Practice Blog

4 Natural Ways to Offer Your Spine Protection

February 22, 2021

Did you know that an average of eight in ten adults will experience back pain in their life? This may be due to injury, disability, or simply not taking the best care of your spine. Keep reading to learn the 4 best ways to offer your spine protection and make sure you feel your best.


1. Exercise and Strengthen Your Core Muscles 

Your core muscles wrap around your torso like a corset to support your movement. If you have a weak core, you stress the disks in your spine and are more prone to muscle strains. This is one common reason for back pain.

To strengthen your core, incorporate regular stretching and exercise into your daily routine. Yoga and pilates are low-impact workout types that emphasize core strength. You could also do some of these simple moves at home.

2. Have an Ergonomic and Supportive Workspace 

Did you know that the average adult spends over 6 hours a day seated? That is why your office or workspace needs to be ergonomic and supportive of your spine health.

You can improve your workspace’s set up by getting a higher-quality office chair, taking frequent breaks to stand up and walk around, or take a less traditional approach. Some balance on a yoga ball at their desks instead of a chair. Or, you can get rid of the chair altogether and opt for a standing desk.

3. Try Massage Therapy

Massage therapy isn’t just for pain relief. There are many overlapping muscles in your back that help facilitates the movement of your whole body. It’s easy for your muscles or spine to become stiff, strained, fatigued, or misaligned.

A massage therapist can relieve tension, help inflammation, and “retrain” your muscles to work as intended.

4. Take Supplements for Bone Health 

Proper nutrition is important for the health of your bones, which need specific vitamins and minerals to stay strong. If you have a history of osteoporosis in your family, this is especially important. Here are some supplements and foods to consider taking for a healthy spine and bones.

Vitamin D: Many adults lack Vitamin D, which is essential for good bone health. Salmon, eggs, mushrooms, cod liver oil, and cheese are high in Vitamin D. Ask your doctor about how you can get more Vitamin D in your diet.

Calcium: Cow’s milk has long been supported as a good way to get calcium to build healthy bones, but other foods like chia and poppy seeds, beans, almonds, and tofu are high in this mineral. Or, you can take a calcium supplement if you aren’t getting enough from food alone.

The 4 Best Ways to Offer Your Spine Protection

Just as you would take care of other parts of your body like your eyes or feet, you need to take extra care of your spine. Adding regular exercise to your day that focuses on building core strength, having an ergonomic office, massages, and bone health supplements all help in your efforts. If you have a history of back or spine problems, consider seeing a spine care specialist.

To book an appointment with us give us a call at (727) 474-7411. All Spine Care is home to Florida’s finest spinal health specialists. Don’t put off improving your wellbeing any longer.

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