Achieve a Healthier Spine in Little Neck

How many times daily do you stop and think about your spine? If you are like a lot of us in Little Neck that number is a solid “zero”. As long as we can carry on daily, we simply assume everything is just fine, that is unless you suffer from back pain. Those suffering from chronic back pain or back injury have a difficult time getting it off their mind, whether it is the pain itself or coupled with the chain reaction of events that are caused due to it. Back pain is not without cost, monetarily, emotionally, and physically. Contact our chiropractic clinic in Little Neck to for more information.

While most of us do not think of our spinal health on a daily basis, statistics have shown that nearly 80-90% of the population will be affected by spinal issues and back pain at any point during a lifetime. With such a high likelihood there is a solid argument in favor of leading a healthy lifestyle, and in turn, striving for a healthy spine.

Below are some proven strategies for a healthy spine/back:

HEALTHY DIET AND EXERCISE

• Stay within a healthy weight for your body size. Biomechanically, being overweight or obese will put stress on all areas of the human frame, including the spine.
• Strengthen your core muscles. Lack of muscle in this area can cause compensations throughout your entire body, including your lower back, and can ultimately cause pain and/or dysfunction.
• Eat a reasonably portioned and healthy diet. Couple this diet with a consistent exercise program that fits into your schedule, and you will see results not only in your weight, but in your overall health and confidence.
• Implement a regular stretching routine.
• Consult with your Doctor before beginning any diet or exercise program. There may be issues specific to your health conditions that warrant professional guidance.

SMOKING CESSATION

In terms of physical healing, smokers are far worse off than non-smokers. Blood flow is severely restricted throughout the body by the more-than 4000 chemicals in cigarettes. This restriction slows the healing process to all parts of the body, and the spine is no exception.

SLEEPING HABITS

• Try to support your body as you sleep. Pain at any time is not normal, and if you are feeling pain while you are trying to sleep, find a position that alleviates the pain.
• Side sleepers can reduce pressure on the spine by placing a pillow between the knees.
• No matter what position you are sleeping in, always make sure your neck is in a neutral position. We don’t want the neck flexed forward or extended back.

STANDING

• Stand with a tall posture. Keep your shoulders rolled back and your neck neutral. Engage your core by tucking in your belly button. Feet should be shoulder width apart.
• Take breaks if possible when standing for prolonged periods of time.

LIFTING

• Always engage your legs when lifting. Do not lift solely with your back muscles.
• If carrying the object after lifting, keep it close to the body and spread the weight evenly between both hands.
• Ask for help if needed.
• Engage your core.
• Our staff can give your some guidance on proper lifting techniques to avoid injury.

SITTING

• Avoid slouching over in your chair. Keep the neck neutral, shoulders back and the spine straight. Do not let your shoulders become rounded or allow your lower back to lose its natural curve.
• Keep the head up and looking straight forward.

BENDING/REACHING

• Bend the legs to pick up items below waist level. Avoid bending at the waist.
• If reaching for an item higher than shoulder height, use a stool. Straining to reach something above the head can cause injury to the neck, shoulders, and mid-back.
• Place your body as close to the object as you reasonably can to further reduce any potential strain.
• Like anything in life, there are no guarantees you will avoid back pain, but employing these simple strategies certainly increase your chances of leading a pain free, healthy life!

If you have any further questions don't hesitate to contact our Little Neck team at Care Chiropractic today.