Take Care of Your Spine and It Will Take Care of You
Virtually everyone agrees with the old adage, if you take care of your body, then it will take care of you, but the conventional wisdom behind this statement might be doubly true in relation to the health of your spine. Your spine is impacted by nearly every single thing you do: from how you wake up in the morning all the way to what you do before you go to bed at night. You simply can’t expect to treat your spine poorly through misuse or neglect and not feel the painful consequences. Luckily, with just a little forethought and diligence, you can keep most of spinal problems at bay.
Here are some simple things that you can do every day to take great care of your spine.
1. Greet the morning with a stretch
Stretching and keeping your back and joints pliable helps you avoid injury. Exercises that gently increase strength and flexibility, like yoga or pilates, are terrific for building the strength of your spine. Don’t have time for yoga classes? Do some deep breathing and stretching before you begin your day. Every little bit helps. Bonus: stretching and deep breathing also reduces stress levels!
2. Wear shoes that support your spine
It’s easy to throw on flip flops, and it may be tempting to wear the latest fashionable high heels, but remember that whichever shoes you decide to put on your feet, they play a very important role in supporting your lower back. Good shoes provide a solid foundation that helps your spine and body remain correctly balanced. High heels and--even worse, shoes that don’t fit your feet correctly--are a surefire way to screw up the alignment in your spine and can lead to massive injury.
3. Practice great posture even when sitting (and don’t forget to take breaks!)
You might think that sitting is easier on your back than standing...but did you know that the discs in your lower spine are compressed up to 3 times more while sitting than standing? So, keep that in mind, especially if you have an office job, and recognize that both how you sit and how long you do so will definitely impact the health of your spine.
If you’re concerned about this, the first thing you can do is to make sure you’re sitting in an ergonomic chair that is correctly adjusted to support your particular back and neck. If you’re looking at a computer, make sure the monitor is at your eye level so that you don’t hunch and lean forward at your desk, which puts massive amounts of stress on your spine.
Another simple adjustment you can make is to set your watch or calendar so you get up and walk around every 60-90 minutes. You’ll feel less pressure on your spine, plus you’ll have the added benefits of increasing your circulation and getting a little bit of exercise! Be honest, do you feel yourself sitting up straighter already by just reading this?
4. Exercise your core
You may be tired after work, but getting in some exercise, especially for the core muscles in your lower back and abs, helps strengthen your spine and release the pressure on your back from a hard day on the job. Yoga, walking, Pilates, and swimming are great, low-impact exercises that aid in building core muscles. Although it may seem counterintuitive, lifting weights is also a great exercise that you can do to build strength. Just don’t forget: when lifting heavy objects, DON’T lift from your sides or back. Make sure you are centered on the object your lifting. Firmly plant your legs, suck in your abs, use a “squat” position, and, for heaven’s sake, lift with your legs!
5. Enjoy the benefits of massage
In addition to being a great way to relax, massage has a number of therapeutic benefits. A good massage will help release endorphins—the body's natural painkiller—into your bloodstream, which in turn may allow you to cut back on pain medications. Also, massage can help to release specific, targeted muscles in your neck, shoulders, and back--all taking pressure off of your spine.
6. Rest your spine while sleeping
It’s the end of the day, and now it’s time to kick back, relax, and get some sleep. But don’t just let yourself fall asleep on the couch or slip into some problematic sleeping posture in bed; take this as the time to say “thank you” to your spine for all that it did for you today. Give it the opportunity to really rest and recuperate.
Start with a good, supportive pillow and a firm yet pliant mattress. Remember to avoid sleeping on your stomach, lying in a tight ball, or any other sleep position that puts your spine in a compromised position. Sleeping on your stomach puts a lot of pressure on your spine; instead try either sleeping flat on your back, or sleeping on your side with a pillow tucked between your knees.
Remember: when the morning comes, you will only feel as good as the way you slept. So avoid any unnecessary stiffness or pain by putting yourself to bed in the optimal position.