The new year is a time of new starts for many, and self-improvement is a frequent theme for resolutions. If you’re suffering from back pain or spinal conditions — or if you want to sidestep these problems in the future — resolving to commit to a healthier spine has the potential for years-long benefits.
At Active Care Chiropractic & Rehabilitation in Lafayette Hill, the Main Line, East Falls, Elkins Park, Manayunk and Hatfield, Pennsylvania, we have your back. Here are our top five suggestions for New Year’s resolutions for a healthier spine.
Posture refers to so much more than simply sitting or standing up straight. Your body is always in a dynamic or static posture, either of which can be balanced or unbalanced.
Balanced postures are the easiest on your spine. Much of the weight supported by the spine sits forward, one reason why the spine has its characteristic curved shape.
When you sit or stand straight, you’re bringing your body to a static neutral posture. Resolve to schedule these resets every 30 minutes through the day so you develop the habit of adopting balanced postures regularly. This can help minimize slouching.
Combine your posture resets with a few minutes of movement to stay limber and to stimulate blood flow through your body.
In fact, movement is key to spine health. Adding 30 minutes of low-impact aerobic activity, five times a week, provides a baseline for overall health as well as spine-specific benefits in the form of loosened musculature and improved circulation.
Consider adding more time walking, swimming, or biking, and building it into your life as a daily habit. You’ll also find it easier to get around with better flexibility and reduced muscle tension. Over time, core muscles, key players in back support, tone up and transfer some of the load off your spine.
For every pound of weight you lose, you relieve four pounds of compressional force from your spine. Even modest amounts of weight loss add up to big differences when multiplied by four.
Both back and side sleepers can benefit from knee pillows at night. If you sleep on your back, place the pillow beneath your knees to take pressure off your lower back. Side sleepers gain better hip alignment with a pillow between their knees.
Prioritizing sleep and your circadian rhythm improves the natural healing systems of your body. When you’re well rested, you’re less likely to be bothered by minor aches and pains.
Cliche, perhaps, but attention to dietary aspects like hydration, adding anti-inflammatory foods, and reducing things like refined carbs, sugars, processed foods and alcohol intake can make a big difference in many aspects of your health, including your spine.
When you need an assist beyond what you can accomplish at home, contact Active Care Chiropractic & Rehabilitation for an examination and treatment. Call or click to request an appointment at our nearest location today.
