4 Ways to Maintain Good Spinal Health

Is your back pain taking a toll on your quality of life? When we think about good health, we rarely think about the spinal region. Yet, this is a prevalent issue that has affected a large population of people. Research has shown that about 60% to 90% of people suffer from some form of lower back pain, largely due to work. Of these, about 65% of back pain cases are seen in young workers between the ages of 21 and 40 years old.

Improper care, an increasingly sedentary lifestyle and a lack of awareness are some of the possible factors contributing to these high numbers. However, this bony structure plays an important role in our overall health. As part of the body’s central nervous system, it is responsible for many bodily functions. Therefore, a bad spine can also spell trouble or result in a host of unwanted health issues such as pain, numbness, or even loss of control over the bowel and bladder.

Now that you know the importance of taking care of your back, let’s look at some preventive ways in which you can maintain good spinal health.

1. Take Note of Posture

You may have heard of “text neck” syndrome – which is a painful stress injury related to prolonged usage of digital devices. Apart from your smartphone being a pain in the neck, other activities can give rise to bad posture, which in turn can affect your spinal health.

It is important to maintain a good posture while sitting. Avoid slouching or stooping as this can lead to a misalignment in the spine. Good posture has a trove of health and wellness benefits, including reducing migraines, improving digestion, or even improving respiratory conditions. A good posture also results in a taller appearance, enables better breathing and increases energy levels.

To help you maintain an optimal sitting position, switch up your furniture for ergonomic ones which provide support in the right areas.

2. Get Proper Rest

Everyday, our backs are subjected to high levels of stress due to walking, exercising, or even sleeping. Like the rest of the body, adequate rest will give your spine time to heal and relax. Insufficient sleep can also lead to increased neck and back problems, so it is important to get at least six to eight hours of sleep each night. However, you should also take note of the way you sleep. The best position is on your side, with your body parallel to the bed, as this puts the least strain on the spinal column.

You should also ensure that your sleeping environment is comfortable. For starters, make sure that your mattress and pillow are sturdy and supportive. Using your phone just before you sleep can also increase the chance of insomnia, so avoid interacting with it just before bedtime.

3. Exercise Your Core

Many back problems can be eliminated with a strong core, so spend some time exercising your core to build strength. The muscles in your back keep your spine aligned and stabilised, and your abdominal muscles help maintain its natural curvature. Training your core muscles lifts off unwanted pressure and weight, preventing back pains and problems such as slipped discs.

There are many forms of core exercises, so find a set that works for your fitness level. You should also factor in pre-existing conditions to prevent further injuries.

4. Stay Active

Like building core muscles, staying active also allows your body to become more flexible and less susceptible to stress injuries. We’re not talking about going all out and running a marathon – simply work in some stretches each day to strengthen and loosen tight muscles and joints.

Simple stretches such as lumbar extensions and camel stretches are easy to do and do not take up too much time.

Improve Your Spinal Health with Equilibrio Health

When you start to take good care of your bone and spinal health, you will be able to enjoy a wider range of motion. However, some problems may be too complex or painful to manage, and this is when you should seek help from a professional.

At Equilibrio Chiropractic, you will experience a customised treatment plan which is tailored to your individual needs and conditions. As a registered chiropractor in Singapore, we are well-equipped to resolve a wide spectrum of joint and back problems, as well as provide expert advice on how you can upkeep your spinal health. Start your pain-free journey by booking an appointment with us today.