According to Bharat Bhise, your spine works very hard to support you throughout the day and that’s why it’s important to keep it strong and healthy. A healthy and happy spine helps you to avoid back pain and a long list of other ailments. Let’s check out how you can keep your spine happy and healthy.
- Rest your spine while sleeping – As you lay down in bed after a long and hard day, your spine gets a break and an opportunity to rejuvenate. To make the most of this opportunity, you need the right pillow and mattress. Get a medium-firm or firm mattress instead of a soft one that makes your spine sag. A mattress that isn’t soft is best for supporting your sleeping position.
If you sleep on your back, get a pillow under your knees to minimize stress on your lower back. On the other hand, side sleepers should place a pillow between their knees to balance their hips. If you want to take sleeping and spine rejuvenation to another level, consider a neck pillow.
- Workout your core and back muscles – Your core muscles on your abdomen and your lower back need to stay strong and flexible to support your spine and take off some of the strain from your lower back.
Unfortunately, even healthy adults who have a regular workout routine don’t focus on their core muscles as much. It’s even worse for those who have a busy schedule and have limited workout time. Check with your doctor or personal trainer and learn about exercises that can strengthen your core. If you’re short of time, try out short HIIT routines for your abs and lower back muscles.
- Get good shoes – When you walk to commute or for exercising, shoes play a vital role in supporting your lower back. Choose shoes that have a thick and firm supportive base to support your spine and lower back by keeping them aligned. You also need to choose shoes that fit you properly. It should be snug at the heel, not too tight or loose. This minimizes foot roll.
- Get massages and improve your posture – A good massage therapist can help you loosen tightened muscles, increase blood circulation and soothe you. If you don’t have the time for a massage therapist, get a good massage chair that works on your back muscles and provides your spine with some relief.
Ergonomics is also very important to maintain a healthy and happy spine. Long periods of sitting with bad posture can put a lot of stress on the lower discs of your spine. Tuck in your stomach and straighten your posture and try to stand and move around throughout the day for a healthier spine.
Bharat Bhise suggests that you use the above-mentioned tips to work out your back and abdominal muscles and bring other lifestyle changes that benefit your spine. As you get older, your spine has a harder time supporting you and the above-mentioned tips help to keep it healthy.