Healthy Back = Healthy Body.
Hello!
We’ve all experienced back pain at some point in our lives. Maybe you have thrown out your back from something as simple as a sneeze, slept in an uncomfortable position, carried out some repetitive movement while painting, moving furniture, lifting heavy items, or overdid it at the gym.
Our backs are the epicentre of our bodies and play a critical role in our moments and breathing. The back has 40 muscles and 33 vertebrae. The back muscles help you move in extension (bending back), flexion (bending forward), twisting, and side bending. Muscles in the rib cage, back, neck, and chest support our breathing system. The vertebrae protect and support your spinal cord and nerves and connect the skull to the spine.
With so much activity happening in this complex control centre, it’s no surprise that your back is vulnerable to many conditions. You can be born with scoliosis, kyphosis, or lordosis, have an injury that can cause a herniated disc or sciatica, or you may be dealing with osteoarthritis or osteoporosis. There are too many conditions to list, and more are discussed in this article.
Some of these ailments are beyond your control, but many treatments are available to help manage pain and limitations. Some can be prevented when your back is strong, flexible, and mobile.
How to Keep Your Back Healthy
1. Obtain a back assessment.
Years ago, a chiropractor informed me that I have mild spinal scoliosis, kyphosis, and lordosis, and a massage therapist discovered that I have one leg longer than the other. This information was beneficial in explaining my back issues and determining a treatment plan.
If you have any challenges with your back, have a chiropractor or physiotherapist perform a full assessment.
2. Receive regular treatments.
It can get costly to receive treatments if you don’t have access to extended health benefits, but how much is it worth to remain pain-free? I’m fortunate to have some extended health benefits from my previous job that we pay into. I book a maintenance appointment every 6 weeks and an alternate between my chiropractor and RMT. These treatments, in addition to my yoga practice, help keep things moving. Last fall, I tore an intercostal muscle and received two months of extensive physiotherapy, and I know that my preventative measures helped with my recovery.
If you live in a large city, there might be a chiropractic, physiotherapy, or RMT school where you can access the student clinics at a substantial discount.
3. Limit sitting time.
Remaining in one position for an extended time is hard on the spine. Keep the spine activated—for example, if you must sit for long periods at work, take frequent breaks. Move around, walk, and occasionally exercise or stretch to keep your back flexible and limber.
4. Watch your posture.
While sitting and standing, ensure your back is supported and straight. If you spend a lot of time at a desk, check that the ergonomics work for you and consider a stand-up desk or sitting on a large workout ball rather than an office chair.
5. Reduce or eliminate inflammatory foods.
Avoid a diet of inflammation-causing dairy, red meats, refined sugar, and other processed foods. Opt for healthy anti-inflammatory food choices, such as plant-based foods that are also naturally low in calories and full of nutrients.
6. Take care with heavy lifting.
The act of bending to lift a heavy load significantly strains the spine. Use the correct technique when lifting: Keep the back straight, bend the knees, and recruit the power of the legs to complete the lift.
7. Get into the water.
Swimming lengths, taking an aquafit class, or attending water therapy sessions will all help gently strengthen your back and help alleviate discomfort from pain.
8. Practice Yoga.
As a yoga teacher for the last 25 years and a yoga student for the last 40+ years, it would be strange if I didn’t recommend how much a regular yoga practice will keep your back and spine flexible, mobile, and strong!
Recommended Yoga Poses For A Healthy Back
Always check with your health practitioners to ensure these postures are safe for you to practice.
If you have the time, attend at least one yoga class a week in person or online. Most classes incorporate many of the above poses, and access to an instructor will ensure you practice the postures correctly and they will provide you with modifications.
You may not have time for consistent practice, but in addition to attending yoga classes, pick a few of the above postures, including a back, forward, and side bend, and a twist. Practicing a couple of postures for a few minutes 3 times per week will have a huge impact.
If I wake up with a stiff back and don’t have time for my regular practice, I’ll perform a few rounds of cat/cow stretches, a standing forward bend, and a side stretch. Combining regular practice and maintenance treatments hasn’t cured my back ailments but has helped my back remain supple. If something does happen, my recovery time is usually pretty quick.
I’ve also had great experiences with acupuncture and osteopathy.
A strong, flexible back and spine will impact your knees, hips, and glutes. Take good care of your back by developing a preventative plan.
Keep moving and stay well.
Anita
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DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk. There are so many amazing crockpot recipes available. One of the most beneficial things about using a crockpot is its versatility; you can create your own delightful and nutritious creations.