8 tips to maintain a healthy spine
To improve the health of the spine Important and effective tips that can help maintain a healthy spine. You can include it in your diet. Here are the most prominent of those tricks.
1. Check your sitting position
You should reassess your posture; Because sitting increases the load on the spinal discs by 40%, which may cause inflammation or pressure in the spinal nerve; So we must take the time to adjust the office chair and desk to support your spine.
Check your sitting position
2. Make exercise a habit
Regular exercise is one of the most important tips for maintaining a healthy spine, as well as improving spinal injury, and can help improve spine health. Regular exercise helps avoid many conditions that may affect your vertebrae and spine.
3. Eat a healthy diet
A healthy diet is vital to a healthy spine. Eating foods rich in calcium and other nutrients and vitamins that can play an important role in preventing spinal problems such as osteoporosis and arthritis. Make
sure your diet consists mainly of vegetables, fruits, meat, whole grains and legumes rich in antioxidants and anti-inflammatory agents, avoid processed foods, and be sure to limit sweets and sugar.
4. Take a walk every day
Health experts suggest that walking can help improve spinal health, help nourish the soft tissues of the spine, increase spinal flexibility, improve balance and strengthen core muscles.
The type and position of the pillow also plays a major role in improving the health of the spine. Use a pillow that supports the natural curve of your neck and lower back, depending on your sleeping position.
If you sleep on your side, use a thicker pillow to ensure that your neck and head rest in the middle of your shoulders. If you sleep on your back, use a pillow of medium thickness or flat; So that your neck is not too high.
6. Massage therapy and heat therapy for comfort
Experts say that massage therapy is an effective treatment for back pain, and heating the muscles around the spine also helps increase blood flow, which helps reduce pain associated with the muscles and joints around the spine.
7. Correct Lift
Experts point out that lifting heavy objects without supporting your spine can put pressure on your lower back muscles.
8 stop smoking
Studies show that smoking increases the risk of degenerative spinal disorders and back pain that can damage the spinal discs and joints.