Maintaining a healthy spine is key to maintaining a good quality of life. This is especially important as our bodies age. Here are some tips to keep your spine in good condition no matter what age you are.
Focus on Posture
Keeping a strong posture is one of the most important and easiest ways to ensure your spine stays healthy over the years. However, unfortunately, computer use and being sedentary at an office every day can lead to misalignment of the spine. Try to stay conscious of your posture and keep your back in a neutral position when you sit by avoiding slouching.
Wear Supportive Shoes
Choosing comfortable and supportive footwear can make all the difference in keeping your spine stable. Unsupportive shoes can throw your body off balance and over time can result in aches and pains, and disc problems.
Stretch and Strengthen the Back
Strength-building exercises that focus on the abdominal core and lower back are a great way to help support the spine and the extensor muscles that are attached to the lower back. Pilates and yoga focus on building core strength and stretching out muscles to increase and maintain flexibility. However, it’s a good idea to speak with your doctor first before starting an exercise regimen so they can guide you to what works best for you at your stage of life.
Maintain a Healthy Weight
Excessive weight places physical stress on the spine which can cause a lot of damage as the body ages. That’s why it’s important to make good food choices and avoid a diet of inflammatory foods such as red meats, refined sugar, and processed foods. Instead, opt for plant-based foods that are naturally low in calories and help with excessive weight gain.
Be Conscious of Heavy Lifting
It’s critical to use proper lifting techniques when lifting something heavy as picking up a heavy load places a large strain on the spine. When heavy lifting, do not bend your back. Instead, keep the back straight, bend the knees, and let the power of your legs complete the lift.
Don’t Smoke
Nicotine tightens blood vessels which reduces blood flow and limits oxygen to the spine. This is called vasoconstriction and can cause inflammation and degradation within the spine and throughout the body.
Stand Whenever You Can
Constant sitting contributes to spinal stress. Standing is the better option for keeping the spine aligned. If you have a desk job it’s important to take frequent standing breaks. Another alternative is sitting on a large workout ball rather than an office chair, to engage the core by helping to keep the back straight.
Seek Chiropractic Care
Visiting a chiropractor for an adjustment will help keep your spine aligned and restore function to your body as you age. Merckling Family Chiropractor is here to help. Contact us at (631) 286-2300 to schedule an appointment.
