Spine is a channel for communication between brain and the rest of body. So, it is important to keep it healthy as much as possible. Brain works similarly as like a central communication station.  It includes the information and instructions to be communicated to every tissue, organ and the cell in the body via nerves. The lines of communication are confined by the spinal cord, which is cover in a structure of bony vertebrae. The condition is considered good when the lines of communication are free from interference. Still, when the vertebrae (bones) become misaligned due to much kind of stresses, the communication from the brain to the body is disrupted, and the phase of health problems get started from this condition.

 

Spine has many nerves, muscles and ligaments that function as connection to areas throughout the body. According to studies, there is no. of things which can harm your back such as carrying heavy boxes or turning the wrong way, lifting incorrectly or more often back injuries grows slowly. The primary cause of a bad back is related to how the bones are aligned, which consequently affect the health of ligaments and muscle tone. The list of tips mentioned below will surely help you to keep your spine healthy and may reduce complications of back conditions and to prevent future painful conditions.

 

LIST OF TIPS TO KEEP YOUR SPINE HEALTHY

 

1)   Sit straight with support:-

 

Many times sitting for long period can often create or make worse the painful back condition. Moreover, while sitting in an office chair peoples often slouch and tend to forward. The poor posture usually contributes to muscle tension and pain in the lower back and legs. Thus, the right office chair plays a crucial role in promoting good posture and supporting the natural curves of your back. Prolonged static posture is extremely irritating to the nerves as well as the structures in your spine.

 

2)   Particularly exercise Your abs and back:-

 

Exercise is one of the most important factors of good spine health. Particularly, performing abdominal and back exercises (which often get neglected) will help to keep your spine healthy. These exercises are very simple and can be easily performed in 20-30 minutes. If back and abdominal muscles are not in good condition, extra pressure can be put on the spine, which is already under the pressure of supporting your entire body. Hence, it is essential to maintain the muscles well. as it will increase the chances of healthy spine and reduce the possibility of any injury.

 

3)   Have a massage chair in your home:-

 

Many people give more preference to massage as it relaxes their muscles and alleviate stress. Therapeutic massage not only improves flexibility but also decreases stress. In short, they enhance blood flow and raise the level of endorphins in your blood stream. Besides that, having a massage chair in your home can also be a great way to maintain healthy spine.

 

4)   Be careful while choosing shoes:-

 

The shoes you wear make a lot of impact on your back. Hence, they should be well balanced, flexible and comfortable. Good shoes provide protection for your feet as well as a supportive base the helps the body and spine remain in alignment. Selection of the right shoes may help you to avoid muscle strain and possible injuries as well.

 

5)   Sleep on your back or side:-

 

All the structures of your spine have the only opportunity to relax and be rejuvenated while sleeping only. Using right or good quality of mattress or pillow will support the spine, muscles as well as ligaments to be stress-free and refreshed. The decision of type of mattress and pillow totally depends on the personal preference. More often avoid sleeping on your stomach as it twists your neck. Besides that, also avoid the fetal position as it reverses your spinal curves.

 

6)   Always maintain good posture:-

 

Always stand in the efficient alignment. Look you from the side, the middle of the ear must line up with the middle of the shoulder, knee, hip and ankle. The bones of the frame are designed to carry the weight of the body while the muscle creates movement. The head and shoulders creep forward is one kind of poor posture and it creates lots of problem. If in the poor alignment the muscles are asked to overworked results in fatigue and strain. Visualize your head and spine as a helium balloon and connected with a string while standing and walking.

 

7)   Stretch your spine as well as legs:-

 

Try more often to stretch your spine before and after the sports as it will help you loosen the surrounding muscles. Besides that try gentle yoga twist or side bends. In addition, try maximum to stretch your legs and back after each hour of sitting. If you are in a car or at a desk, stretching regularly will help to keep you from tightening up or various injuries. Sitting for a prolonged time makes your muscles and joints stiffer. Thus, regular breaks and stretches help to maintain healthy joints and muscular function as well.

 

8)   Don’t overburden your backpack or purse:-

 

Always try to carry your backpack over both shoulders to balance the load if possible. In addition, child are also often advised to carry less than 10 per cent of their body weight in a school backpack and this is applicable to adults as well.

9)    Take balanced diet:-

 

A healthy diet plays a crucial role in maintaining overall health. So, try to consume maximum organic foods. Avoid foods that contain artificial colors, Tran’s fats, process foods and carbonated drinks. Eat green leafy vegetables and fruits as much as possible. Apart from these, drink at least 8 glasses of water every day to stay hydrated. Water flushes out the toxins from the body. As our cells are our body’s building block and they require fuel to stay healthy.

10)   Other tips:-

 

• Give preference to good chair, mattress and pillow.
• Never hold the phone between your neck and shoulder.
• Quit smoking.