If you have ever experienced back or neck pain, you know how debilitating it can be. You are sitting at your desk all day, you’re slouching, and your posture isn’t that great. If you want to minimize the chances of experiencing pain up and down your back, it can start with a few healthy changes to your daily routine to support your spinal curve.
For a good posture and a healthy back, it’s essential to incorporate everyday tools designed to support spinal curves and mitigate musculoskeletal problems. The tubelike structure runs from the brain stem almost to the bottom of the spine. It carries nerve signals that help you move and feel sensations, so it’s critical that it stays healthy.
With these chiropractor-approved hacks, you can relieve neck and lower back pain and support your spinal curve.
Fundamentals for a Healthy Back & Spine
Dr. Magen Henry, a family wellness chiropractor, explained that proper alignment and movement are essential for a healthy back. It is essential to have a spinal hygiene routine, or a daily practice to maintain the mobility and strength of your backs.
“Just as we understand the importance of dental hygiene, our spines need similar attention,” Henry told 21Ninety. “You can live without teeth, but life without a functioning spine is impossible.”
A good spinal hygiene routine involves a combination of home care through stretching and exercises, along with regular chiropractic care. Henry added that nutrition also plays a key role as a balanced diet supports optimal spinal health.
The Impact on Overall Health
Spinal health is directly connected to overall health. The spine houses and protects the nervous system, which is the body’s master controller. The nervous system is responsible for coordinating and regulating all other body systems. Therefore, poor spinal hygiene can lead to impaired function in other organs.
Henry explained that proper biomechanics of the spine prevent degeneration, which can significantly impact quality of life. While men may begin experiencing spine degeneration earlier than women, women are more likely to suffer from its effects, such as radiating pain.
In addition, low back pain is one of the leading causes of disability worldwide, and it is more prevalent in women. Low back pain can result in significant time lost from work, interfere with sleep, and affect mood. Maintaining a healthy spine with a spinal hygiene routine, including chiropractic care, has been shown to reduce low back pain and improve mobility.
Bad Habits Negatively Impacting the Spine
Prolonged sitting, especially with poor posture, can weaken our back muscles and contribute to spinal degeneration. Forward head posture or “text neck,” caused by the overuse of cell phones and computers, is another pervasive issue.
“We live in a technological age that makes our lives easier,” Henry said. “Often, it leads to more sedentary lifestyles that negatively impact our spinal health.”
Steps to Support a Healthy Spine
Henry emphasized the importance of maintaining a healthy spinal curve through a regular routine. She suggested implementing a 10 to 15 minute spine mobility stretch routine done once in the morning and once before bed. This can make a significant difference in the health of your spine and provide pain relief.
If you work in an office, make sure your computer monitor is at eye level and centered in your view. An ergonomic desk chair is also helpful. In addition, for every hour of sitting, take a 10-minute movement break to counteract the negative impact of prolonged sitting. There are also stretches you can do periodically while sitting at your desk to keep your spine flexible and reduce tension.
The Value of Visiting a Chiropractor Regularly
Much like regular dental visits maintain your dental hygiene, routine chiropractic care is essential for maintaining your spinal hygiene. Chiropractic care is a holistic approach to enhance spinal health. It ensures that the nervous system functions optimally by preventing disability and discomfort associated with spinal issues. Regular chiropractic check-ups can identify and address minor issues before they develop into more significant problems, promoting long-term health.
“Ultimately, chiropractic care offers a holistic approach to achieving overall health and well-being,” Henry said.
The frequency of chiropractic visits depends on your condition. Chiropractors develop personalized care plans to fit your specific needs and goals. Visit frequencies can range from two to three times per week to once every month or every other month, depending on your unique situation.
“It’s important to understand that chiropractic care isn’t a one-time fix,” she said. “Much like working out, it takes time and repetition to train your body to a new normal.”