Prevention Is Cure

Tips For a Healthy Spine

Lift right

Stand as close to the object as you can, and use your legs and knees rather than your back or upper body to pull up the item. It will help if you bend your knees so your arms are at the same height as the item. Keep your head down and back straight. If the item is heavy, don’t try to lift it yourself – get help.

Sleep tight

body needs a good night’s sleep to repair itself. Sleep on your side, not your stomach: Sleeping on your stomach puts too much pressure on your spine. Sleeping on your side also reduces upper airway collapse, helping to prevent sleep apnea symptoms and give you a better night’s rest, according to the National Heart, Lung, and Blood Institute. “Invest in a supportive mattress as well as a pillow that promotes proper alignment of your neck.

Stretch out

Keeping flexible helps maintain normal joint function and a good range of motion. It also reduces the risk of injury

Stay active

Whether you make regular visits to the gym, walk, bike, swim, or play with your kids, staying active and keeping your body moving helps maintain a healthy spine. The best exercise routine for your back and neck is one that combines stretching, strengthening, and aerobic activity.

Stay hydrated

Staying hydrated is important to maintaining soft tissue elasticity and fluidity in joints. Our intervertebral (spinal) disks are vulnerable to loss of hydration and can begin to lose height.” As spinal disks begin to shrink, you become more susceptible to painful disk conditions.

Work smart

Proper ergonomics can help reduce a lot of stress on both the lower and upper back, which in return, reduces the frequency of conditions ranging from stiff back and headaches to carpal tunnel and sciatica. Make sure your workspace — whether a laptop, phone, computer desk, or even your car — is set up for your height and functionality. Choose a chair that provides lower back support, or place a pillow or rolled-up towel behind the small of your back. Your knees should be at 90 degrees (at about the same level as your hips) and your feet should rest comfortably on the floor.

Pay attention to any warning signs

Don’t ignore spinal problems or pain. Although it’s common to have back pain once in a while, it can indicate a more serious problem. Left untreated, problems with your spine can worsen and become quite serious. “Listen to what your body is telling you. Don’t overdo it at the gym or at work, or self-medicate to relieve symptoms. Seek medical care to learn about your spine and the correct treatment for your symptoms.

PREPARED BY
Dr.SHARMILA.,PT (MPT ORTHO)