1. Posture is Key
A healthy spine consists of natural curves at the base of the neck, lumbars and the middle of the back. These curves protect the spine from impact caused by daily activities. Correct posture places the spine in a "neutral" position where the body is neither rounded forward nor arched back. Back and neck pain are normally due to poor posture causing negative structural changes.
2. One Easy Exercise for a Healthy Spine
Stand with your feet slightly wider than your hips and relax your knees and arms. Take a deep breath. As you exhale, drop your shoulder blades and tighten your abdominal muscles. Gently twist to the right, looking over your right shoulder without raising your chin. As you twist, place your left hand on your right hip and your right hand behind your back. Try to keep your hips stable. Feel how this gentle spiral massages the spine, loosening up supporting muscles and liberating spinal circulation. Hold, return to center, repeat to the other side.
3. Strength and Flexibility
The muscles surrounding the spine are organized in layers responsible for keeping the area in balance. When the spine is out of alignment it imperils the function of these muscles as well as ligaments and cartilage that maintain strength. When these elements work in harmony, the spine is cushioned from strain. Stretching, strengthening and aerobic exercises help to maintain flexibility while preventing injury to the area. Because the abdominal muscles work in conjunction with the hamstrings to rotate the pelvis, it is imperative that this area is constantly strengthened so that the benefits of a neutral spine are realized.
4. Knowing how to Bend and Lift
Correct body mechanics counteract the effects of potentially harmful movements. Bending and lifting, when not done consciously, can lead to back problems. When bending, flex your knees slightly. When lifting, lift with your legs and buttock muscles. Never twist while in the process of lifting. Instead, turn your feet until you arrive at your desired position. When carrying loads, keep your abdominals tight to protect your lower back. When lowering loads, squat down and stick out your buttocks, putting weight on the upper thigh muscles instead of the back. When moving heavy things, push don't pull.
5. The Dangers of Sitting
Sitting for long periods of time affects the spine. Sit with a slight arch in your lower back or place a lumbar roll at the base of the spine to maintain the curve. Sit with your sternum up, shoulders down and chin level. Incorrect alignment of the hips and legs in relation to the pelvis can also cause problems. Get up frequently to stretch. Bend backwards, forwards and side to side to keep the spine supple. Sit in an appropriate chair that adjusts so that your hips and knees form a 90-degree angle. When driving, make sure your seat is in a vertical position where your knees are level with your hips.
Member Comments