The 33 bones of the spine usually withstand wear and tear fairly well thanks to supporting muscles, tendons, and joints. However, your spine isn’t invincible, and there are many things that can contribute to the discomfort you might experience now and then. Give your spine some extra care by applying these tips, brought to you by the best spine surgeons Los Angeles has to offer.
1. Get Regular Exercise
According to the World Health Organization, healthy adults should get about 2 hours of moderate-to-intense exercise each week. Muscles that support your spine from the “front” and “back” can be strengthened with:
- Hamstring stretches
- Abdominal exercises
- Brisk walking and other forms of cardio
- Warm-up stretches
2. Watch Your Posture
Sitting or standing in the same spot for long periods can place added strain on muscles and joints, which can transfer to your spine. Give your spine a break by:
- Shifting between sitting and standing positions
- Avoiding wearing excessively high heels
- Using ergonomically designed chairs
- Keeping your head aligned with your shoulders
3. Walk More Often
Regular movement helps the discs that cushion your spine stay spongy, which means you have less risk of experiencing pain from a compressed nerve. All it takes is about 15 to 20 minutes of steady walking per day to stimulate spine-supporting muscles. Wear comfortable shoes and start off slow if you’re new to regular walking.
4. Use Heat or Ice Applications
Muscle aches and pains can easily contribute to back pain. If you overdo it at the gym or twist and stretch your spine too much, soothe the pain with a heating pad, heat wrap, or warm bath. Ice or gel packs can also ease muscle irritation.
5. Be Mindful of Your Diet
Colorful fruits, leafy green veggies, whole grains, fatty fish like tuna and salmon, and lean proteins are some of the healthy foods that can ensure your spine is getting plenty of vitamins and nutrients like potassium, calcium, and magnesium. You should also curb your indulgence of sugary treats and greasy foods.
For additional tips on taking care of your spine, and to learn about your options for relieving back and neck pain, reach out to The Spine Institute Center for Spinal Restoration. We specialize in spinal fusion surgery, alternatives to spinal fusion like Mobi-C disc replacement and Coflex surgery, and non-surgical spine procedures. For more information on the services we provide, give us a call today at 310-828-7757 to schedule an appointment.