Your spine health significantly impacts your overall health and well-being. According to Statistics Canada, four out of five adults will experience at least one episode of back pain at some time in their lives
If you're dealing with issues like lower back pain, you don't have to suffer needlessly.
Fortunately, there are many ways that you can improve your spine health and wellness to lead a happier, healthier life. Here are seven ways to make improvements to your spine health so you can feel stronger and ready to tackle whatever comes your way.
Overview
1. Choose the Right Mattress
A healthy spine starts with the right type of mattress. While memory foam is soft and comfortable to sink into, it may not give your back, neck, and shoulders the support they need. This is especially true if you're a side or stomach sleeper.
Ideally, you should choose a mattress based on your sleep position and desired firmness level. Buying mattresses can be overwhelming, so it's vital to know exactly which option will work for you before you begin the shopping process.
If you're concerned about spine health, then a firmer mattress is usually the best option. Look for either hybrid mattresses or innerspring mattresses to ensure that you're getting the back and spine support you need. These mattresses use steel spring coils that add the right combination of comfortable bounce and firm support.
Select a firm to a medium-firm mattress that won't dip or sag over time and make sure that it supports your body's pressure points. This includes the neck, back, and shoulder area which all require good support while you're sleeping. It's also important to pay attention to the position that you sleep in each night.
For those dealing with lower back pain or spinal issues, it's vital to ensure that your spine stays aligned throughout the night. Place a pillow between your knees if you sleep on your side to keep the hips aligned. If you're a back sleeper, placing a pillow under your knees will reduce strain on the lower back area.
2. Stretch and Exercise for Spine Health
Regular stretching and exercise are great for your health in many ways, including the back and spine. Work on doing daily gentle targeted stretching that will keep your spine from getting compressed.
Not only should you perform regular stretches, but it's also important to do exercises that strengthen your core. The core muscles are located in the lower back and abdomen. These muscles must be strong in order to properly support the spine while removing pressure from the lower back area.
A combination of stretches and core-strengthening exercises can do wonders for spine health. Make sure that you're doing very specific, targeted exercises in order to work the right areas of the body.
If you're unsure about which stretches or exercises to do, consult with your doctor or a licensed chiropractor. They can offer tips and methods that are beneficial for these key areas of the body. Over time, you'll feel stronger and your body will be supported by stronger muscles to reduce back pain.
3. Eat a Healthy Diet
The benefits of eating a healthy diet are limitless, but certain foods may trigger back inflammation and pain. To focus on spine health, stick to anti-inflammatory foods like fruits, grains, and vegetables. Plant-based protein and low-calorie foods are also excellent sources of healthy nutrients without any harsh synthetic or inflammatory ingredients.
Aside from eating the right foods, it's also important to know what foods to avoid. Things like red meat, sugar, and most processed foods may trigger inflammation in the body. When this happens, it can create stress and weight gain, leading to pressure on the back and spine.
This doesn't mean that you can't enjoy a delicious steak or a delectable dessert from time to time. As long as your regular, daily diet is healthy, then you should begin to notice less back pain and feel better overall.
As you develop a healthy diet, don't forget to include foods that promote bone health. Strong bones support your body and keep you stronger. Eat a diet rich in calcium and vitamin D that includes yogurt, milk, and hard cheeses.
Other healthy foods that promote good spine health include herbs and spices like turmeric and cinnamon. You can add these spices and herbs to food or take them as a dietary supplement. Turmeric and cinnamon both help to reduce inflammation.
4. Stand Up as Often as Possible
Sitting down for long periods of time can add a ton of pressure to the spinal column. Even if your job requires you to sit at a desk for several hours a day, you should try to stand up as often as possible.
One way to help you stand up more often is to use a fitness watch and set a reminder for you to stand up every hour. The more you stand, the less pressure is building on your spine.
If possible, use a standing desk rather than a traditional desk, which will "force" you to stand up while you work. Another good solution is a large fitness ball instead of a traditional chair. These balls help to work your core muscles, even while you're seated.
The key to keeping your back and spine healthy is to reduce pressure as much as possible. When you stand up more frequently, you're helping to keep that pressure to a minimum.
5. Wear the Right Shoes
Wearing shoes that don't support your body is a major contributor to back pain and spine issues. Make sure that you're wearing shoes designed to provide you with the proper level of support whether you're walking or standing in place.
Look for shoes that have a sturdy yet comfortable and supportive base that keeps your spine and the rest of your body in proper alignment. Check to ensure that the area at the back of your heel is snug without being too tight.
Overall, the shoes you wear should prevent your feet from rolling to the outside or the inside. This prevents something called pronation which can contribute to spine issues.
If you're stuck on a favorite pair of shoes, consider adding some inserts or shoe orthotics. These shoe inserts can help to restore balance and give you the support you need to keep your spine aligned the way it should be. If in doubt, consult with a professional podiatrist who can make specific recommendations.
6. Practice Proper Posture and Ergonomics
How you sit and stand (your posture) has a profound effect on spine health. Make sure you're sitting down in the right posture to keep your back, legs, neck, and knees comfortable.
Whenever you're seated, the discs in your lower spine have more load on them than when you're standing. Remember to incorporate short periods of standing throughout your day if you need to sit down for hours at a time.
When you sit at a desk and look at a computer screen, you're most likely to lean forward or slouch. Practice sitting in the right posture and learn about proper ergonomics to help you sit upright the best way. Over time, sitting in the right posture will become more natural.
Aside from working on your posture, it's a good idea to invest in a comfortable desk chair that offers ergonomic support. Make sure that you can adjust things like the seat height, the armrests, and the back in order to get the correct position for your body type and size.
7. Consider Yoga or Massage
Practicing daily yoga is another great way to get in your daily stretches while reducing stress. Yoga has many benefits to not just the body, but also to the mind. When you're less stressed, your body becomes less tense, promoting a healthier back and spine.
Consider getting regular back massages to help increase blood flow and loosen tight muscles and connective tissues. The combination of yoga and massage is an excellent way to help you feel much more relaxed.
If you don't want to go to a professional massage therapist, consider investing in a massage chair or a portable back massager. Choose something that offers a moderate-level massage, which has been shown to be more stress relieving than a light-touch massage.
Keep Your Spine Healthy with These Tips
Remember this list of seven tips to help promote better spine health. From adjusting your diet and doing more stretches each day to choosing the right mattress, everything you do to protect your spine will ensure a healthy, pain-free day.
If you want to continue learning about how mattresses affect your back and overall health, read this article we wrote about what's the best mattress type for your posture, and this mattress guide for people with scoliosis.
If you're looking for the right mattress for you and your spinal health in the Greater Toronto Area, visit our showroom in Mississauga.
If you prefer to buy a mattress online on your own pace make sure to try our mattress shopping assistant, the Mattress Matchmaker. If you still have any questions click on our live chat or give us a call.
