08/07/2024
1. EXERCISE REGULARLY
Regular exercise is essential for maintaining a healthy spine. Engaging in consistent physical activity helps to keep your spine nice and flexible and strong. Exercising also helps to improve circulation and reduce inflammation in the spine.
Low-impact options:
🚶♂️Walking
🏊♂️ Swimming
These exercises help to strengthen the muscles that support your spine while minimising the impact on your joints.
Resistance training is another excellent option for maintaining a healthy spine. Strength training exercises like squats, deadlifts, and lunges help to build strong muscles in your legs, hips, and back. These muscles are essential for maintaining good posture and supporting your spine.
2. MAINTAIN STRONG POSTURE
If your posture is poor, then the chances are that your spine health is poor. Bad posture can put extra stress on your spine, leading to pain and discomfort. When sitting or standing, it’s important to keep your spine in a neutral position. This means keeping your shoulders back, your chin tucked in, and your back straight.
When sitting, it’s important to keep your feet flat on the floor and avoid crossing your legs. Using a chair with good lumbar support can also help to maintain good posture. When standing, try to distribute your weight evenly on both feet and avoid leaning to one side.
3. PRACTICE GOOD ERGONOMICS
Practicing good ergonomics is crucial for maintaining a healthy spine, especially if you spend a lot of time sitting at a desk. When working at a computer, it’s important to make sure that your workstation is set up properly. This includes adjusting your chair height, monitor height, and keyboard position.
Using an ergonomic chair with good lumbar support can also help to maintain good posture and reduce stress on your spine. Setting a goal for to stretch and move around every hour can also help to reduce stiffness and tension in your back. Also consider getting an adjustable standing desk if possible, to reduce the amount of hours per day you are sitting.
