World Spine Day is held each year on October 16, and it is part of Bone and Joint Decade Action Week. The day was formally launched by the World Federation of Chiropractic in 2012, with the goal to raise awareness about spinal health and spine disorders.
80% of individuals will have back pain at some time in their lives, according to the research. Research shows that back pain is the primary reason for productivity loss throughout the world. Given the magnitude of the problem, it is befitting that each year on March 10 we celebrate World Spine Day to raise awareness and highlight this important issue.
Here are the 9 tricks to kick your worst spine health habits
1. Check out your Workout Plan
Keeping up with a regular workout routine is crucial for spinal health. Furthermore, exercise may aid in the rehabilitation of a spinal cord injury.
You may maintain a healthy spine without becoming an athlete or following a complicated training regimen anymore. Just doing some basic exercises to strengthen and stretch your back, abdominals, and hamstrings should do the trick.
You can maintain healthy spinal discs, muscles, joints, and ligaments by doing these simple exercises on a regular basis. Injuries to the spine recover more quickly when the patient engages in strengthening and stretching exercises.
2. Position properly to lift heavy items
Injuries to the lower back and unpleasant muscular strains may result from inappropriately lifting large objects, which can put tension on the muscles throughout the body.
A locked spinal joint or a ruptured spinal disc may occur while lifting large objects, as can improper body positioning.
To lift correctly, you need to do more than just bend your knees. It's important to let your hips, not your back, do the heavy lifting.
Use your ab muscles and thrust your chest forward to achieve this. These simple guidelines will save you from injuring your spine by straining a muscle there.
3. Watch how you sit and stand
What about when you're sitting at your desk or watching TV at home? Do you find yourself slouching? Many individuals suffer from slouching without realizing it.
The spine naturally curves, as anybody who has seen a picture of a spine will attest. Your sitting position should encourage this natural curvature.
The delicate nerves in your spine might be damaged when your posture goes against its natural curve.
First, try to get up and move about whenever you can, even if it's only for a minute or two. You should take care that your workstation and chair are set up in a way that will provide proper spinal support. It's becoming more common for businesses to equip their workplaces with ergonomic furniture and seats.
Invest in an adjustable height desk so you can work standing up, or replace your chair with an exercise ball. Anyone with the flexibility to work from home would benefit greatly from these choices.
4. Enjoy the benefits of massage therapy.
Massage treatment has several benefits, including improved circulation, less muscular pain, and increased levels of the feel-good hormone endorphin across the whole spine. A good night's sleep is another benefit of massage treatment. There are advantages to receiving regular massages. It's a helpful option for dealing with some kinds of back pain and injuries.
5. In order to maintain a healthy spine, regular walking is essential.
The benefits of going for a stroll on a regular basis are many. Keeping an upright posture requires a strong core and a healthy spine, both of which are supported by regular walking. Additionally, it strengthens bones and increases mobility.
Before starting a walking routine, it is recommended that you see a medical professional such as a chiropractor. An expert can advise you on how long you should walk. Walking in a pool or the ocean may relieve stress on your spine because of the buoyancy.
6. Exercise in a Swimming pool
Back pain sufferers might benefit from swimming pool exercise much more than from just strolling in the water. There is less likelihood of a spinal injury occurring during water treatment since less weight is being placed on the body.
The buoyancy of the water aids in providing support for your spinal column. There is less strain on your back when you work out in a pool because the viscosity of the water provides resistance from friction.
Muscles are calmed by the warm water that is often employed in rehabilitation sessions. Low-impact aerobics is a common component of many water therapy regimens
7. Design a sleeping strategy that’s right for your body.
Develop a sleeping routine that works for your body to get the greatest benefits for spinal health.
Invest in a cushion that conforms to the shape of your neck. It varies from person to person. In this way, a cushion that is ideal for one individual may not be suitable for another. What kind of pillow you need for sleep is also influenced by your sleeping posture. Do you favour the side of the bed? Then, you need a large cushion to keep your head and neck aligned over your shoulders as you sleep. You should choose a pillow based on your shoulder height and breadth. A thin cushion is more suitable for a little person than a thick one is for someone with wide shoulders.
8. Go for yoga
One of the many benefits of yoga is increased mobility and strength in the back and core muscles. Back and neck discomfort may be alleviated with the use of a variety of asanas. As a bonus, the effects will stay much longer if you do it often.
9. Maintain a healthy weight with proper nutrition
A healthy spine is largely dependent on a proper diet. Osteoarthritis and osteoporosis, both of which affect the spine, may be avoided by eating a diet rich in calcium and other necessary elements and vitamins.
Additionally, being at a healthy weight puts less strain on the spine. Injuries to the back may be prevented by maintaining a healthy weight and exercising regularly.