Taking Care of Your Spine

Taking Care of Your Spine

A healthy spine is crucial to a person's overall well-being, which is why you should always take an active role in improving and maintaining your back health. Frequently, it is only when our spines draw our attention to back pain that we pay attention to our backs. And that's where we're going wrong. Your spine is responsible for protecting your nervous system, the master control center of your entire body. The role of vital organs and systems may be harmed if you have a spinal condition that isn't properly handled. A few simple everyday activities will help you keep your back safe and pain-free for a long time.

Sleeping right

A good night's sleep is beneficial to the body, but the position matters. Sleeping on your stomach puts strain on your back, making it difficult for it to maintain its neutral role. Over a period of time, such a position can cause back or neck pain. The medical community recommends sleeping on one's side because it will help avoid and relieve back pain when done correctly. The weight of sleeping on your back puts strain on your spine. When you sleep, slightly elevating your legs can relieve the pressure on your back. You can cut that pressure by placing a pillow under your knees.


The foods you eat will help keep your spine in good shape. Meats, vegetables, legumes, whole grains, and fruits should all be included in your diet. These foods are high in antioxidants, which help to keep your spine in good shape. Consuming foods high in calcium and vitamins such as oatmeal can curb spinal problems like osteoarthritis. Reduce the intake of processed foods and keep unhealthy sugary foods at bay.

Core Exercises

Spine health exercises normally focus on flexibility and the core. The core is the band of muscle that wraps around the stomach and is integral in maintaining good a healthy back. A solid, stable core will aid in the strength of your spine; do core exercises often to keep your middle and back strong.

Go for Yoga/ Meditation

Meditation has been found to be an effective treatment for chronic back pain. Many people with chronic back pain have found relief through Yoga, Tai Chi, and mindful meditation. Breathing and stretching exercises seem to improve the health of the spine. What matters most is that you train on a regular basis.

Small issues can lead to big problems

Many people dismiss warning signs that their spines might be in poor condition, blaming them on the natural aging process. Back pain isn't common at any age, and if you neglect the minor issues, you can find yourself dealing with the major issues later.

Good Posture

Sitting jobs are not healthy for your spine. Unfortunately, many of today's jobs include long streaks of hours sitting at a desk. Health experts are even calling it the sitting epidemic. To escape this, you need to improve your sitting position when working.

  • Keep your back straight and avoid slouching postures.
  • Change your posture every 30-45 minutes.
  • Inculcate working in standing postures for at least 2 hours in an 8-hour work period.
  • Get your office chair right - make sure there is adequate lumbar support and you are not straining your neck too much during work hours.

Responsible Lifting

  • Pick up objects from the floor by bending your knees.
  • Do not pick up heavy objects from the floor without assistance. Never raise a heavy object higher than your shoulders.
  • Be aware of your limitations. It's not appropriate to injure yourself just to lift a heavy object because the situation requires it.
  • When lifting a large object, avoid rotating or twisting the body.

Acute and Chronic Pain

Knowing the difference between the two forms of pain will help you choose the right treatment option. Acute pain is described as pain that lasts for three to six months or pain that is caused by tissue damage. Muscle tears and ligament strains are examples of injuries that cause acute back pain. Chronic pain, on the other hand, is described as pain that lasts more than three to six months or that has gone beyond the point of tissue repair. It's less likely to be linked to visible tissue damage or structural problems.

Pay attention to any warning signs

If you feel your spine health is suffering, don't delay in seeking medical help if symptoms continue to persist or worsen over time. Prashanth Bone, Spine, and Joint Replacement Center is one of the best orthopedic hospitals in Chennai. The center has the top doctors in Chennai to treat the most complicated cases. Book an appointment with the best spine specialist in Chennai at Prashanth Hospitals.