Maintaining Good Spinal Health at Your Office or Home
More than ever, with everyone working from home, we should all be aware of the practices of maintaining good spinal health. Without a healthy spine, the ability to move, sleep and function properly may become problematic over time. It does not matter if you have spinal stenosis, strained muscles, or herniated disc; diagnosing and treating back pain sources can not always be easily identified, but don't fret! Here are a few tips to help you avoid these problems.
Do Core Exercises
Core muscles have to be strong and flexible. Keeping these muscles healthy maintains stability in your body, supports your spine, and enhances your overall fitness. You can tone these muscles up by doing focused and specific workouts. There are many core exercises constructed for treating back pain, and it is best to consult a specialized healthcare provider for a set of core exercises that best suit you.
Wear Shoes that Give Support to the Spine
The shoes you use for workouts and everyday errands can play a crucial role in giving ample support to the lower back. A good pair of shoes can help to maintain the proper alignment of the spine and body. You can also opt for shoe orthotics or inserts to further boost support and balance.
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Take Advantage of Massages
By getting a salubrious back massage, you can enjoy many therapeutic benefits. Aside from feeling more relaxed, a massage can loosen tight connective tissues and ease muscle tensions, while increasing blood flow. A hard or firm massage is not necessarily needed to relieve tightness; however, there are some proven findings that massages done with moderate pressure are more beneficial than “light” or “soft” massages.
Make sure your office space is ergonomic
Ergonomics are ultimately designed for efficiency and comfort. When looking at items that are beneficial in an office setting, you should think about the height of your desk and chair, right down to the positioning of your keyboard, phone, and monitor. Preferably, desks that you stand at instead of sit behind can be a good option for keeping your back healthy as well. Sitting for long periods of time can cause or worsen pain in the back. Your usual posture is likely to be slouching or leaning forward, which is likely putting your spine out of alignment. The lower spine's discs have more weight on them when sitting, which can contribute to the weakening of muscles and the possibility of chronic scoliosis over an extended period of time. Comfort is the number one rule, so if it looks or feels awkward, change it and adjust it to your liking.
Try to Lessen Sitting Time
Get up and stretch your entire body. Reach your hands up over your head, then touch your toes and repeat. It only takes a minute or two of stretching every hour to protect your back. Try to refrain from going home and sitting on the couch for multiple hours. By standing, walking, and occasionally lying on your stomach, you provide your spine with a much-needed change of position after a long day at the office or in front of a computer.
Your sleep health can affect your spinal health
After a long day of hard work, your spine deserves the chance to rest and rejuvenate. If you sleep on your back, you can most effectively reduce pressure on your spine by placing a pillow under your knees to raise them just a little. If you're a side-sleeper, a pillow between your knees can help provide additional support and minimize spinal strain. Sleeping without a pillow can keep your head flat and reduce stress on your neck, promoting better alignment. When you lie down, your spine and other joints do not bear weight, thus pain should be limited. If you do have back pain when sleeping, chances are it's potentially caused by something other than your sleep posture. Chiropractic adjustments and consulting with a physician are highly recommended.
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