A strong spine makes life much easier. For one thing, a strong spine is less likely to cause chronic back pain, which is one of the most debilitating problems people suffer from today. If you have an active lifestyle, or if you are an athlete, you likely need to work harder on having a strong spine, as you need it for movements such as running and jumping.
Without a good, working spine, you cannot enjoy activities without pain. Here, we give you 10 things you can do to have a stronger spine.
#1 Exercise Regularly
Regular exercise helps strengthen the muscles that support your spine. With stronger back and core muscles, there is less wear on your spine and a reduced chance of you suffering an injury.
#2 Maintain Good Posture
Practicing good posture can help reduce strain on your spine, as it causes the weight of the body to be distributed evenly, and with proper alignment, there is less chance of developing spinal problems such as herniated discs or compressed nerves.
#3 Stretch Daily
Stretching can help improve flexibility and reduce stiffness in your spine. Notice how when you stretch, you experience relief and you feel good.This is because stretching reduces tension and stimulates blood flow, both of which can provide relief.
#4 Lift With Your Legs
Many back injuries that cause chronic pain originate from poor lifting techniques. When lifting heavy objects, bend your knees and lift with your legs instead of your back. This will save you from back and spinal injuries.
#5 Quit Smoking
Smoking can contribute to back pain by reducing blood flow to the spine and limiting the body’s ability to heal. Smoking cessation is one of the best things you can do to support the delivery of nutrient and oxygen-rich blood to the spine.
#6 Maintain a Healthy Weight
Excess weight can put added pressure on the spine, leading to conditions that cause chronic pain in the back. You should try to get down to a healthy weight with the help of your doctor, so that your spinal structures don’t suffer from extra pressure.
#7 Eat a Balanced Diet
Eating a balanced diet that is rich in calcium and vitamin D can help keep your bones strong and healthy. Vitamin D also comes from sunlight, so daily sun exposure can help you have stronger bones.
#8 Stay Hydrated
Dehydration can cause spinal discs to lose water and become less pliable, leading to a reduction in their ability to absorb shock and protect the spine. Staying well-hydrated helps maintain the water content of spinal discs, keeping them supple and functioning properly.
#9 Use Proper Ergonomics
Ensure that your workspace is set up properly, and use ergonomic equipment such as a supportive ergonomic chair that supports your spine, to reduce strain.
#10 Seek Medical Advice
If you have persistent or severe back pain, seek medical advice from a qualified healthcare provider – a board-certified and fellowship-trained spine surgeon – who can diagnose and treat the cause of your back pain. Delaying treatment will only lead to more pain and a worsening of the condition.
Board-Certified and Fellowship-Trained Spine Surgeon in Rochester Hills
Dr. Bradley Ahlgren at Ahlgren Spine is an orthopedic surgeon specializing in treatments of the spine. We make everything convenient for our patients, with on-site X-ray services, physical therapy services, and pain management treatments. Dr. Ahlgren believes in prevention and can provide individualized recommendations for better spine health. To schedule a consultation with Dr. Ahlgren, call our office today at (248) 215-8080, or use our convenient online request form.
