Tips for maintaining optimal spine health 30^th January 2023

Millions worldwide suffer from back or neck pain occasionally or regularly. A healthy spine is as essential for our body as oxygen is for living. Poor spine health can result in strained muscles, spinal ligament injury, ruptured discs, or spinal stenosis, generally caused by age-related wear and tear.

It can cause severe pain in the back and make you unfit to do your daily activities properly. In the long run, poor spine health can make you depressed and downhearted and cause immense psychological distress.

Hence, it is vital to maintain optimum spine health. Here are a few tips for doing the same.

1. Exercise:
Proper and regular exercise is essential for optimal spine health. Create and follow a simple exercise schedule every morning or evening as time permits. The exercises should stretch and strengthen your back, hamstrings, and abdomen muscles.
Targeted exercise under proper supervision can also reduce inflammation. It will accelerate your healing process and rehabilitate your injured spine.

2. Sitting and standing posture:
It is essential to maintain the correct sitting posture for optimal spine health. Your sitting posture should support the arches of the natural curves of your spine. Failure to do so can damage your sensitive spinal nerves and cause pain. Get a proper adjustable chair at the office and home to help you maintain the correct posture.
You should take regular breaks and stand several times daily to maintain a neutral spine alignment. Keep your back straight while standing. A slumped posture can hurt your spine in the long run. Also, frequent breaks will keep your spine in motion, keeping it flexible and limber.

3. Correct sleeping posture:
It is vital to maintain correct posture while sleeping as well for optimal spine health. Ensure that you have proper lumbar support with a good mattress and supportive pillow so that your back and neck are not strained while sleeping. You should also avoid sleeping on your tummy as it can strain your spine and cause injury and pain in your back.

4. Lift heavy objects properly:
It is important to lift heavy objects with proper caution and care. When you lift a very heavy object, you put tremendous pressure on your back and spine. It may lock your spinal joints or rupture your spinal discs. You should keep your back straight, bend down on your knees and use the power of your legs and abdomen muscles to lift a heavy load. This will reduce the load on your spine.

5. Do not over-exercise:
Do not over-exercise or engage in any activity or rough sports activities that can put unwanted pressure on your spine and hurt it. Consult a doctor immediately and take expert guidance if such a situation arises.

6. Yoga:
Performing yoga can be an excellent way to maintain optimal spine health. Several yoga asanas help to stretch and strengthen your back muscles, helping to keep your spine in good shape.

7. Massage and heat therapy:
Massage relieves back pain by improving blood circulation, restoring spinal motion, increasing endorphin levels, and boosting happiness. Also, massage helps to cure insomnia. You can also go for heat therapy for your back muscles. It increases blood flow and reduces muscle and joint pain around your spine.

Optimal spine health is a must for your fitness and overall well-being. If not maintained, it can lead to several back and neck-related problems resulting in difficulty while performing routine activities. Follow the above tips to maintain optimal spine health.

Other than the above tips, health insurance is a must to protect you from health hazards. It will give you comprehensive coverage and security if you require medical assistance and hospitalisation due to spine and back-related problems. Go for the best health insurance plans in India to enjoy the best medical treatment with hassle-free insurance coverage and protection.

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Disclaimer: The information provided above is for illustrative purposes only. To get more details, please refer to policy wordings and prospectus before purchasing a policy.