Achieve a Healthier Spine in St Paul MN

How many times a day do you take a moment to reflect on your spinal health? If you are anything like the majority of people in St Paul MN, that number is a firm "zero." As long as we are able to function on a daily basis, we think that everything is OK; that is unless you are suffering from back discomfort. It is difficult for those who are suffering from chronic back pain or a back injury to get it out of their heads, whether it is the pain itself or the chain reaction of events that occur as a result of it. Experiencing back discomfort comes at a high financial and emotional cost. For further information, please contact our chiropractic clinic in St Paul MN.

Most of us do not consider our spinal health on a daily basis, yet studies reveal that almost 80-90 percent of the population will suffer from spinal disorders and back pain at some point in their lives. Accident victims, smokers, the obese, and heavy lifters are the individuals who are most at risk. With such a high chance, there is a compelling case to be made for living a healthy lifestyle and, as a result, aiming for a healthy spine as much as possible.
The following are some tried and true ways for maintaining a healthy spine and back:

DIET AND EXERCISE FOR HEALTHY LIVING in St Paul MN

• Learn how to maintain a healthy weight within 10 pounds of your optimal body weight. It is common sense to agree with the biomechanical rationale that carrying around excess body weight will place stress on all sections of the human frame, including the spine, and that this may result in injury.
• Strengthen the muscles in your core. It is possible that a lack of muscle in this area will cause your entire body to go out of alignment, beginning with your lower back.
• Maintain a consistent commitment to eating a well-balanced and nutritious diet. You will notice improvements not only in your weight but also in your entire health and confidence if you combine this diet with a consistent exercise regimen that fits into your schedule.
• Stretching should be done before and after your workout.
• You should always consult with your doctor before starting any diet or fitness regimen. Consider seeking expert advice if you have any difficulties that are particular to your health circumstances.

ONE OF THE BEST THINGS YOU CAN DO IS TO STOP SMOKING

When it comes to physical recovery, smokers do far worse than non-smokers. Cigarette smoke contains more than 4000 compounds, many of which have a negative impact on blood flow throughout the body. The healing process in all regions of the body is slowed as a result of this constraint, and the spine is no exception.

PAY ATTENTION TO HOW YOU SLEEP

• As you sleep, make an effort to keep your body supported. Pain at any time is not natural, and if you are experiencing pain while attempting to sleep, try to find a position that relieves the discomfort.
• Back sleepers impose approximately 50 pounds of excess strain on their spines on average, which may be decreased by nearly half by placing a supporting cushion beneath the knees.
• By placing a pillow between the knees of side sleepers, they can alleviate strain on their spine.

TIPS FOR PROPER POSTURE WHILE STANDING

• While standing with the legs locked, pressure is applied to the lower back. Placing one foot in front of the other and gently bending the knees can help you to relax your posture.
• Avoid bending at the waist for any longer than necessary; this puts a lot of strain on your spine as well as your hips and legs.

HAVE A GOOD LIFTING TECHNIQUE

• Lifting should always be done with your legs engaged. Lifting should not be done primarily with your back muscles.
• When lifting anything, avoid twisting your body.
• Whenever the choice of pushing or pulling an object is available, pick it. Whenever possible, push instead of pulling, and contract your leg muscles to reduce the tension on your lower back.
• Get assistance when you can.
• After raising the object, maintain it close to your body and distribute the weight evenly between both hands if you're carrying it about.

SIT UP STRAIGHT

• Try not to sag back in your chair. Maintain a straight spine and a relaxed set of shoulders. Allowing your shoulders to become rounded or allowing your lower back to lose its natural curvature are both bad ideas.
• Knees should be somewhat higher than hips in order to maintain proper posture.
• Maintain a straightforward gaze and keep your head high.

TAKE CARE WHEN BENDING DOWN OR REACHING FOR THINGS

• Picking up goods below the waist level requires bending the legs. It is not permissible to bend at the waist.
• If you need to reach for anything that is higher than your shoulder height, utilize a stool. Strenuous efforts to reach anything above the head might result in damage to the neck, shoulders, and mid-back area.
• Place your body as near to the item as you reasonably can in order to minimize any possible strain.

While there are no certainties in life, using these basic, common-sense measures can significantly boost your chances of living a pain-free and healthy life in the future!

If you have any more questions, please don't hesitate to contact our St Paul MN team at Capitol Health and Injury Center right away.