The spine lays the foundation of your overall health and well-being. It balances the neck, lower back, pelvis and chest. The legs, head and trunk are in a proper alignment because of the spine. Most importantly, it protects the spinal cord which is the passageway of thousands of nerves. We can move thanks to the spine. It is also highly susceptible to injuries and hence needs consistent protection. According to physiotherapists in Brampton, it is possible to prevent back, neck or shoulder pain if you know how to protect your spine correctly.
6 Tips to Protect Your Spine and Prevent Back Pain
Everyone at some point in life experiences a spinal issue. The common problems include disc degeneration and disc deterioration. These can occur due to a sedentary lifestyle, an injury or aging.
The thing is we use our spine in every activity that we do daily. From brushing teeth to tying shoelaces, every small movement is possible because of a healthy functioning spine. You can only imagine the level of stress it withstands every moment. So, it’s time to relieve that stress and protect your spine at all costs.
Trust targetted physiotherapy
Spine protection doesn’t always mean surgery or medications. It also means strengthening and relaxing your back muscles. The stronger your muscles are, the less susceptible it will be to injuries or stress. It lets you lead a pain-free, healthy lifestyle. You can do what you love without worrying about back pain.
The physiotherapist identifies the muscle groups that are susceptible to injuries and the ones that are already injured. They use a slew of physiotherapy treatments to stretch, relax and strengthen those areas. They also provide you with home exercises that will keep you in good condition for a long time.
Work on your core muscles
The core muscles comprise the central part of your body. These play an integral role in supporting your spine. So, work on your core muscles every day to make them strong enough to withstand higher levels of stress.
Here are some common core building exercises:
- Exercise balls– You can sit on the exercise balls for approximately half an hour intermittently. Physical therapists also suggest using the ball to engage your core muscles.
- Cardiovascular exercises– Physiotherapists often recommend exercise prescriptions to strengthen your core muscles.
- Water therapy- Water provides gentle resistance which helps in the conditioning and strengthening of injured muscles.
It can be difficult to inculcate exercises into your daily routine initially. This is where the role of physiotherapists comes into play. They can help you get started safely.
Get back massage
You may not realize it but a lot of tension develops around your spine during the daily course of life. A therapeutic back massage therapy relieves this tension and loosens the tight muscles. You feel relaxed after every session. The manipulation of damaged tissues also boosts the flow of blood and oxygen throughout the area. This stimulates the natural healing process of your body.
There are various types of massage therapies available. The registered therapist assesses your injury and recommends the right techniques accordingly.
Use the right chair at work
Sitting on the wrong chair causes people to move their heads forward while slouching down. This disrupts the normal ‘S’ curvature of your spine. You can protect your spine by using an ergonomically correct chair that lets you sit in optimal spinal alignment.
The thing is slouching often happens without the person noticing. So, you can set a timer for every hour and assess your posture. Stretch your leg muscles and lower back after every 20 minutes.
Rest your spine while sleeping
The spine does a lot of hard work throughout the day along with you. So, it deserves relaxation while you sleep. This is also a chance for the spine to regain its energy for the next day.
The motive here is to keep the spine optimally aligned. There are specific sleeping positions that help with back pain. For instance, let’s say you prefer to sleep on your back. In that case, keeping a pillow under the knees helps. Similarly, people who sleep on their sides find relief by keeping a pillow between their knees.
Relieve stress as and when possible
You can relieve the stress from back muscles every day if you learn the right way of doing things. For instance, you should stand straight in front of the door while opening it. Pull the handle perpendicular to your body. Similarly, you should hold the vacuum cleaner with both hands and place it in front of your body. Use small, subtle arm movements to clean.
A licensed physiotherapist can provide you with detailed information about such effective posture correction tips. The motive here is to prevent the buildup of stress and tension in the spinal muscles.
Wrapping Up,
The spine governs the health of every human being. It not only controls your movement but also defines your posture, facilitates the normal functioning of internal organs and keeps your emotions in check. It is critical to protect your spine from an early age to enjoy a pain-free and healthy life in the future.
