5 Things you can do right now to improve your spine health
Most spine problems are caused by wear and tear, or degenerative changes, to the spine. Unfortunately, we have not discovered the fountain of youth, and age-related changes are inevitable. However, there are plenty of simple ways to improve your spine health. Here is a list of five things you can do to keep your spine happy and healthy.
1. Stay moving! Exercise keeps your muscles loose and strong, whereas being sedentary can cause stiffness and weakness. Low impact exercises such as walking, swimming, cycling, and yoga can be effective without causing stress on your spine and joints. There is also the added benefit of improvements for your mental health!
2. Proper nutrition. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a diet high in calories and fat, combined with an inactive lifestyle, can lead to obesity. This can put stress on your back. Alternatively, eating a healthy diet can improve your bone health, decrease inflammation, and promote healing. Talking with a registered dietician can be a great way to design an individualized plan to improve your nutrition.
3. Sleep. Quality sleep can improve your immune response, relieve stress, and help you maintain a healthy weight, among many other benefits. Having trouble sleeping due to your back or neck pain? Use pillows underneath your knees if you sleep on your back or between your knees if you’re a side sleeper to relieve pressure on your spine and support your low back. Cervical pillows are available for better support of your head and neck.
4. Strengthen your core. Weak back and abdominal muscles may not properly support your spine. Abdominal, low back, and leg exercises can work to strengthen your core and better support your low back. Working with a physical therapist can be very helpful to determine the best exercises for you. Check out our post on low back exercises as well for some simple at home options.
5. Quit smoking! There are innumerable benefits from quitting smoking, including making it harder for you to recover from injuries such as back and spine injuries. Smoking impedes your healing process and can also worsen the degeneration of the discs in your spine, due to decreased circulation or blood flow. Talk to Dr. Mulholland or your primary doctor about quitting smoking. There are also many online resources, including Kick It California, which is a telephone, text, app, and chat-based tobacco cessation program. Services are free, evidence-based, and are offered in many languages. It is funded by the California Department of Public Health, California Tobacco Control Program.
Have more questions on ways to improve your spine health? Give our office a call to schedule an appointment with Kylie or Dr. Mulholland.
Phone: (626) 793-8194
Email: info@cbmbrainandspine.com
