Tips For A Healthy Spine
Tips For A Healthy Spine
A healthy spine is an
often overlooked and essential part of a healthy lifestyle. People who
suffer from back pain, particularly if it is long-term, are generally
less healthy than those who do not. In fact, back pain costs are
staggering not only financially, but also in terms of lost time from
work and because of psychosocial problems that arise during the healing
process associated with long-term back pain.
approximately 80-90% of the population suffers from spinal pain at some
point. People who are overweight or obese, and who smoke, lift heavy
objects, or had a previous episode of back pain, are more likely to
experience back pain.
Because so many people
suffer from spine pain, it’s important for you to try to keep your spine
as healthy as possible. Following simple posture, lifting, and healthy
lifestyle guidelines can help you keep your back in good shape.
Tips For A Healthy Spine
The American Chiropractic Association recommends the following spinal health tips:
When standing, keep
one foot slightly in front of the other, with your knees slightly bent.
This position helps to take the pressure off your low back.
Do not stand bent
forward at the waist for prolonged periods of time. The muscles in your
low back become deconditioned in this position, which may lead to pain.
At all times, avoid
twisting while lifting. Twisting is one of the most dangerous movements
for your spine, especially while lifting.
If the item is too
heavy to lift, pushing it is easier on your back than pulling it.
Whenever possible, use your legs, not your back or upper body, to push
If you must lift a heavy item, get someone to help you.
Keep your knees slightly higher than your hips, with your head up and back straight.
Avoid rolling your shoulders forward (slouching).
Try to maintain the natural curve in your low back.
Reaching and Bending
When reaching for
something above shoulder level, stand on a stool. Straining to reach
such objects may not only hurt your mid-back and neck, but it can also
bring on shoulder problems.
Do NOT bend over at the waist to pick up items from the floor or a table.
Instead, kneel down
on one knee, as close as possible to the item you are lifting, with the
other foot flat on the floor and pick the item up.
Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.
When carrying objects, particularly if they are heavy, keep them as close to your body as possible.
Carrying two small objects—one in each hand—is often easier to handle than one large one.
Healthy Diet and Exercise
While the proverbial
jury is still out, we suspect that extra weight puts undue strain on
your spine. Keep within 10 lbs. of your ideal weight for a healthier
“Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.
The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.
Consult with your doctor before beginning any exercise program, particularly if you have a health condition.
Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.
Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
Lying on your side with a pillow between your knees may also reduce the pressure on your back.
Never sleep in a
position that causes a portion of your spine to hurt. Most often, your
body will tell you what position is best.
Smokers have more spine
pain than nonsmokers, and they also heal more slowly when they have an
episode of back pain because the chemicals in tobacco smoke restrict the
flow of blood to the tissues in and around your spine.
While following these
instructions is no guarantee that you’ll be free from back pain for your
entire life, it can certainly reduce your risk of developing it. These
simple steps will help you keep your spine in good shape, making you a
healthier, happier person.
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Our Physio & Rehab Expertise
Specialist Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.
Areas of specialization
- physiotherapy: back and neck (spine), sports, shoulder, hip, knee, ankle
- hand therapy: forearm, wrist, hand and fingers
- podiatrist: leg, calf, ankle, foot and toes
- read more on our specializations here
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Initially, our specialist physiotherapists will carry out a thorough
assessment, helping them to select the most appropriate treatment to
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exercises to reduce your risk of re-injury and giving you a long term
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We are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists, podiatrists, chiropractors, sports massage therapists, clinical pilates practitioners and TCM physicians practicing in our scope of rehabilitation and its areas of specializations. As listed in our website are the list of services we provide our clients as referred by their medical doctors or by self referrals/word of mouth.
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