Today we’re going to talk about how to maintain wellness in our spines. This is extremely important, because, as I’ve explained before, if the spine isn’t happy, other parts of your body won’t be happy.
Walk
Our bodies aren’t designed to sit. They aren’t designed to stand, even. They’re designed to walk, and walk a lot. By walking, we keep our spinal joints moving in a normal range of motion, which keeps them happiest. Go on walks, or even better, hikes. Feel your back muscles and glutes work as you go up hills. These are your spine and core stabilizers getting a great workout. No crazy body contortions, no joint pounding, and good cardio!
When you can, take advantage of uneven surfaces (a dirt path versus a paved path). Walk around your home or lawn without shoes. Let all those small stabilizing muscles in the legs and spine work together the way nature intended.
Sitting Posture
This is about awareness. We need to take breaks from sitting every hour. Just a few minutes, to walk or grab a drink of water. Don’t be chairbound! Also, there is a technique to master. People with healthy backs know how to sit. You need to sit on your “sit bones” and not slouch. Slouching puts pressure on discs in your back, and can also make the sacroiliac joints unstable. Want to know how to do this? Check out our sitting posture videos!
Lifting Mechanics
More awareness. We lift, push, pull, drag, and hoist things every day, from heavy boxes, to toddlers, to single socks that fell on the floor. We do this repeatedly all day, and those who know how to do it without contorting their spines are the ones who stay out of discomfort the most. Lifting, bending, and twisting is a silent killer. Don’t let this habit get you!
Stay Flexible
Keeping flexibility in your spine is critical for your back and neck, but also for all the other joints of the body. This is especially true of the mid back. Now remember what your mom told you about being a snowflake…everyone is unique and different. One 48 year-old man’s flexible spine is a 30 year-old lady’s serious muscle spasm. But ask yourself: How do you feel? Are you having trouble checking mirrors in the car or getting dressed in the morning? If you’re badly off, you may need a professional to help you get loosened up. Hopefully this isn’t the case, and you’ve already discovered the benefit of rehab exercises, yoga or Pilates to keep yourself limber!
Good Core Muscles
No secret here folks. If you keep your back and abdominal muscles firing well , they will keep those stacked vertebrae firmly stacked on top of one another (note: I didn’t necessarily say you need to focus on rigorous strengthening). This prevents little wobbling and shearing movements between the vertebrae that can irritate the joints and cause them to stiffen up. Some of my favorite core exercises can be found here.
Related Posts
Who Can Benefit From Craniosacral Therapy?
There are many benefits from Craniosacral Therapy (CST), which is a gentle, non-invasive form of Osteopathic Manual Therapy that I use every day in my practice. It’s great for people who find conventional approaches (such as medications, exercises or...