get in the habit of conducting regular posture checks throughout the day and sit up straight with your head directly above your shoulders if you ever find yourself slouching. Also get in the habit of standing or moving at regular intervals to break up extended seated periods.
- Eat More Vegetables – Improving your diet will be helpful for your spine and your whole body. Not only will your spine become healthier because you’re using your diet to fuel with important vitamins and nutrients, but substituting vegetables in place of carbohydrate-dense options can also help you lose weight or maintain an ideal body weight. Your spine handles the stress of your body weight, so if you can shed even a few pounds by choosing healthier foods, your spine will be under less stress, which helps to keep it healthy. Processed foods and sugary options can also contribute to spinal inflammation, which can lead to compressed or irritated nerves.
- Destress – The final component to a healthier spine isn’t a physical one, it’s a mental aspect. Mental stress can actually manifest in the form of physical pain as a result of muscle tension and other forces that can arise because you’re stressed. Make a little time each day and find a healthy outlet for stress. This will be helpful for both your mind and your body. 10-15 minutes a day of yoga or meditation can help to relieve stress that may be causing physical issues for your back. In order to have great physical health, you also need to have a healthy mental mindset, so care for your brain to take care of your body.
For more tips on how you can make your spine stronger every day, reach out to Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.
