Are you trying to cure back pain while avoiding a surgery? Then it is important to use some preventative steps. The most important one is to add some strength to your spine. Here’s how you can do it:
1. Take Care of your posture
It is important that you pay close attention to your breathing and posture. You can achieve this by adding some simple exercises to your daily routine. This helps strengthen your core, spine, and joints. Slouching is known to be one of several reasons people suffer from spinal problems. So stop slouching and maintain a healthy posture to keep your spine happy.
2. Using Smartphones
Maintaining good posture is important while using smartphones. Keep ears aligned with the shoulders and shoulder blades, withdrawn. The posture will reduce spinal stress.
3. Belly Breathing
Deep belly breathing is crucial for improving your posture which ultimately helps maintain spinal health. All you need to do is place your hands on abdominal area and feel the belly move as you inhale and exhale. Repeat the activity as many times a day as possible. It is very helpful in improving your posture and overall spinal health. Most back specialists believe that deep belly breathing allows smoother movement of the spinal nerves within the spinal channels, reducing pain and imparting a sense of well-being.
Some simple exercises will help you strengthen your core and joints. All you need to do is spare just 10 minutes daily to perform simple spine-strengthening exercises. The best one is neck stretches and ear-to-shoulder stretches. These physical activities can dramatically improve the cervical spine health.
5. Focus on Spine Friendly Diet
Most people don’t know that diet has a direct impact on their spine. A healthy diet comprising of lean proteins, fresh fruits and vegetables, and healthy fats is important to build a leaner body and muscles supporting the spine. Add a multivitamin to your daily diet along with a B-complex and Omega-3s. These supplements can improve overall condition of spine, helps in reducing pain in spinal nerves and improves overall condition of spine.
6. Get Sunlight
Do you get adequate amount of sunlight? Make sure you spend significant amount of time in the sun daily. Exposure to sun can have a magical effect on human body. It also helps the spine. Sunlight rejuvenates the whole body and encourages the body to stand up firmer and straighter. A great source of vitamin D, sunlight is required for strong bones. This is how it helps the spinal column. You just need to spend 10 to 20 minutes in sunlight every day.
7. Focus on Quality Sleep
Most people do not get quality sleep. It can enhance neck and back related issues. Get at least 6-8 hours of sleep daily. Make sure you sleep in a position that allows your spine to relax. The best position is to lie on your side. It places minimum pressure on the spine. Choose a suitable mattress and pillow to ensure comfort. Block out all outdoor light. Strictly avoid using any electronic devices or gadgets at least 30-45 minutes before sleep.
8. Meditate Daily
Meditation is one of the ways you can reestablish attentiveness, enhance your mood, increase efficiency and prolong life. The process also has numerous positive effects on spinal health. It can also help with your posture. Meditation will help you to focus on your core, spontaneously straightening spine. Try setting an alarm to spare around 10 minutes to perform these exercises and rituals. There are a number of apps that you can use in this respect.