Spine health holds major significance as it impacts your overall health and wellness. Your spine supports the central nervous system that controls every cell in your body.

A fast-paced life involving continuously sitting in front of a screen can negatively impact your spine and lead to many health issues. This is why it’s important to take good care of your spinal health. Here’s how you can do that-

1. Exercise

Being active and exercising has numerous benefits for your mental and physical health. For a healthy back, you should exercise for at least 30 minutes, three times a week.

Even when your are on your work desk, take frequent breaks. Every hour or so, get up and take a walk or simply stretch. Stretching keeps your body flexible and helps maintain a good range of motion.

2. Ergonomics

Make sure your laptop, desktop and work desk and set up at the right height. It is important to customize your workspace according to your body’s requirements. This helps in reducing stress on your back.

Choose a chair that provides necessary back and neck support. Again, move and change your position frequently. Proper ergonomics plays a key role in preventing neck and back issues.

3. Lift Correctly

Whether you are working out with weights or lifting heavy objects at work, be careful. Use correct lifting techniques to avoid pulling muscles or causing a slipped disc. Keep a wide stance and always lift by bending your knees and hips, not your back.

4. Proper Diet

As we know, a balanced nutritious diet is essential to maintain overall health.  A healthy diet also ensures good spinal health. It helps develop a lean body and strengthen muscles to support the spine.

A diet consisting mostly of lean proteins, fresh fruits and vegetables, healthy fats along with B-complex vitamins and Omega-3 supplements will be suitable.  

5. Stay Hydrated

Proper water intake has countless health benefits. One of these benefits is a healthy spine. Often herniated discs occur due to loss of fluid in the spine causing the disc to slip out of place. Hydration helps with maintaining fluidity in joints and thereby preventing spinal disc shrinkage and slippage.

6. Sleep Position

Sleeping on your stomach can put a strain on your back. It is advisable to sleep on your side for better spinal health. Also, invest in a supportive mattress and pillow to ensure proper alignment of your back and neck.

7. Quit Smoking

Certain studies have shown that smoking reduces the blood supply to the discs between the vertebrae. This can make the discs brittle and eventually fall out of place, leading to a herniated disc.

8. Chiropractic Care

You can consider alternative therapies to strengthen your back. Chiropractors use spinal manipulation techniques to adjust the spine and its alignment in order to improve its functions. A family back and neck care center is ideal for people looking for chiropractic attention. They incorporate strengthening and stretching exercises, hot and cold therapy and other techniques for all age groups, to eliminate spinal misalignment and are even great at chiropractic care for babies.

9. Maintain Healthy Weight

Use a weight calculator to determine healthy weight for your height. Excess weight can put a strain on your lower back ligaments and muscles and causes back pain. Put an emphasis on exercising and taking a balanced diet to lose excess weight.

10. Practice Relaxation

You might not know this, but stress can also cause back pain. Learn relaxation techniques and practice meditation. This will boost your mood, reduce stress and improve your posture. Meditating regularly helps you focus on your core that automatically straightens your back.

By incorporating these easy practices, you can ensure long-term health of your spine. Also, pay attention to any warning signs and don’t ignore spinal problems. Seeking timely medical care can help you avoid chronic spinal issues.