Spine Health | Discover How to Improve Spine Health
Discover How To Improve Spine Health
- Those suffering from back pain who do not undertake special exercises and training to strengthen and rehabilitate their deep back muscles are 22 times more likely to have a recurrence of back pain.
- Atlas is a character from Greek mythology who, after losing a fight, was turned to stone and had to carry the weight of the Earth and the Heavens on his shoulders. The cervical vertebrae were also given this name as they carry the weight of the head.
- Both giraffes and humans have seven vertebrae in their necks.
- Controlling your posture, engaging in strengthening the back muscles, as well as stretching are all beneficial to the long-term health of your spine.
Along with the brain, your spine is part of your central nervous system and is one of the most important parts of your body. Your spine has many nerves, muscles and ligaments and every part of your body, organs included, are all connected to your spine.
Your spine health plays an important role and an unhealthy spine interferes with your entire body. A host of unwelcome health issues such as pain, numbness, weakness in the arms and legs, impaired breathing and digestion and impaired control of the bowel and bladder, to mention just a few, can all be linked to poor spine health. So keeping your spine in top condition is very important for your overall health and well-being.
Poor Spine Health Is Linked To Depression
While the many physical issues of having poor spine health are already well documented by science, recent research has now proven the link between poor spine health and depression.
Researchers at San Francisco State University have found a link between poor posture and depression, and many experts believe stooping and slouching could be associated with weight gain, heartburn, migraines, anxiety and respiratory conditions. So good posture must play an important role in maintaining and improving your spine health.(1)
There are a few simple tips that will help keep your spine as healthy as possible, while minimizing any complications with your health. Let’s look at them now. 11 ways to improve spine health.
1. How To Improve Spine Health While Sleeping
Paying attention to how you sleep and for how long has a big impact upon your health. We’ve all woke up in the morning feeling a little stiff because of how we’ve slept and now studies suggest that insufficient sleep is also associated with an increase in neck and back problems. It is important to get a sufficient amount of sleep each night, between six and eight hours is recommended, and of course, to sleep in a position that enables the spine to relax. The ideal position is on your side with a pillow between your legs at the knees, as this puts the least amount of pressure upon the spine.
Choosing a suitably comfy mattress and pillow should be high up on your list too, as is eliminating all outdoor light and providing fresh cool air to breathe throughout the night. If your bedroom or house is full of electronics, such as wireless internet signals, turning these electronic devices off at bedtime would also be highly recommended.
2. How To Improve Spine Health With Diaphragm Breathing
Place your hands on your abdominal area and feel your belly move as you inhale and exhale. Do this as many times a day as possible to improve your posture and overall spinal health. Deep belly breathing enables the spinal nerves to move within the spinal channels, helping to diminish pain and provid a sense of well-being. You’ll get more details on the many other health benefits associated with diaphragm breathing in one of the earlier e-course emails I sent you.
3. Choose Your Shoes Carefully
Whether you’re walking for exercise or just to get where you’re going, the shoes you wear have a big effect on your back. The shoes you wear should be flat, flexible, balanced, and provide comfort and support while walking. Good shoes not only provide protection for your feet, but also a supportive base that helps the spine and body remain in alignment. Selecting the right shoes, and correctly using inserts if needed to provide further balance, can help you avoid muscle strains and injuries to your back.
4. Enjoy The Benefits Of Massage
Many people love a good massage to relax their muscles and relieve stress. Therapeutic massages not only improve flexibility and decrease tension, but they can also improve blood flow and increase the level of endorphins in your bloodstream, which is the chemical in the body that makes us feel good.
While it’s not the same as going to a massage therapist, having a massage chair in your home can be a practical and easy way to get some of the benefits of a shiatsu or Swedish massage.
5. How To Improve Spine Health With Good Posture
Good posture is defined as ears aligned with the shoulders with the shoulder blades retracted. When in proper alignment, spinal stress is diminished. It is the most efficient position to achieve the best posture possible.
A good way to check if the rest of your spine is straight is to stand with your back against a wall and ensure the back of your heels, the back of your head and your bum are all touching the wall at the same time. When they are, your spine is perfectly straight and this would ideally be the posture to hold while walking or when sitting.
6. How To Improve Spine Health By Exercising Your Abs And Back
Neck stretches, including bending and extension range-of-motion exercises, are just a series of simple side-to-side, up-and-down and ear-to-shoulder stretches that can dramatically improve the health of the cervical spine.
Using light weights to improve posture and performing some yoga poses like downward dog, which opens up the chest and stretches the spine, can also improve spinal health. Push-ups can strengthen the spinal and postural muscles as well.
7. How To Improve Spine Health With Diet
You may not think that your diet affects your spine, but it actually plays a key role. A healthy diet consisting mostly of lean proteins, healthy fats and lots of fresh fruits and vegetables is ideal for building a lean body and muscles that support the spine.
To improve the condition of your spine, supplement your diet with a multivitamin along with a B-complex and Omega-3s, as they have been shown to help decrease pain in the nerves of the spine.
8. Keep Good Posture While Sitting
One of the most common problems for many people in today’s world is sitting for extended periods of time. Not only is sitting not healthy, because it reduces the activity of the lymphatic system, it can also cause problems over time if you sit crooked with your back bent out of shape.
Your spine is designed in such a way that it needs to be kept straight, otherwise it can lead to damage in your sensitive spinal nerves over time. here’s a few quick and easy ways to improve your sitting posture:
- Sit upright, shoulders back with your buttocks all the way back against your chair.
- Purchase an ergonomic seat that is specifically shaped to promote good spinal posture.
- Sit on an exercise ball while working at your desk which will help force you to keep your spine straight.
Apart from these handy 3 tips try to keep as active as possible and move around whenever you can by taking a walk away from the computer for 5 minutes or so.
9. Spend A Little Time In The Sun Every Say
Believe it or not, the sun can have a magical effect on your body, including your spine. Sunlight energizes the whole body, literally waking it up and encouraging the body to stand up straighter.
Furthermore, sunlight contains vitamin D3, which is required for strong bones, including the spinal column, and is manufactured in the body through sun exposure. Try to spend 15 to 20 minutes in direct sunlight, two to three times per week and make sure you’ve read the previous email I sent you so you understand the science behind sun exposure. There’s more you need to be aware of other than simply exposing your skin to the sun.
10. Don’t Hesitate To Meditate
Meditation can restore alertness, improve your mood, increase productivity and prolong life, not to mention the positive effects it can have on your spine and posture. People who meditate tend to focus on their core, automatically straightening their spines in the process.
You can also utilize mobile apps. such as the ‘Healthy Back Workouts’, which provides three apps devoted to the neck and upper back, strong spine and core and posture and lower back. They’re designed to accommodate the beginner, intermediate or advanced individual with step-by-step photos and detailed instructions.
Through awareness of posture, breath, meditation, nutrition, exposure to sunlight and exercise, people can strengthen and condition their spines and create overall well-being in the process. However always visit a specialist just encase more extensive physiotherapy is needed.
11. How To Improve Spine Health With Reiki
While the benefits of meditation are well known, meditating on its own without channelling energy is like rowing a speedboat and choosing not to use the engine. What you get back from your effort is minimized. Learning how to channel Reiki is so vitally important that it should be taught in schools, however the societal system we live in currently has more to do with disempowerment than it does empowerment. Nevertheless, when it comes to back pain, learning Reiki automatically opens the central energy channel running down the spine, which increases the natural flow of healing life-force energy in this area.
From personal experience as someone who had severe lower back pains for over 16 years, which left me unable to bend my lower back or to be on my feet for more than a couple hours at a time without experiencing pain, learning Reiki was the best thing I ever done for my back. My lower back, while still not at full strength, was completely healed of all pain and stiffness within 6 months of starting my journey into Reiki. Pains that I had learned to live with for over 16 years.
In fact, whatever troubles you may have, whether they are physical, mental, emotional or spiritual in nature, learning how your body automatically channels energy is vital if you are to understand how to control this flow and improve your health. You are an energy being and if you don’t understand the nature of your being, you can only have a limited control over yourself.
Supercharge Your Health And Discover Reiki?
Once you know How To Improve Spine Health you can use this knowledge to boost your Reiki practise too. If you’re new to Reiki learn more about What Reiki Is, check out the growing body of Reiki Scientific Research proving the effectiveness of Reiki and reveal a few of the many Benefits of Reiki for your health and well-being. If you can’t wait and want a quick tip for improving your health now, it’s maybe time you learned about Earthing and Grounding.