The turn of a new year is a great time to get your spine in better shape and have less
pain. In fact, any time of year is a good time to change your habits. By doing any—or
all of—the steps below, your back will feel better and you’ll improve your overall
wellness.
1. Breathe Deeply
Acts and practices that involve deep breathing can reduce stress and tension. This
can decrease chronic pain and boost immune system functioning. Yoga, meditation,
and gentle exercise such as walking can all support better, deeper respiration.
2. Lose Weight
Those extra pounds pull on your musculoskeletal system, increasing your risk of
sciatica and osteoarthritis. Even small weight losses can lessen stress and the
associated pain.
3. Use a Chiropractor
Chiropractors are experts in the connections between your spine, your central
nervous system, and your overall health. Not only can they give you pain relief, but
they can help your nervous system function more smoothly. Scientific research
shows that regular chiropractic visits diminish cortisol, the stress hormone, and
support sickness-fighting antibodies.
4. Eat Better
Leafy greens like spinach and legumes like beans and lentils give you magnesium, a
vitamin that fights back pain. And to lower your risk of osteoarthritis, eat more
calcium, which is found in kale and broccoli. Carrying healthy snacks with you can
keep you from overeating, which keeps your weight down and your spine healthier.
5. Stay Hydrated
Your intervertebral discs absorb water, so it’s important to drink enough to help
this happen. Have you ever heard that people are taller in the morning? This is
because discs fill with water at night when the spine is relaxed and isn’t
compressed.
6. Stand Up Straight
Better posture balances weight distribution and minimizes spinal stress. This
alleviates pain and helps prevent spinal degeneration.
7. Stretch
When muscles stay tight, chronic problems can develop. Stretching releases tension
and helps the muscles expand and contract properly. Be sure to stretch every day,
holding each stress for at least 30 seconds.
8. Get Moving
Regular exercise is another thing that has a ton of health benefits, including better
spinal flexibility. Daily movement keeps the spine supple and helps alleviate and
avoid joint fixations. Look for exercises that strengthen your back and abdominal
muscles, your “core,” such as Pilates. Remember to start gently and pay attention to
proper form to avoid injury.
9. Smile!
Studies shown that smiling and laughing release endorphins, relieve stress, and
stimulate bodily systems. With so many health benefits, why make it a point to enjoy
a good laugh or giggle and do what makes you happy?
Remember to set your goals and break them into manageable steps. Think
positively, but keep it manageable to avoid frustration. Scheduling and putting new
habits into routines can also help you stick with it.
Here’s to better back health!
If you’re trying to get your back into tip-top shape, give us a call at Duncan
Chiropractic!