Our backs have to endure a great deal of abuse on a daily basis. They have to keep us upright and in motion, as well as support our bodies and allow them to bear weight. So, ensuring that your back is strong, straight, and healthy can not only help you to avoid chronic back pain, but improve your overall health.

The challenge that many of us face is that our backs, particularly our spines, can be easily injured or misaligned. Therefore, caring for the back should be an integral part of any treatment or preventative care plan. Here are just a few simple and straightforward tips that can help you to keep your back healthy for years to come.

Integrate back strengthening exercises into your routine

The back is often overlooked during exercise routines. While we may focus on toning the muscles in our arms or legs, the muscle groups within the back also need our attention. Speak with your trainer or Chiropractor to see if they have any recommendations about which back strengthening exercises might be ideal for you and your health concerns. You may also want to consider abdominal exercises, as these help to strengthen the core muscles that support your spine and back.

Eat a well balanced diet

Eating a diet that is low in saturated fats, processed foods, and sugars can help to improve joint health, which has a direct impact upon the health of your spine and back. A well balanced diet also aids in weight loss or maintenance, which can minimize the strain and pressure that is placed upon the back muscles and spine. The extra weight that a poor diet adds to the body can not only diminish your overall health, but put a great deal of stress on its ligaments, tendons, and vertebrae. This can result in slouching, chronic pain, and limited range of motion.

Opt for comfortable, supportive shoes

The shoes you wear have a direct impact upon the health of your back. This is primarily due to the fact that they help to keep the body aligned while it’s in motion. For example, if you wear a pair of uncomfortable shoes throughout the day, this can cause joint aches and pains thanks to an overall lack of support. It can also force the spinal column out of alignment, which may cause imbalance or injury. When looking for the perfect pair of shoes for your back, opt for those that have supportive inserts or bases, and are both flexible and supportive for your arches and heels.

Choose your mattress and pillow wisely

Selecting a mattress and pillow that support your back muscles and spine can help to alleviate back pain and keep it aligned. The mental benefits of a good night’s sleep are often touted. However, this is also the time when your ligaments and tendons have a chance to recover and repair themselves. As such, you’ll want to ensure that they are well cared for while you rest. You will also want to find a sleeping position that is best for your back, which greatly depends upon your particular problem areas and personal preferences. However, as a general rule, your head should always be supported and kept in line with the spinal column.

Pay attention to your posture

Standing for long periods of time places strain upon your back muscles and spinal column. However, the discs within your spine have to endure 3 times more pressure when you’re sitting as opposed to standing. As such, you’ll want to ensure that you are paying close attention to your posture when you are in either position. When sitting, choose the right chair and sit up as straight as possible. Take frequent stretching breaks to give weight bearing joints a rest. When standing for long periods of time, keep most of your weight on the balls of the feet while keeping your shoulders squared. Make sure that your head is tilted back and that your feet are shoulder width apart.

Treat your back to regular massage and Chiropractic care from Chiropractor NYC

Both massage therapy and Chiropractic care from a Chiropractor NYC, give you the opportunity to improve the health of your back and achieve proper alignment naturally. Massage and Chiropractic care can help to relieve stress, alleviate chronic pain, and reduce muscle tension to keep your back strong and straight. Seeking the help of a trained and experienced practitioner can allow you to improve posture and give your ligaments, tendons, and tissues the pampering they need to remain pliable and flexible. This leads to increased range of motion and provides a wide range of other benefits, such as a healthier immune and circulatory system. Above all else, these therapies help your body to repair itself, so that your back can recover from the daily stress it endures.

With these healthy back tips on hand, you can improve alignment, posture, and muscle strength. If you are experiencing back pain or discomfort, you may want to consider scheduling an appointment with an experienced Chiropractor NYC to develop a personalized regimen that can help to alleviate back strain and enhance the health of your spine.

Healthy Regards, -Dr. Sid, Chiropractor NYC

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