A healthy body rests on a strong and supple spine. Taking good care of your spine will help your lower chances of experiencing back or neck pain later. Back pain is one of the most excruciating pain that limits your mobility and severely effects your quality of life. A healthy spine requires efficient body mechanisms, healthy diet and smart choices.
- Everyday exercise- You needs at least 20-30 minutes of exercise every day. The muscles of your lower back and abdomen constitute as the core of your body, it needs to be strengthened to reduce stress from your spine. Stretching your back and neck can go a long way in maintaining flexibility and fostering joint function.
- Sitting posture- Longer sitting periods can aggravate a painful back condition. Slouching and leaning while sitting can disrupt the natural curve of your spine. Choose the right chair and practice good posture while seating. If your work requires you to sit for long hours, take breaks for walking and stretching you back in between.
- Sleeping position- There are natural curves in your spine that need to be supported correctly for proper rest to your spine. Choose your mattress and pillow according to your sleeping position, to ensure support to your spine.
- Massage- Most massages relieves in back pain. Massages recover your sore muscles and improve blood circulation in your back, and also help you relax and feel good. It is a way to prevent problems.
- Good footwear- Your feet need to carry your weight and ensure proper posture while walking and standing. Select footwear which are comfortable and bolster healthy back to evenly carry your body weight.
Nutrition directly effects the well-being of your spine. Nutrition decides how strong your teeth, bones and spine are. Diet also determines how quickly your bones, ligaments and tissue repair in case of damage.
Listed below are some essential nutrients you need to inculcate in your diet for a healthy spine.
- Calcium is the major contributor to bone density. It is required for strong bones and teeth. It can be found in milk, cheese and other dairy products, nuts, tofu and green vegetables.
- Magnesium is required to move calcium to bones. 50% of your body’s magnesium is found in bones. Magnesium is found in green leafy vegetables, fish, beans, seeds, nuts and whole grains.
- Vitamin D is essential to absorb calcium from food. It is needed to strengthen collagen found in bone and connective tissue. Sunlight and fish are the only natural sources of vitamin D
- Vitamin C is necessary for collagen formation. It is also instrumental in helping cells form tissue. Fruits and vegetables, especially citrus fruits are rich in vitamin c.
- Vitamin B12 is needed by body’s bone building cells and is instrumental in formation of RBCs. It can be found in animal protein like eggs, fish and poultry.