It’s the start of the New Year and this is the time to start thinking about how to improve your spinal health as well as your overall wellness. These are small simple changes that you can do daily that may have a big impact on your health. The trick is it has to be consistent, so put it in your daily routine to see the difference. We challenge you to keep your spinal health in mind. Here are five tips for helping protect and strengthen your spine starting this New Year.
Sleep habits can have a big effect on your spinal health. If you want to optimize your spinal health, it’s crucial to take a look how well your sleep. For example, if your preferred sleeping position is on your back, you are enjoying the best position for your spine. However if you are experiencing lower back pain, you can remove extra pressure by placing a pillow behind your knees while you sleep.
For side sleepers, keeping a pillow between your knees can stop your top leg from sliding forward or backward or twisting the lower back. We would not recommend tummy sleepers even though it feels comfortable, the best option is to change your sleeping position as keeping your head turned to the side all night, can affect structures around the neck and back as you are putting pressure on those structures.
For adults it is recommended to have at least 7 hours of sleep, ideally 8 hours. If you have any questions relating to sleep position, mattress or pillow please consult our chiropractic team to assist you in getting a good sleep.
Your posture plays a huge role in the amount of strain that your back has to handle from day to day activities. The an average human head weighs about 5kg on its own, but if you lean your head forward to look at computer screens all day or for frequent mobile device use, you may be increasing the load on your spine. Thus improving your posture can help with back pain. Adequate back support and maintaining head and neck in alignment with back while sitting at work are important points to remember and practice. For example, choose ergonomic chairs with adequate back support, thigh support, adjustable height and armrests. It is important to get out of the chair and stretch your back muscles every half an hour.
Regular exercises aids to strengthen the spinal and abdominal muscles and improving the core muscle strength is important factor for an optimal spinal health. People with long duration sitting jobs and women after childbirth are likely to have a weaker core strength that leads to more stress on the spinal structures which can result in spinal pain. Make exercise a habit! If you are dealing with chronic back pain, you might not be able to jump right into a regular exercise routine. You can try working out a graduated exercise program with your chiropractor that may start with something as simple as stretching and work up to moderate exercise.
Get some sunlight, eat healthily and hydrate yourself well. Adequate water intake is essential to prevent dehydration. The function of the spinal discs depends on its ability to retain enough water in its matrix. Loss of this ability is the first step towards disc degeneration and related spinal problems.
A balanced diet rich in calcium and vitamin D is essential for muscle and bone strength. Vitamin D deficiency is a very common condition in our population due to lack of adequate sunlight exposure and poor diet habits. Low vitamin D is associated with increased risk of falls in the elderly because it affects the muscle coordination.
Chiropractic care is another method of healthy living similar to how eating a good diet and exercising helps you feel stronger and more energized. To get the most benefit out of chiropractic care, it’s important to keep up with your appointments. Just like servicing a car, regular maintenance of the car helps to keep the car functioning.
Some people have concerns over how much is too much when it comes to chiropractic care. Visiting the chiropractor is not addictive, and many people go for a monthly adjustment as preventive care. Our Chiropractors will suggest a treatment plan according to the severity and chronicity of your complaint.
There are three types of healthcare appointments that we see in this clinic: urgent, rehabilitative, and maintenance. An urgent case, such as a patient that just had an injury, will likely need repeat visits during the first few weeks of chiropractic treatment.
Rehabilitative care visits, such as those recovering from a recent injury or flare up of chronic pain, might need a few times a month. Maintenance care is for everyone, once you are feeling 100%, you could then go on a maintenance care, where your chiropractor can release the knots in your muscle and realign your spine before you start experiencing pain or discomfort. It is so much easier to treat a problem before the symptoms starts.
So there is our 5 New year's resolution tips to begin your journey to excellent health and wellness. If you have any questions regarding our 5 tips or anything else, please consult our team at Lakeside Chiropractic on 9300 0095 or visit our website at www.lakesidechiro.com.au to make a booking online.
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