World Spine Day 2023 is focused on the theme “Move Your Spine” to raise awareness about the importance of spinal health and encourage people to take care of their spines by staying active. To maintain a healthy spine and prevent spinal pain and disability, here are 11 tips:
- Choose the Right Mattress: Ensure your spine gets proper rest when you sleep by using a firm or medium-firm mattress that keeps your body naturally aligned.
- Core Exercises: Incorporate core-strengthening exercises into your fitness routine to strengthen your abdominal and back muscles, providing better support for your spine.
- Invest in Good Shoes: High-quality shoes provide a supportive base that helps maintain proper spine and body alignment, especially when you’re on your feet for extended periods.
- Massage Therapy: Regular massage sessions can offer therapeutic benefits, such as reducing muscle tension and improving circulation, which can contribute to spine health.
- Choose the Right Office Chair: When working at a desk, select an ergonomic office chair that supports your back and promotes good posture while sitting.
- Match Your Pillow: Ensure your pillow aligns with your sleeping position to support your neck and spine for a comfortable and restful night’s sleep.
- Healthy Diet: Your daily diet plays a crucial role in maintaining spine health. Include vegetables, fruits, lean meats, whole grains, and legumes in your diet to provide essential nutrients for your spine and overall well-being.
- Proper Lifting Techniques: When lifting heavy objects, use proper lifting techniques to avoid straining your back. Bend your knees and keep the object close to your body to minimize stress on your spine.
- Avoid High-Impact Activities: Excessive high-impact activities, especially if performed without proper form or conditioning, can put stress on your spine. Be mindful of the impact on your spine during activities like running and jumping.
- Maintain a Healthy Body Weight: Excess weight can strain your spine, so aim to maintain a healthy body weight through a balanced diet and regular exercise.
- Supportive Bra: Wearing a supportive bra can help distribute the weight of your breasts evenly and reduce strain on your spine.
By following these tips, you can take proactive steps to keep your spine healthy and reduce the risk of spinal pain and disability, in line with the “Move Your Spine” theme of World Spine Day 2023.
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Source: Financial Express
