Optimal Spine Health Tips
Here are some simple tips to keep your spine healthy:
Alignment
The key to having a healthy spine is being straight and balanced. The spine has normal curvatures in a forward/backward direction, but when the spine begins to deviate side to side, the gravitational load on the body increases. This causes areas of increased joint stress and restricted motion which eventually break down and become painful. Remember that the spine is the foundation for all of the movement of your body. Our goal at Straight Spine Chiropractic is to straighten and rebalance your spine, normalizing the forces throughout the spine to improve function and prevent breakdown.
Movement
Synovial fluid in spinal joints lubricate the joint surfaces. If joints are stagnant, waste product accumulates and begins to breakdown cartilage. Movement will flush out inflammatory waste products and lubricate the joint cartilage. The trick is to move every joint throughout the spine. My two favorite exercises to do this are the Genie and Cat/Cow, as illustrated. Performing these exercises daily will ensure that you’re getting segmental motion throughout the spine.
Image obtained from https://www.mountnittany.org/articles/healthsheets/474
Image obtained from https://www.oprah.com/omagazine/5-exercises-for-a-full-body-workout-in-only-15-minutes/2
Not only do you need movement in your joints, but you also need to move your body! The more time we spend in a sitting position, the more the tissues of our body remodel to support that position. In other words, you become chair-shaped! Here on Vancouver Island, there’s no shortage of outdoor activities that can keep us active and healthy. Aerobic exercise such as walking, biking, or running will improve blood flow throughout the body, removing waste products and bringing nutrients to tissues.
Photo by Ghislaine Guerin on Unsplash
Hydration
The intervertebral discs of the spine are 75% water! Adequate hydration is essential to keep these structures healthy. If the water content of the discs decreases, the cartilage becomes less pliable and more brittle, putting you at greater risk of injury. Remember that caffeine and alcohol are diuretics, so it is important to follow your cup of coffee or glass of wine with a cup of water to replenish what is lost. The electrolyte balance within your body is also important to how well you absorb the water you take in. If you want to get fancy, there are many different electrolyte products you can experiment with. To keep it simple, add a pinch of salt to your water bottle to improve absorption. The latter option is my go-to if I ever feel like I’m not properly hydrated.
Nutrition
Last but not least, what you put into your body will affect the health of your spine. Finding your ideal diet is a very individual process. Different genes cause people to react differently to foods, but there are some fairly safe assumptions that cover most of the low hanging fruit:
1. Avoid excess sugar and processed foods
2. Omega 3 fats improve the body's inflammatory profile, so be sure to get your fill of the local salmon we're lucky enough to have access to. If you don’t eat fish, you can add flax seed to a smoothie or salad.
3. Eating a variety of vegetables will minimize the risk of nutrient deficiency
That’s it! Follow these simple tips and keep your spine healthy and happy. Of course, there are times when more is needed, but a little TLC can go a long way