The spine is one of the most important structures in your body. It possesses incredible strength and flexibility, but it’s also vulnerable to injury and pain. From pinched nerves and slipped discs to strained muscles and spinal deformities, there are seemingly endless problems that can cause back pain.
Fortunately, with a few tips from Spine Correction Center, you’ll have the information you need to relieve back pain in 2018. Make this your new year’s resolution and strive to keep it all year long!
Exercise Your Core
Core muscles are located in your back, sides, and abs. These are responsible for supporting your spine and reducing your risk of injury. The types of exercises you do to strengthen your core depend on your physical capabilities.
If you don’t have chronic pain, strive to complete sit-ups and planks daily. If back pain limits your ability, something simple such as sitting on an exercise ball for 20 minutes per day is a good way to engage your core.
Stretch Every Day
When it comes to reducing pain, stretching is equally as important as exercising. Tight muscles pull your vertebrae out of alignment and create tension that leads to pain. Stretching your hamstrings is a surprising way to relieve back pain. By loosening the muscles that run along the back of your thighs, you can decrease pressure on your pelvis and enjoy relief across your low back.
To do this stretch, start by lying on your back and bending your knees. Straighten one leg and aim your foot at the ceiling. Hold for 10 seconds, and then repeat the stretch with the opposite leg. As you get stronger and more flexible, strive to deepen the stretch and hold it for 20 to 30 seconds.
Improve Your Posture
The way you sit, stand, and walk has a significant impact on the condition of your spine. If you have poor posture, strive to improve it this year by upgrading to an ergonomic office chair, standing without slouching, and sleeping with a supportive pillow. You’ll be amazed at the difference good posture can have on the way your back feels.
Learn Proper Lifting Techniques
Whether you have chronic pain or not, lifting heavy items incorrectly can result in an acute back injury. Employ proper lifting techniques—including bending at the knees, keeping your back straight, and not twisting your torso—every time you carry something heavy.
Play Sports Cautiously
Sports injuries are common reasons for back and neck pain to develop. Protect yourself while playing your favorite sport by wearing the proper safety gear and knowing your physical limits. Also, don’t forget to warm up and stretch your muscles before engaging in any physical activity.
Watch What You Eat and Drink
If you have a poor diet, your spine is often among the first structures in your body to experience ill effects. Eating for a healthy spine means increasing your intake of calcium, magnesium, vitamins, protein, and iron. It also means drinking more water and minimizing your alcohol intake.
Be Smart When You Travel
Whether you have a fun family vacation planned this year or you frequently travel for work, be a smart traveler to keep back pain in check. Remember to take your medication, bring supportive back and neck pillows, maintain good posture while sitting for long periods, and apply heat and ice when the pain starts to flare up.
Visit Spine Correction Center to Relieve Back Pain Naturally
Making a few lifestyle changes can go a long way toward achieving your new year’s resolution to relieve back pain in 2018, but you might need a little extra help along the way. Spine Correction Center of the Rockies offers natural treatment options such as spinal decompression, chiropractic care, massage therapy, and more to help your body heal without surgery or pharmaceuticals.
If you think natural back pain treatment could be right for you, please contact Spine Correction Center at (970) 658-5115 today. We offer free consultations in our Fort Collins office, over the phone, and online to best suit your needs.
