5 Important Tips for Spinal Health
Your spine is so important to your physical, mental and emotional wellbeing. Looking after your spine is a great way to keep yourself flexible and mobile, reduce or eliminate back pain, and lead a happier, healthier life. Here are some quick and easy tips for spinal health.
1. Move every 30-60 minutes
The one thing that your spine is designed for (other than protection) is movement. Regardless of your circumstances, keep moving if at all possible. Set alarms if you need to. Even just a trip to the bathroom or the kitchen is better than nothing!
2. For every minute you spend stretching, spend at least the same amount of time strengthening
The key is balance between range and stability. Most flexible people like stretching and ignore strengthening. Most stiff people like strengthening and ignore stretching. Whatever your tendency, do more of the opposite.
3. Consider omega fats, vitamin D3 and Glucosamine
These are some of the supplements that make the most sense and have some of the most robust evidence. We tend to suggest 2000UI of D3 and 1500mg of Glucosamine for maximum benefits. Please ask your GP for possible drug interactions or recommendations before taking supplements.
4. Never underestimate rest, sleep or hydration
If your spine is active for a number of hours make sure you rest it for a few minutes, even just sitting against a backrest. Sleep is the ultimate method of recharging and most experts agree that we should aim for 7-9 hours. Finally we should also aim for a minimum of 2L per day of water.
5. Practice awareness and interest in your habits, before launching into change
“We are what we repeatedly do. Excellence, then, is not an act but a habit.” (Will Durant).
The first step when looking at spinal habits, whether it’s posture or water intake is to practice self-awareness. You have the ability to change, and your habits may not be helpful. Start by being curious and non-judgemental. No one is perfect.
The next step is to make a small change. One that you know you can achieve. If you can maintain this for about 40 days, congratulations, you just made it a habit (hopefully)! Rinse and repeat.
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Our team is here to help. With a range of disciplines to work from we specialise in identifying the root cause of your concern before treating and providing you with the knowledge you need to lead a healthier, happier lifestyle. If you find you are suffering with aches or pains as or just want a consultation with an expert then please feel free to book an appointment or contact us today.