Let your spine really rest while sleeping
While you’re lying down, all the structures in your spine that have worked hard all day finally have an opportunity to relax and be rejuvenated. To make the most of this time, you need a mattress and pillows that allow your spine to rest in a supported and comfortable way.
Some tips to consider when sleeping include:
Use a firm or medium-firm mattress. Most people benefit from having a mattress that’s firm enough to support their spine, rather than an old or soft mattress that allows the spine to
sag. As long as you’re choosing a mattress to ensure the best support and sleeping position
for your condition, there are many available types that can be helpful.
Keep your spine naturally aligned. For back sleepers, try placing a pillow beneath the knees
to reduce stress on the lower back. For side sleepers, try placing a pillow between the
knees to keep the hips balanced. Some people may also benefit from a neck pillow that supports the cervical spine. Experiment with a few different types of pillows to see what you find most comfortable.
Exercise your core to strengthen abs and back muscles.
Your core muscles – located in your lower back and abdomen – need to be strong and supple in order to support your spine and take pressure off your lower back. Unfortunately, for most of us our core muscles are rarely used enough during everyday activities. These muscles need to be toned through specific, targeted exercises. Check with your doctor, physical therapist, or other health professional to learn which exercises may be appropriate for you.
Your shoes need to support your spine
Whether you’re walking for exercise or just to get where you’re going, the shoes you wear play an important role in supporting your lower back. Good shoes provide a supportive base that helps the spine and body remain in alignment. For example, make sure the area of the shoe that fits the back of your heel is snug, but not overly tight. A good fit prevents over pronation or supination – or too much rolling of the foot to the outside or inside.
Practice good ergonomics while sitting – and limit total sitting time
The discs in your lower spine are loaded more while sitting than standing, so long periods of sitting can create or aggravate a painful back condition. Moreover, when sitting at a desk and/or looking at a computer screen, our natural tendency is to slouch and lean forward, stressing our lumbar discs even more.
Choosing the right office chair and practicing good posture while seated plays important roles in supporting the natural curves of your back. It’s also important to do whatever you can to avoid sitting for long periods. Get up to stretch and walk around at least once an hour, try working at a standup desk intermittently during the day, or get up and pace around when talking on the phone. The spine is meant to move to stay healthy, and movement fuels
the spine with healthy nutrients.
We’ve highlighted simple ways to help support your spine and overall back health. Even when you are in serious pain or undergoing extensive medical treatments, try to remember the simple things you can do for your back – even small changes can help build strength and assist with the healing process over time.
Get Your Head on Straight
This is important! If the first two bones in your neck (atlas or axis) become misaligned, nerve communication between the brain and body is interrupted and can cause back problems along with a variety of other health conditions. Upper Cervical chiropractors focus on locating and correcting this misalignment. When the two bones are aligned, your head is “on straight” and your brain can effectively communicate with your body to achieve optimal function, simple! The nerve system controls every function in your body. Nerve impulses or messages travel from the brain to every part of your body via the brain stem which starts at the base of your skull and passes through the top two bones. If they become misaligned, pressure is applied to the brain stem and the healing messages are distorted and do not reach their intended destination at 100%. This is when symptoms develop. Upper Cervical care is one of the best ways to stay healthy, naturally!
Partial credit to: https://www.spine-health.com/blog/five-ways-keep-yourspine-healthy-and-happy