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5 Ways To Keep Your Spine Healthy

Musculoskeletal issues such as back pain, spinal pain, and problems with remaining in an upright position are often caused by stress on your spine. The spine is designed to support your mass in an upright posture and evenly distribute pressure away from your lumbar region. When you visit the chiropractors at The Back and Neck Specialists with the issue of  back pain and joint issues, the spine is usually the first part to examine. This is why it is very important to maintain a lifestyle and habit that keeps your spine healthy; but how do you achieve this?

Here are 5 simple ways to keep your spine healthy as advised by a chiropractor.

1.    Ensure maximum rest and sleep support

After a long day of stress, your spine will use the night to relax and rejuvenate. You should allow your spine to get maximum rest while you are sleeping. Support your back with a soft comfortable mattress and pillow cases. The type of mattress and pillows you choose will depend on your personal preferences, specific back/neck problem or sleeping position. Just ensure your spine is laid down in a comfortable position. You should be able to tell this after lying on your bed for a couple of minutes.

2.    Work out your core muscles

The core muscles basically comprise the abdominal and lower back muscles which are rarely used during the day’s errands and activities. When these muscles are supple, they provide no support to the spine leading to lower back stress and pain. It is advisable to tone your core muscles using specific target exercises. It should take roughly 20 minutes a day to work out your core. This will ensure support to the spine and relieve some of the pressure in the lower back.

3.    Ergonomic sitting

Your lumbar disc is stressed and loaded three times more when sitting compared to standing. It is thus advisable to take a couple of minutes off your desk (despite the sedentary lifestyle demands) and remains in an upright posture to recover from the pressure of sitting. Leaning forward looking at computers only build up the pressure. Generally, you should find comfortable chairs that offer the right sitting posture and walk around every 20-30 minutes.

4.    Find shoes that support your spine

Whether you are going out for as jog, an event of just a typical walk down the street, you should wear shoes with a supportive base that helps the spine and back. The right shoe will keep your body in alignment while preventing excess supination, pronation and rolling of the foot (sideways or inwards). The back heel section should be a snug but never overly tight.

5.    Massage benefits

Massage has both therapeutic and stress-relieving benefits to the body. It does not only ease the pressure and tension from the muscles but also increases the production of endorphins in the blood. Endorphins are the natural painkiller in the body and massage also increases blood flow to the spine. This delivers the healing nutrients and cuts back you use of painkillers. You can purchase a massage chair although visiting a massage therapist often produces better results.


There are various other ways to keep a healthy spine as your doctor will tell you. Eating the right diet and nutrition to relieve pain or maintain a healthy weight is part of supporting your spine health. If you are having problems standing up (find yourself sitting more often) or experiencing lower back pains, it is time to visit a chiropractor for medical advice and assistance.

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