Improve Your Spine Health to Avoid Back Pain

Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to ensure it is at its peak level of health and function. Of course, much like anything else, taking care of your spine health requires your participation.

Chiropractic care involves a multifaceted approach, including spinal manipulation therapy, self-management advice, and strengthening exercises to effectively address acute and chronic back pain. The best practice is a comprehensive program where you do everything you can to ensure the health and function of your spine.

Below are some ways to improve the health of your spine:

1. Get enough sleep: Adequate rest in a comfortable position while sleeping helps you maintain a healthy spine. Suppose you are struggling to find a comfortable position for sleeping. In that case, it is generally best to try and maintain a neutral spine position and to use pillows and blankets to support your body in achieving these positions. A neutral position is easily found lying on either side of your back.
   Too often, people try to force themselves to sleep in a particular position, but research in sleep labs has shown us that we change positions throughout the night regardless of where we start. Choosing a position that allows you to sleep is the most important factor.
   Regarding the ideal mattress, medium firmness seems to help more people get good rest than either too soft or too firm. Although there are a lot of anecdotal stories about the “best” firmness, research shows that it is a personal preference and most people choose medium firmness for proper rest.
2. Work on the mobility and strength of your spine: Your body is meant to move – this is the most important purpose of the spine. A general routine where you take your entire spine through various movements and positions (stretches) can help keep your spine healthy. You can make sure your spine remains mobile by stretching for 10 minutes every day.
   It is also essential to move around when possible at work. Stretch your spine by reaching overhead, turning right and left, then leaning over from one side to the other.
   It is also important to spend 3-4 days a week working on strengthening exercises. Performing core exercises (i.e., abdominal, back, and hip/pelvis muscles) will help keep your spine strong and prevent future pain and/or injuries.
3. Maintain proper posture: If you sit at a desk during the day, make sure you sit tall and use lumbar support. Avoid sitting slouched for prolonged periods, and change positions as soon as you notice tightness or pain no matter how you are sitting!

When lifting, keep your spine in a neutral position. This position will allow your entire core to engage while simultaneously using your legs to lift the weight/object. Ideally, you will maintain an arch (lordosis) throughout the whole movement. Avoid bending forward and especially bending with twisting-type movements.