Do you actively focus on keeping your spine in the best condition possible?
Nearly 85 percent of Americans are plagued with back pain during their lifetime. It’s often the lower back that is particularly affected – which can put us ‘out of commission’ by not allowing us to complete basic daily tasks, or even debilitating us for life.
Here are a few key things we should consider doing every day to create a healthier, stable spine and core:
1. During waking hours, avoid sitting and move more – our bodies are made to be active so we should be physically active throughout the day, especially through structured exercise.
2. Engage in daily flexibility fitness training to stretch all major joints and muscles.
3. Drink plenty and sufficient amounts of water!
4. Engage in healthy and proper body mechanics, like squatting instead of bending down.
5. Ensure healthy periods of rest:
Take breaks during the day to lay flat on the ground on your back, make yourself as tall as possible and pull both knees to your chest, stretching out your glutes and hips.
Get at least 7 – 8 hours of sleep on a highly qualitative mattress.
Short power naps during the day can also be energizing to body and mind.
6. When sleeping, lie on your side with your knees and hips bent – add a small pillow between your knees if possible.
7. Before going to bed, spend 5 minutes doing a few basic exercises such as the Glute Bridge, Front Plank, Cobra Stretch, and Lateral Limb Raises to stabilize your spine and strengthen your core.
Health and fitness recommendations vary depending on your level of fitness and physical condition. Start slow and build up from there!