In this article you'll find some tips for taking better care of your spine and back. It's interesting to note that most of the tips such as having good posture, doing deep breathing exercises, and meditating are all things you're already doing in your Bikram practice, and a healthy diet and getting proper sleep are great bi-products of Bikram yoga.
(CNN) -- Slouching may be fashionable for some red carpet regulars, but it's one of several reasons why about 80% of us will have spinal problems in our lifetime. And yet, most of us can cure or even avoid back pain and surgery by taking a few daily preventive steps. Spinal problems can start as early as age 29, so it's never too early or too late to start.
People tend to forget the
spine is part of the central nervous system, along with the brain, and
relies on the peripheral nervous system: the millions of nerves that
send messages to the brain that control the body's functions. An
unhealthy spine interferes with this entire system, causing a host of
unwelcome health issues such as pain, numbness, and weakness in the arms
and legs, impaired breathing and digestion and impaired control of the
bowel and bladder.
Here are a few tips to help you take better care of your spine and back:
Good posture is essential
Remember your mother
saying "Stop slouching"? You would think it goes without saying, but too
many of us simply don't maintain good posture, which is critical for a
healthy spine.
Good posture is defined
as ears aligned with the shoulders and the "angel wings," or the
shoulder blades, retracted. In proper alignment, spinal stress is
diminished. It is the most efficient position to achieve the best
posture possible.
Good posture also has other health and wellness benefits. Researchers at San Francisco State University have found a link between poor posture and depression, and many experts believe stooping and slouching could be associated
with weight gain, heartburn, migraines, anxiety and respiratory
conditions.
Proper posture leads to a
taller appearance, deeper breathing, improved well-being and increased
energy with enhanced human performance.
Deep belly breathing can improve your posture
Place your hands on your
abdominal area and feel your belly move as you inhale and exhale. Do
this as many times a day as possible to improve your posture and overall
spinal health. Deep belly breathing enables the spinal nerves to move
within the spinal channels, diminishing pain and providing a sense of
well-being.
Targeted simple exercises can strengthen your core and joints
According to the American College of Sports Medicine, exercise is therapeutic. Just 10 minutes per day is all you need to perform some simple spine-strengthening exercises.
Neck stretches,
including bending and extension range-of-motion exercises, are just a
series of simple side-to-side, up-and-down and ear-to-shoulder stretches
that can dramatically improve the health of the cervical spine.
Using light weights to
improve posture and performing some yoga poses like downward dog, which
opens up the chest and stretches the spine, can also improve spinal
health. Push-ups can strengthen the spinal and postural muscles as well.
What you eat can directly impact your spine
You may not think that
your diet affects your spine, but it actually plays a key role. A
healthy diet consisting mostly of lean proteins, healthy fats and lots
of fresh fruits and vegetables is ideal for building a lean body and
muscles that support the spine.
To improve the condition
of your spine, supplement your diet with a multivitamin along with a
B-complex and Omega-3s, as they have been shown to help decrease pain in
the nerves of the spine.
Spend a little time in the sun every day
Believe it or not, the
sun can have a magical effect on your body, including your spine.
Sunlight energizes the whole body, literally waking it up and
encouraging the body to stand up straighter.
Further, sunlight
contains vitamin D, which is required for strong bones, including the
spinal column, and is manufactured in the body through sun exposure. Try
to spend 10 to 20 minutes in sunlight daily.
Pay attention to how -- and how long -- you sleep
Studies suggest that
insufficient sleep is associated with increased neck and back problems.
It is important to get a sufficient amount (between six and eight hours)
and of course, to sleep in a position that enables the spine to relax.
The ideal position is on your side, as that puts the least amount of
pressure on the spine.
You should also create a
proper sanctuary for sleep, choosing a suitable mattress and pillow for
comfort, eliminating all outdoor light and providing fresh cool air.
Avoid interacting with any electronic devices at bedtime.
Don't hesitate to meditate
Meditation can restore
alertness, improve your mood, increase productivity and prolong life,
not to mention the positive effects it can have on your spine and
posture. People who meditate tend to focus on their core, automatically
straightening their spines in the process.
To remind yourself to
carve out 10 minutes or so per day to perform these exercises and
rituals (especially in the middle of a busy workday), you can set an
alarm on your smartphone.
You can also utilize apps -- Healthy Back Workouts
provides three apps devoted to the neck and upper back, strong spine
and core and posture and lower back. They're designed to accommodate the
beginner, intermediate or advanced individual with step-by-step photos
and detailed instructions.
Through awareness of
posture, breath, meditation, nutrition, exposure to sunlight and
exercise, people can strengthen and condition their spines and create
overall well-being in the process.
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