Our spine not only connects our lower and upper bodies, it also connects our brain to the rest of our nervous system, so that nerve impulses can be sent to our muscles to form movements. The spine is such a vital part of the body, however as we rely on it so much, it can be very susceptible to damage. Back pain is a common problem for many people, therefore it’s important we take the best care to ensure proper spinal health, in order to prevent misalignment and improve posture, neurological health and general wellbeing. Here are some tips to looking after your spine and preventing the risks of spinal injury:
What to eat
Good health comes from within, and this is also the case for a healthy spine. Keeping hydrated by drinking plenty of water is key to helping your body and spine perform to its best. Ensure your diet is balanced with all the essential vitamins and minerals for spinal health, including vitamins A, B12, C, D and K, as well as iron, magnesium, and importantly calcium. Eating the right foods will help to nourish and strengthen the bones, muscles and the whole body for better movement and a reduced risk of injury.
Breathe and stretch
We use the same muscles to breathe as we do to maintain a good posture. Breathing properly and carrying out breathing exercises will balance your body and help the abdominal muscles to better support your spine. You’ll also be relieving tension in your shoulders and chest, which will improve your posture.
Breathing deeply will also oxygenate your muscles and maximise the effects of a stretch. Stretching is ideal to alleviate tension in the back which leads to back pain, and is especially beneficial first thing in the morning when the muscles feel tighter. Slowly, gently stretching the back will help to increase mobility and flexibility, to prevent injury, as well as decreasing any pain and discomfort in the back.
What exercises you can do
It’s important that you keep active to boost the strength and flexibility of your muscles and ligaments. The muscles and tissues around your spine offer it the necessary support and stability to function well. If you’re overweight, you’ll be putting more pressure on the spine which can pull it out of alignment, causing pain or discomfort. Good exercises to combat this include yoga and Pilates, or martial arts, as you’ll also be able to practice proper breathing whilst stretching and strengthening the muscles.
Correcting your posture
As many of us sit down at work or in the car for long lengths of time, this can put a lot of strain on the lumbar spine found in the lower back and could cause spine curvature. When sitting down you’ll need to keep your back straight and aligned; a small pillow can also help support the lower back.
Avoid sleeping on your front, as this can more easily damage your spine and distort its alignment. Whether you lie on your back or on one side, make sure that you’re supporting your spine by resting your head and neck on a pillow. A pillow will help to keep your body raised and evenly aligned with the spine – you can also place a small pillow or rolled up towel under or between your knees to keep the spine aligned and healthy.
Seeking an osteopath
An osteopath specialises in improving the health of the musculoskeletal system, including the spine, with the aim to reduce pain, prevent injury and increase mobility. If you’re experiencing back pain or would like an assessment of your spinal health, an osteopath will use different clinical techniques to perceive any abnormalities in tissues and diagnose where the restrictions are in order to treat them. They are trained to provide you with the best suited treatment, prescribing appropriate exercises, diet advice and guidance on posture and relaxation, which all contribute to a healthy spine.
If you’d like more information about spinal health, or if you’re experiencing back pain and would like to book an appointment with one of our skilled, professional healthcare practitioners, please contact us on 0121 585 8555 (Halesowen), 01902 894 894 (Wolverhampton) or fill out our online contact form.
