Healthy Spin Zone

Indeed mattresses plays a very important role to help you maintain a healthy spine, but mattress a one would not do any miracles, in order to maintain a healthy spine! In fact there are many other aspects related to our lifestyle those play a very vital role to make sure that you live with a healthy spine lifestyle. So, here are some tips and suggestions that may help you to take care of your spine in today’s lifestyle.

7 Ways to Keep Your Spine Healthy and Happy!

  • Use a firm or medium-firm mattress.

Most people benefit from having a mattress that’s firm enough to support their spine, rather than an old or soft mattress that allows the spine to sag. As long as you're choosing a mattress to ensure the best support and sleeping position for your condition, there are many available types that can be helpful.

 
 
  • Keep your spine naturally aligned:

For back sleepers, try placing a pillow beneath the knees to reduce stress on the lower back. For side sleepers, try placing a pillow between the knees to keep the hips balanced.1 Some people may also benefit from a neck pillow that supports the cervical spine. Experiment with a few different types of pillows to see what you find most comfortable.

 
 
  •  Keep a check on your weight:

In order to lead and maintain a healthy spine, one must keep a check on body-weight as after a certain limit apart than ankle and knee joints, spine also suffers because of bad body postures those occurs as a consequence of being over-weight.

 
 
  • Exercise your core to strengthen abs, neck and back muscles.

Your core muscles—located in your lower back and abdomen—need to be strong and supple in order to support your spine and take pressure off your lower back.

Unfortunately, for most of us our core muscles are rarely used enough during everyday activities. These muscles need to be toned through specific, targeted exercises. Check with your doctor, physical therapist, or other health professional to learn which exercises may be appropriate for you. Many core exercises to help reduce back pain are also available on this website.

  • Your shoes need to support your spine.

Whether you're walking for exercise or just to get where you're going, the shoes you wear play an important role in supporting your lower back. Good shoes provide a supportive base that helps the spine and body remain in alignment. For example, make sure the area of the shoe that fits the back of your heel is snug, but not overly tight. A good fit prevents over pronation or supination—or too much rolling of the foot to the outside or inside.

Also, consider using shoe orthotics or inserts if you need further balance or support.

 
  •  Enjoy the benefits of massage.

A good back massage has a number of therapeutic benefits, such as increasing blood flow, loosening tight muscles and connective tissues, and boosting feelings of relaxation. While a massage does not need to be vigorous to be soothing, some evidence suggests that a moderate-level massage offers more stress-relief benefits than a light-touch massage.3

While it's not the same as going to a massage therapist, having a massage chair in your home can be a practical and easy way to get some of the benefits of a shiatsu or Swedish massage.

 
  •  Practice good ergonomics while sitting—and limit total sitting time.

The discs in your lower spine are loaded more while sitting than standing, so long periods of sitting can create or aggravate a painful back condition.4 Moreover, when sitting at a desk and/or looking at a computer screen, our natural tendency is to slouch and lean forward, stressing our lumbar discs even more.

Choosing the right office chair and practicing good posture while seated plays important roles in supporting the natural curves of your back.

It's also important to do whatever you can to avoid sitting for long periods. Get up to stretch and walk around at least once an hour, try working at a standup desk intermittently during the day, or get up and pace around when talking on the phone. The spine is meant to move to stay healthy, and movement fuels the spine with healthy nutrients.

 
 

  • Avoid lifting heavy weights to prevent yourself from sudden and critical injuries:

One must always be cautious while lifting heavy weight objects, specially try not to lift or put them down with a jerk, which can cause some critical and serious spinal injuries. There are some particular postures those can be learned and practice while lifting and dealing with heavy weight articles to prevent yourself from committing any damage to your neck and spine.

 
 

  • Learn more about various sleeping postures as per your own suitability and medical condition, if any:

One must always be cautious while lifting heavy weight objects, specially try not to lift or put them down with a jerk, which can cause some critical and serious spinal injuries. There are some particular postures those can be learned and practice while lifting and dealing with heavy weight articles to prevent yourself from committing any damage to your neck and spine.

 
 
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