Essential Things to Know About Keeping Your Spine Healthy

Whenever we have back pain, the most common causes are spine issues like a herniated disc, slipped disc, spinal stenosis & lumbar spondylosis. We take medication & follow strict diet & exercise routines to minimize it. However, once the pain goes away, we return to the same unhealthy habits that initially resulted in back pain. Thus, the vicious cycle of disorder & treatment goes on.

If we just take a step back & look to improve our spine health, it can go a long way in preventing many kinds of back pain. Let us discuss the small changes that we can make to our everyday routines for a healthy spine.

     1.     Proper Posture is a Boon for Your Spine: In a general sense, posture can be divided into 2 broad types, namely, static posture & dynamic posture. While static posture relates to how you hold yourself while sitting, standing & sleeping, dynamic posture refers to the same while you walk, run or bend over to pick something up. To maintain a healthy neck, shoulders & back, try not to stand or sit in one position for more than 30 minutes. Also, remember to take regular stretch breaks if you have a desk job.

          In order to maintain a good posture whether standing or sitting, you must:

-         Line your ankles with the knees

-         Your shoulders should be back & down, positioned directly over your hips

-         The top of your head should point toward the ceiling

2.     Know Your Nutrients: The two nutrients that impact bone health the most are “calcium” & “vitamin D”. While calcium plays an important role in building bone tissues, vitamin D aids the body to absorb & process calcium. The richest natural source of calcium is milk & milk-based products. Besides dairy, leafy green vegetables such as cabbage & broccoli, soya beans, nuts, & fish like pilchards, sardines, etc. are good sources of calcium. On the other hand, our body produces vitamin D naturally when the skin is exposed to sun rays. Other sources of vitamin D include fatty fish like salmon, mackerel & tuna, egg yolks, fortified orange juice, etc. In addition to calcium & vitamin D, nutrients that play key roles in maintaining bone strength are vitamin C, magnesium, vitamin B12 & protein.

     3.     Staying Hydrated is the Key: It is well-known that drinking adequate water & staying hydrated throughout the day boosts metabolism, circulation, digestion, as well as the overall functioning of the body. However, taking plenty of fluids is particularly important for spine & back health. Water is one of the major constituents of the spinal discs. Hence, keeping them hydrated & nourished enhances their flexibility. This, in turn, allows them to appropriately perform their function as shock absorbers between the spinal vertebrae. So, do not forget to take at least 8 glasses of water throughout the day & also include enough fluids in your daily diet.

     4.     All Work & No Play Makes Jack a Dull Boy: Regular exercise plays an important role in strengthening the spine & preventing back pain. Here are a few exercises that are both easy-to-do & effective:

i)                   Knee to Chest Stretch

Step 1: Start by lying flat on your back

Step 2: Pull one knee toward your chest by clasping it with both hands

Step 3: Hold for 10 seconds & then switch legs

Step 4: Repeat 3-5 times for each leg

Step 5: Bring both knees to your chest, hold for 10 seconds, repeat 3-5 times

ii)                Hamstring Stretch

                Step 1: Lie flat on your back

                Step 2: Keeping your left leg straight, bend your right leg & rotate it over                   your left leg

                Step 3: Hold this position for 30 seconds

                Step 4: Switch legs & repeat 3-5 times on each side

iii)              Neck Turn

                Step 1: Start with a sitting position looking straight ahead

                Step 2: Gently rotate your head toward your left shoulder & hold for 20                     seconds

                Step 3: Bring your head to the starting position, & then repeat on the other                                side

                Step 4: Repeat 3-5 times for each side

iv)              Neck Side Tilt

                Step 1: Start by sitting straight & looking ahead

                Step 2: Gently tilt your head to the left, bringing your ear toward the                                          shoulder & hold for 20 seconds

                Step 3: Return to the starting position & repeat on the other side

                Step 4: Repeat 3-5 times on each side

     

5.     Watch What You Eat: Studies show that smoking & alcohol abuse increase the level of “cortisol” hormone in the body. This limits bone growth & increases the risk of bone breakdown. If giving up alcohol & smoking proves to be too difficult on your own, do not hesitate to take the help of your close ones or visit a medical counsellor for assistance. Furthermore, the intake of soda, raw salt & caffeine result in loss of calcium through urine, thereby adversely affecting bone health. Hence, limiting these items in our diet will have a positive effect on our bones.

STOP SUFFERING, START LIVING!!

Note: Through     the    synergistic    combination     of       Classical Homoeopathy,  Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo,  call on 1800 419 6607 (Toll-Free) or WhatsApp at +91 98304 26607.

No more suffering from Heel pain with High Heels!

We all know, festivities and fashion goes hand in hand & heel shoes spell like the most trendy foot fashion for all women out there. It is perhaps the gold standard in women’s footwear for everything from college fest & festivals to ramp walks and red carpet. Though they are stylish, high heels can take a toll on your spine, hips, knees, ankles and feet.

It has been reported that 77% women wear high heels at some time. Another 23 % wear high heels all day every day.

Around 59% women report toe pain as a result of wearing high heeled shoes; 54% report pain in the ball of the foot. 23% complains of blisters and pain in the arches of the foot. 82% of people report of having complex pain problems.

So why does it happen ?

Wearing high heels every day, force our ankles to bend forward, especially when we are standing at the tip of our toes. So to maintain the balance, our body needs to stay balanced on heels, which make our spine sway away unnaturally.

So, how to wear heels in spine friendly way?

1) Choose the right size: It is necessary to wear right size heels. Incorrect size will slide the ball of the feet continuously, putting extra pressure on the feet and the calves of the legs.

2) Go for short to moderate heels: Research from the spinal health institute shows that while 3-inch heels put 76% pressure on your foot, 2 inch heels decrease the pressure by 57% and 1 inch lowers to 22 %. So go for moderate heels instead of pencil heels.

3) Get heels with ties or straps: Ties and straps hold the feet from sliding and slipping away from the base of the shoe. Not only this, it also helps you to balance your body weight while walking with heels. It can help you divert common heel massacres like ankle sprain, varicose veins and many others.

4) Insert silicone pads into the shoes: Silicone insert will hold your foot more steady in the shoe, so your feet aren’t sliding forward as much, thus protect your toes from fiction and the blisters

5) Cover up the sensitive areas: It is advisable to cover up the sensitive areas with a band aid to prevent corns and calluses. We often develop corns and calluses when we wear high heels for a long period of time. This is actually a body’s way of defending the pain.

6) Tape the 3rd and the 4th toes: High heels put excessive pressure on the nerve that pass between the 3rd and 4th toes. Taping together the 3rd and the 4th toes of each foot, using self sticking bandage tape helps to balance the pressure on the nerve, easing the pain on the foot and further preventing the pain from spreading to the calves of the legs.

7) Re-balance the feet with Insoles: When wearing high heels, the body’s centre of gravity is tilted forward, adding pressure to the ball of the foot. Insoles help in balancing the feet so that the pressure is shifted off the ball of foot which helps to relieve pain from flaunting high heels.

8) Settle on platform heels: Wearing platform heels reduce the distance your heels are elevated above the balls of your feet. It will prevent the excessive pressure on the arch of your feet thus protecting the feet from pain and damage. A rounder front design is comforting for your toes as they can rest flat instead of fighting for space, like in pointed heels.

9) Walk cautiously: When you are on heels, be cautious not casual! It is necessary to keep your head and spine straight. Running or skipping around can cause sprain and serious ankle damage. It is better to be sincere while you are on your heels. You can rejoice your elegance as well as your comfort zone.

10) Embrace the feet: We all need rest when we are tired. Isn’t it? So do our feet! So after our feet are out of those heels, give them a gentle massage with essential oils. Even dipping them in warm water or compressing them with a warm towel can soothe your Plantar Fascia ligament that pass below the metatarsal. You can also rotate your foot clockwise and in anti-clockwise direction, move your toes in caterpillar motion and press your heels and calf muscles. This will be relaxing to your feet.

These steps are a great way to pacify your pain and get yourself fit for the next day.

STOP SUFFERING, START LIVING!! 

Note:     Through     the    synergistic    combination     of       Classical 

Homoeopathy,  Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo,  call on 1800 419 6607 (Toll-Free) or WhatsApp at +91 98304 26607.