Spine related problems can start early. Most people may start experiencing problems as early as in their late twenties. Some problems may crop even earlier due to bad posture, accident or sport injuries.
Prevention at an early age is important to prevent injury to your spine or more deterioration. You must focus on strengthening your spine. Taking care of your spine by stretching daily and practicing proper posture will go a long way. Special care must be taken while standing, sitting, sleeping, participating in sports, exercising etc.
Here are some tips for spine care & pain management:
The most important tip is to stay active. It is an integral part of the routine that prevents back or neck pain. Before starting off with an exercise routine, you must consult a health care professional. He/she will recommend you a safe, comprehensive exercise program that incorporates the following:
– Rotation of lumbar spine
– Side bending exercises
– Good posture
Give Some Rest to your Spine while Sleeping
Did you know all structures of the spine get to relax when you sleep at night? This is the time that spine gets some time to rest and rejuvenate. So why not make the most of this time? First, invest in a mattress and pillow that help your spine to relax. The mattress should support the spine and offer ample comfort. Take into consideration your preferred sleep positions and back or neck conditions when choosing one.
Care while Standing
Let your feet be slightly parted while you stand. Tuck the tailbone in. Also tilt pelvic bone frontward a little. A small hollow should be created in the lower back. Make sure the chest is lifted by pulling the shoulders back and then a little down to maintain a relaxed position. This may take a little practice, but is very helpful for maintaining a healthy and happy spine.
Workout your Core
This is very important to impart strength to abs and back muscles. The lower back and abdominal muscles make up for your core muscles. These should be strengthened and supple enough to support your spine. It also keeps the pressure off your lower back.
Core muscles are not used in everyday activities. Hence, they need special care and toning. Simple, targeted exercises will help.
Take special care when lifting heavy objects. Strictly avoid lifting with your back or from the side. Start with placing the load in front of you. Now bend your knees to a lunge or squat position. Keep back in a neutral position. Carefully lift the load. Bring it up slowly to your chest. Do not slouch or twist while lifting and when lowering the weight.
When lifting weights while exercising, follow instructions of your coach or physical trainer. Also take care of how you stand and lift properly.
Vigorous exercises may hurt your back. Hence, the main focus should be given to preventing injury. Stretching is the best thing to do prior to starting off with an exercise routine. Stretches help your back. Some of the best forms of stretches you can include in your routine are:
– Cat poses
– Reverse bridge pose
– Cow pose
– Downward dog
– Hip flexor stretch
Morning stretches are helpful, especially for those who have slept in a bad position. Practice yoga to help release spinal tension. This will also help you fix your posture. You may even start practicing yoga using light weights under the guidance of a trainer. Push-ups can also add strength to your back muscles. These help open up your spine. Some of the other exercises that you can do include leg lifts, squats, pall of presses, side bridge, and curl ups. These moves will help your spine.