There are a lot of changes in human being over time, encompassing physical, psychological, and social changes. You may not be aware of it, but also your spine starts to age in your 20s and 30s, and that continues throughout the rest of your life.
Millions of people are affected by back pain every day. Thus, preventing you to have a good quality of life. There are many steps you can take to improve the overall health of your spine and to have a higher chance of remaining active and mobile, as we age.
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These are some of the helpful tips to keep your spine healthy as you age:
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Do the right exercise
By doing the right exercise you can be able to strengthen your bones and your muscles. This can help slow down the aging process for your spine. You can have the following exercise:
- Biking
- Jogging
- Tennis
- Weight lifting
- Yoga
Sleeping Well
It is important that you are comfortable in your sleep. You need to have a good sleep so that you wake up feeling good. It is also important to choose the right mattress and pillow so that you will wake up rested and pain-free. For extra support, place a pillow under your knees to keep to the natural curve of your spine and reduce strain on your lower back.
Maintaining a healthy weight
People who are overweight are at a much greater risk to suffer from back and spine pain, or any muscle or joint issues because of the excess weight straining the lower back. Maintaining an ideal weight for age and height is important so that you will not put additional weight on your spine.
Lift it Right
Lifting heavy items is one of the leading causes of injury in the workplace. Lifting or handling objects incorrectly can cause back injury. Learn to lift and bend properly to avoid back pains. Avoid lifting things heavier 25% of your body weight.
Quit Smoking
Cigarette smoking reduces calcium absorption and prevents new bone growth, leaving smokers with an increased risk for osteoporosis and making your bones more brittle and fragile. It has also a negative effect on the healing of the spine.
Having a good posture
Posture affects our lives in many ways. Poor posture affects your body’s natural alignment, which puts physical stress on the body. Good posture is very important, no matter what your age it keeps bones and joints in the correct alignment.
Get enough Calcium
A calcium-rich diet helps to build and protect your bones. Calcium is a mineral essential for life. If your body doesn’t get enough calcium and vitamin D to support important functions, it takes calcium from your bones. And this puts you at risk of bone disease osteoporosis. So include calcium-rich diet including dairy, nuts, leafy greens and fish.
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Paying attention to your body
Listen to what your body is telling you. You need to pay attention to early signs. Treat strains and sprains that occur as soon as possible. Ask your doctor if the pain is recurring.
In addition to these tips, you can also buy a decompression belt from a site like Halo Health Care (visit) to keep your spine healthy.