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.