Top 6 Tips What You Need To Do For A Healthy Spine?
There have been many innovations in the field of orthopedics. Where everyone is suffering from some kind of back and joint pains. There has been enough research available to help people out to maintain their postures to avoid pains and injuries. Every other day people start looking for some best orthopedic doctor in Karachi to get a cure to their orthopedic pains.
These days spine injuries and pains are at a rise, every person is complaining to have some back problems. So, what is the possible solution for it, without visiting a doctor? Yes, such pains can be cured without making a visit to an orthopedic doctor. All you are required to do is only follow some easy steps. So, let’s look at these 6 tips which help in maintaining a healthy spine.
- Be Careful With Lifting Heavy Items:
You must have heard people saying, that you’ll injure your back if you kept on lifting such heavy items. Yet never pay attention to it. You need to listen to these people as what they are saying is very true.
Orthopedic doctors have confirmed that lifting heavy material leads to back pains. Approximately 85% of the population suffers from spinal cord injuries at some point in time. For the rest, 15% could be said that they haven’t lifted anything heavy in their lives.
Sometimes while lifting stuff, your muscles also tend to twist. This is the most painful, yet harmful movement for your spine. As it can result in problems which could only be cured by surgeries. Therefore, whenever you feel the object is to heavy to lift, don’t even try pulling it. Because even through pulling pressure builds up on your spine. Rather you can push it with the help of your legs and hands rather than making use of your upper body. Next time, when you see something heavy just ask someone to help you out with the weight.
- Sit Straight:
It’s been years since, we are being told to sit with our backs straight, yet we have never really followed it. We have always ignored it considering it to be not important. Even some research articles about spine injuries state that DON’T SLOUCH. The spine is well evolved beyond good posture and support car seats. It is an important part of your central system and not just a backbone. You need to rest it as well but take both things along. Meaning keeping it straight and relaxing it, when you start feeling the fatigue.
- Sit And Stand Properly Always:
Remember, you should always stand with one foot slightly in front of another one, to take off the strain from your lower back. Don’t just lean forward for long periods of time as this tends to weaken the back muscles which eventually results in pain. Remember it’s your own spine, and hence you need to be kind of it. If you have a job which requires long hours of sitting, then remember to keep your head up and your shoulders back. It would help you in maintaining the right posture.
- Carefully Bend And Stretch:
Whenever you are picking up something from the floor, remember to never bend with your waist to reach for it. Instead, try to go as close as possible to the object and kneel down on one knee and then pick it up slowly. It’s even better if you just bend your knees and then grab what’s on the floor, rather than going on your waist.
If you’re trying to reach for an item that is higher than your shoulders, rather than jumping to grab it just grab yourself a stool. Whenever your strain to reach for something that is above you, you may damage your neck, shoulders and also your back. Make sure you use a stool or a chair. An extra effort can save major problems.
- Give Your Spine Some Rest:
People spend about 1/3rd of their time sleeping, this is important as your spine also needs rest. Avoid sleeping on your back or whenever you lay on your back remember to place a pillow under your knees. This helps in easing the pressure on your spine and gives you a relaxed sleep.
Most people sleep on their sides, a healthy position would be to a keep a firm pillow as you start to sleep and in case you experience pains in your neck or back then it is recommended to change positions immediately. Rather than putting pressure on your spine.
- Exercise And Healthy Diet:
In case you’re overweight that it is natural to have spine problems, as spine tolerates 1/3rd of your total weight. This means that your spine also has to work harder. The more you exercise and maintain a healthy diet the closer you get towards your ideal weight and there’s less pressure on your back. The biggest strain on your lower back is a paunch which damages the back muscles badly along with some tendons and ligaments also.
A proper exercise routine won’t just help in strengthening your back, but also help you to lose weight and stay fresh. Before starting with your exercise routine you need to consult a doctor, so he can conduct a diagnosis and see on whether you had such problems in the past and are they linked together. The doctor would also see if this something minor or not.