Sitting in front of the computer in a crouched position for too long or sleeping at an wrong angle, or not getting enough exercise are just a few of the reasons why we often experience back pain. Underestimating the importance of spine, many a times we neglect taking care of our back and ignore the warning signs. And before we know, we are faced with chronic back problems. Orthopedic Doctors in Pune recommend indulging in some daily habits that help you maintain a healthy spine and good posture.
A simple exercise routine can go a long way in keeping your spine problem free. Your focus should be on stretching and strengthening the back, hamstrings and abdominal muscles which will distribute nutrients into your spinal discs and soft tissues, speeding up your healing process and maintaining your discs, muscles, ligaments, and joints healthy.
A daily routine of 15 mins where you just focus on your thoughts yet not fixate on anything, will work wonders on relieving stress from your body and mind.
Your spine has a series of natural curves and if you don’t sit in a way that supports your natural curves then it might damage the joints in your spinal column. If you sit for most hours of the day, then it is advised that your chair and desk are ergonomically aligned to support your spine. It is also recommended to stretch and walk in every half an hour to relieve excess pressure in your intervertebral discs.
Walking daily for a half an hour will help strengthen the core muscles that keep your body upright, nourishing spinal structures with necessary nutrients, improving flexibility and strengthening your bone structure.
Applying heat to muscles around your spine will help increase blood flow and bring healing nutrients to the muscles. Heat therapy also helps in reducing pain in muscles and joints around your spine and assist in relieving muscle spasms.
When sleeping makes sure your pillow supports the natural curve of your neck and therefore choose a pillow according to your sleeping position. Your height and the width of your shoulders will help determine the kind of pillow you ought to buy—so if you’re petite you will need a slimmer pillow than if you’re broad-shouldered.
It is highly recommended to eat natural food over processed food to ensure you have a healthy spine, such as vegetables, fruits, whole grains, legumes etc. Limit your intake of sweets to special occasions.
Working out in water reduces the downward stress of gravity as the buoyancy of water helps to support your spine, thus reducing the risk of injury or pain during certain exercises. With a warm water therapy, you will find soothing relief on your joints.
Next time you lift something heavy, be mindful of how you are doing it. A wrong move can put the lower back muscles in abnormal positions that can cause painful muscle strains and can even cause spinal discs to rupture. Therefore, lifting should incorporate keeping the chest forward and the weight close to the body and lead with the hips rather than shoulders.
With the growing cases of spine surgery in Pune, it is recommended that you should take care of your spine by following the above tips and maintain a healthy spine and posture. At Saishree Hospital, we are engaged in providing quality treatments and exclusive care for identifying & rectifying painful medical illness associated with the spine. Our surgical capability can be easily categorized to be at par with international standards, making us one of the best orthopedic hospitals in Pune.