Top 5 Tips for a Healthier Spine

Keep Moving!
No matter what age you are, regular physical activity is an important way to stay healthy. Try to incorporate these 3 types of exercise into your exercise routine:

• Range of motion exercises - such as stretching and bending. Do these every day to keep joints flexible and relieve stiffness.
• Strengthening exercises - such as with weights or machines. Make sure to get instruction in the proper use of exercise equipment to avoid injury. Do these every day to increase muscle strength. Strong muscles help support and protect the spine.
• Aerobic exercises an - activity such as walking, biking, tennis, swimming. Do these 2-3 times a week.

Lose that Weight!
The more you weigh, the greater the stress on your spine. If you are overweight, losing even 10%-15% of your body weight can help keep your spine healthy. Losing weight will also make you feel better and more likely to maintain a healthier lifestyle. If you are severely overweight, talk to your doctor about a weight loss program that will allow you to safely lose weight.

Sleep Well (zzz)
We all know it's important to get plenty of rest. But what we rest on is also important. A mattress that does not offer enough support for your spine can lead to muscle fatigue and a poor night's sleep. A good mattress allows you to rest in a neutral position; muscles are relaxed and sleep is more refreshing. If you are having trouble sleeping or find that you wake in the morning more tired than when you went to bed, take a good look at where and how you sleep.

ContourSleep
By Relax The Back
Courtesy of Relax The Back

Listen to Your Mother
Our mothers have been telling us for years not to slouch, but now it's time to really listen. Good posture keeps your body in balance and helps avoid excessive stress on your spine. Here's what good posture looks like when standing:

• Feet slightly apart
• Knees straight
• Chin slightly tucked in
• Shoulders back

Take a good look at yourself in the mirror. Are your ears, shoulders, hips, knees and ankles aligned in one straight line?

Proper Posture
Used with Permission
Advanced Technologies to Treat Neck and Back Pain © 2005

Checks and Balances
See your doctor regularly for check-ups. If you are experiencing neck and back pain, be sure to get it checked out. Left untreated, some spinal conditions will continue to worsen and may have serious health consequences.

Need a spine specialist? Check out the SpineUniverse "Find a Physician" area to locate a doctor in your area.