Tips for spinal care, Spine health exercises, Food for spine health, healthy spine yoga, how to keep a healthy spine for life, which food is not good for back pain, importance of spine health.
People who are conscious about their health will know that the spine, that is, the spinal cord, is an important part of their body. We get restless only when there is a slight pain in the back, so what if there is any problem in the spine. It is better to be taken care of in advance than to suffer.
Actually, if you do not take care of the spine in your youth, then the condition gets worse in old age. In this article, we will tell you about 7 such tips; Which keep the spine healthy.
1. Exercise
Exercise regularly, this will keep your spine flexible and there will be no problem of pain, etc.
2. Sitting Correctly
Do not sit down or bend your waist. sit properly. Due to this, there will be no problem with back pain.
3. Keep on the go
Don’t just sit still. Keep moving during the day. This will keep the spine moving. Sitting or lying down continuously can cause pain in the spine.
4. The Right Chair and Cushion
Use the right chair for sitting and the right pillow for lying down. If you do not have both comfortable then change immediately
5. Healthy Eating
Take a healthy diet, eat lentils, vegetable roti, rice all. Do eat salad. Drink at least eight glasses of water a day.
6. Don’t Smoke
The effect of smoking on the spine is very bad. Don’t smoke and encourage others not to do the same.
7. Contact Physician
If you have persistent spine pain, contact your doctor. Get the necessary tests done. Eat medicines.
5 Easy Spine Health Exercises
There are many benefits of having a strong spine. The biggest advantage is that it does not cause back pain for a long time and can easily do any heavy work.
In today’s time, most people have the problem of back pain, or doing any heavy work starts causing pain in their lower back. This may be due to a weak spine and lower back.
For this, it is necessary that the strength of the spine should be good and strong. Exercising is essential to rehab the spine, reduce lower back/back pain. But they need to be controlled and done properly, otherwise, they can increase the pain.
This problem is also being seen in youngsters nowadays because they don’t do these exercises in lower back pain by going to the gym. Due to this they have to suffer in the form of lower back pain.
To increase the strength of the long-standing back pain, lower back pain, or spinal cord, along with stretching, some such exercises should also be done which can reduce the pain and also give strength.
That’s why today we will tell you about balance exercises which will stretch the spine as well as strengthen it.
Muscles around the spine will benefit
Spinal strengthening exercises focus on the muscles around the spine as well as the back, core muscles, abdominal and hip muscles. This reduces the stress on the spine and makes it strong.
Many types of exercises can be done to strengthen the spine, which can also heal the pain in it. like,
Pilates
Yoga
Tai Chi
Weight lifting and training
Resistance bands
BOSU ball
Exercise ball
These exercises that strengthen the spine can be learned with the help of a physical therapist, chiropractor, athletic trainers, and others.
So always choose a professional because the right form of exercise is essential to increase strength and stability without pain or injury.
Let us now also know about the exercises that strengthen the spine.
Note: If you have back pain or any injury due to injury, it is important to consult a physiotherapist before exercising.
1. Hip Crossover Stretch
The hip crossover stretch allows you to gently stretch the piriformis muscle and help reduce tightness. These muscles are located in the hips area and often lower back pain is due to this muscle.
To do this, lie on the floor and come to the first position shown in the video. Now bend the knees and after that place your right paw above the knee of the left leg.
Try to pull the right knee up by putting a hand in the middle of the left leg. Hold this position for 30 seconds and then hold it until the hips stretch.
Similarly, repeat with the other leg and do it 3 times with each leg.
2. Traditional squat
You may be familiar with squats in which weightlifters engage a plate with a heavy barbell. But it’s not the safest activity on your spine. Especially if you are recovering from a back injury.
Instead of a traditional squat, try this option (skip the barbell at the gym). This will help you increase core and leg strength, which can protect your spine from unnecessary injuries.
For this, you squat without weight, but keep in mind that when you come to the squat position, then hold. This will create tension on the spine and legs and strengthen the muscles.
3. Draw-in maneuvers
The draw-in menus exercise works the transversus abdominis. This muscle is on the front side of the stomach, stabilizing the lower part of the abdomen and the lower back.
This exercise is designed to stabilize the abdominal muscles so that the spine can be stiffened and stabilized.
To do this, you have to lie straight and relax while bending the knee up. While taking a deep breath, tighten the abdominal muscles while pulling the lower abdominal muscles inwards, that is, towards the spine.
Keep in mind that in this position the whole body will remain stable, only the lower abdomen will be squeezed. Do this position for 5 seconds and then come back to the normal position. Do 10 reps of this exercise.
4. Bridge Exercise
Bridge exercises strengthen the muscles of the back, hamstrings, which are the supporting muscles of the spine. This is a very good exercise and it is also very easy to do.
To do this, you lie down according to the video and bend the legs and keep them at shoulder width at some distance from the hips. Keeping the hands by the side, try to raise the hips.
While raising the hips, remember that the knees, stomach, and shoulders should be in one line. Hold the body in this position for 5-10 seconds and then come to the starting position. Then repeat 10 reps.
5. Superman
Strongback extensor muscles are needed to make one good posture. These muscles are on both sides of the spine.
Weak back extensors can reduce spinal and pelvic support, which can reduce the strength of the spine or cause pain. That’s why doing an exercise called “Superman” can help strengthen this muscle.
To do Superman, lie down on the ground and extend both hands above the head as shown in the video. Raise both hands and feet together so that there is a gap of about 6 inches between the hands and feet and the floor.
To avoid injury to the neck, keep the head straight and look at the floor. Pull the arms and legs out as far as possible. After holding 2-5 seconds, come to the normal position and repeat this exercise 10 times.
Food for spine health
In today’s hectic life, it has become difficult for people to find time for themselves. People are not paying attention to their fitness, due to which most of the people are falling prey to diseases. Due to inactive lifestyles, people are falling prey to slip discs in today’s time. Do you know about slip disc? Slip disc is a bone disorder. A gel-like disc is present in our body. Its function is to keep our spinal cord balanced and protect it from damage. But sometimes due to injury or other reasons, our gel-like disc comes out, this condition is called a slip disc. In this condition, there is a pain in your affected part. By the way, this problem arises due to excessive use of electronic gadgets or by getting up, sitting, lying, etc. in the wrong posture for a long time.
Calcium-Rich Diet
Due to the deficiency of calcium, the problem of slipped disc occurs. Therefore, in case of this problem, the body should get plenty of calcium. According to research, it was also revealed that most of the people of India are deficient in calcium. You should eat eggs in slip discs. It is considered an excellent source of calcium. Along with this, things made from milk like cheese, curd, oatmeal, soy milk, etc. should be consumed. This will give relief to the problem of pain and weakness in your bones.
Green Vegetables and Fruits
All those nutrients are found in green vegetables like spinach, gourd, carrot, cucumber and beet, etc., and fruits, which prove to be beneficial in your slip disc problem. Nutrients are found in vegetables and fruits like vitamin C, B, beta carotene, iron, fiber, calcium, minerals, and folic acid. Their nutrients are absorbed into your body and make your bones strong and also protect them from damage. It also prevents blood clotting in your body.
Whole Fish
Whole fish can also prove to be very helpful for people suffering from slip discs. Fish is considered a non-flammable grain, it gives great strength to your bones. Whole fish is a good source of protein and omega-3 acids. The presence of this acid prevents inflammation of your slip disc as well as other bones. By eating whole fish, you can also protect yourself from serious problems like cancer, heart-related diseases, and depression, etc.
Protein-Rich Diet
Due to a lack of protein in the body, your muscles become weak. Due to this, various types of disorders can be born in the bones. Consuming protein in the problem of slip disc strengthens the muscles. Sometimes the amount of protein in the cartilage also decreases, then you may have the problem of sciatica and slip disc. Try to consume lean protein as much as possible. Foods that are low in fat and cholesterol are called lean proteins. Eggs and chicken are the best sources of lean protein you can consume.
Easy To Digest Diet
You must be aware that the problem of slip disc is also caused by lifting heavyweights. Not only this, if you are a slip disc patient and your weight increases, then there is a burden on the bones of your spine. Due to this the bone can change its shape. So take care not to let your weight increase. In such a situation, you should eat easily digestible food. Like porridge, oats, roti, fruits, etc. You can also include dry fruits if you want.
How to keep a healthy spine for life
Stop Intake Processed Food
Due to the daily consumption of processed food, sometimes the bones of some people become so weak that even the slightest injury causes cracks in the bones. Consuming processed food can increase the swelling and pain in your affected area even more. For example, stop yourself from consuming burgers, pizza, chowmein, and other fried and fried things. It is rich in preservatives and chemicals. Consuming it for a long time also increases the chances of bone loss and other disorders.
Stop Sweet Dishes
Eating sweets can cause calcium deficiency in the body and bones can also become weak. The way excessive consumption of sweets increases diabetes. Similarly, it can also cause serious bone problems. Not only this, eating too much sugar can also cause swelling in the painful part of your slip disc. Also, in many cases, it can also cause a disease like osteoporosis.
Avoid Sour Things At Night
During the night, the efficiency and speed of our digestive system slow down a bit. Due to this heavy food creates problems indigestion. Consuming sour foods at night increases the amount of Vata and Kapha in our bodies. Which further damages the slip disc. Avoid the consumption of curd, citrus fruits, lemon, etc. especially at night.
Slip disc is a common disorder in the body. It can also be controlled by simply keeping in mind the food items. If you are suffering from the problem of slip disc, then eat the foods given in this article and avoid the foods that are avoided.
Conclusion: These are the exercises that strengthen the spine or spine, which can be done at home or in the gym. Apart from this, hyperextension workouts and deadlifts are also good exercises for the lower back.
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