June 28, 2020adminFayetteville NCOrthopedicphysical therapySpine
Spine health is a top health concern for many of us. Your spine may be distorted or damaged from improper sitting, standing, or slouching. Don’t worry! There are many healthy habits you can practice to keep your spine healthy naturally at home. Continue reading to learn some simple tips that can keep your spine strong and aligned.
- Sleeping
The average person sleeps for 8 hours a day, so make sure you’re still taking care of your back when you’re in bed!
- If you sleep on your side, place a flat pillow between your legs and knees to help keep your spine straight and aligned. Sleeping on your side or back is almost always preferable to sleeping on your stomach.
- Always use a supportive pillow under your head to properly align and support your shoulders and neck.
- Firm mattresses are generally best for overall back health, although preferences should be taken into consideration. Look into memory foam or latex instead of sticking to a standard mattress.
- Driving
Daily commutes, especially if they are over one hour, can cause many spine problems, especially in your lower back.
- Move your seat up so that you can depress both foot pedals all the way to the ground with your knees remaining bent. Your back should remain against the seat. Sitting in the middle of the seat offers your back little support.
- Don’t recline your seat back too far! It should only recline about 5 degrees.
- Raise your seat so that your hips align with your knees. If adjusting isn’t an option, consider buying a cushion.
- The top of your headrest should be level with the top of your head.
- Walking
If you’re practicing healthy spine habits, walking can be a great form of low-impact exercise for those suffering from back issues.
- Imagine a string is attached to the top of your head and let it pull you up from your hips so that you stand tall and straight.
- Pay attention to your strides! Long strides may be more painful for your back.
- Put your phone away! Looking straight forward and keeping your chin parallel to the ground allows you to have the best walking posture.
- Sitting
Sitting down should be relaxing, but it can also put pressure on your discs. Keep your posture in mind, even if you’re taking it easy.
- Moving regularly is key! Don’t sit for too long, even in an ergonomic office chair. Stand up and walk around as regularly as once every 45 minutes or more. While you’re up be sure to stretch your arms, legs, and back.
- Keep both of your feet flat on the floor. Consider a footrest if necessary.
- Keep your back aligned against the back of your chair. Avoid leaning forward or slouching.
- Lifting
Heavy lifting is one of the most common causes of back pain. Taking precautions can help avoid both acute and chronic pain.
- Always use your leg muscles for lifting instead of your lower back. Bend at your knees, never your waist. If you’re carrying a heavy object, keep it close to your chest.
- When carrying a bag or purse on one shoulder, keep it as light and balanced as possible. Alternate which side you carry it on.
- If you’re using a backpack regularly, shrug your shoulders and roll them slightly back. Consider switching to a rolling backpack.
The methods in this article are simple to follow and safe for men and women of all ages to straighten their spine naturally. While most of us can find solutions for back pain by following some of these healthy habits, some spinal problems can be more complicated. Our team of dedicated professionals is here to help you with any of your orthopedic problems, and we have two dedicated spinal specialists on our team. We offer full service spinal care including surgical procedures and interventional treatment. For more information about our spinal services, click here.
