How to Protect your Spine from Injury?

A spinal cord injury is a serious physical trauma. It is likely to have a lasting and substantial impact on most of the daily aspects of your life. According to the National Institutes of Health (NIH), males between 15 and 35 are mostly at risk for a spine injury. Some signs of a spinal cord injury are inability to move the arms or legs, problems in walking, feelings of numbness or tingling in the extremities, loss of control of the bladder or bowels, pain or stiffness in the neck area, unconsciousness, headache, unnatural positioning of the head and also signs of shock.

How to Maintain Spine Health?

Although a spine pain is often taken for granted, the spine is one of the most important structures in the body. The spinal cord transports impulses from the brain to all parts of the body and vice versa. It supports the entire body structure. Since the spine plays a vital role in the functioning of the body, it’s important to maintain spine health and protect the spine from injury.

Follow these tips to maintain your spine health.

Proper Movements

protect your spine from Injury

Practicing proper movements is one essential way to protect yourself from a spine injury, especially when you are lifting bulky objects. Instead of using your back, use your knees and hips to lift, which reduces the stress and strain on lumbar spine, prevents muscle strain and promotes spine health.

Keep Moving

Keep your body in shape and maintain a healthy weight. Weight around the tummy can injure lumbar spine. With regular exercise, you can avert spine injury, muscle strain and spine pain. The more you stay active, the healthier and stronger you will be.

Build Strong Muscles

The core muscles, including the back muscles and the abs, are vital for the spine health. Strong and developed core muscles offer extra strength and support to the spine that is essential for lumbar spine and to prevent spine pain. Exercise frequently to maintain a balanced support and prevent muscle strain, spine pain and spinal injury

Good Posture

A straight back and good posture practice helps the spine stay normal and reduces the pressure on the lumbar spine. Thus it prevents lower back muscle strain and promotes spine health.

Strength and Flexibility

Work on improving strength and flexibility. It promotes spine health and makes it less prone to any spinal injury. With easy moves and easy flexes, the stake of acquiring a herniated disc is reduced.

Regular breaks

According to Dr. Highsmith, “Regular small breaks are better than one large break.” A short break of walking for a few minutes after every half an hour will help to lessen the pressure accrued through your spinal column while being seated, which in turn helps to prevent the risk of spine pain.

Minimise cell phone and laptop usage

According to Dr. Highsmith, a laptop is the most awful thing that can happen to ergonomics. Cell phone usage— especially when the neck is turned crooked—encourages bad posture that may lead to back stress and muscle sprain. However, using Bluetooth headsets can help to alleviate this strain.

Sleeping position

Doctors recommend sleeping on one side on a firm, comfortable mattress. This will help to release most of the stress off your backs. Keeping a pillow between your legs will help to release the pressure off your hips. Sleeping on the stomach exaggerates your spinal arch that may lead to muscle strain and spine pain.

Avoid nicotine

The nicotine in cigarettes changes the chemical configuration of your intervertebral disks, making them susceptible to rapid dehydration. This makes the spine brittle and vulnerable to tearing.

Do not ignore the symptoms

If you get a muscle strain or a spine pain then stop your work, however important it is, and give your back some rest, and take an anti-inflammatory medicine. Do not ignore the spine pain, especially if it is in lumbar spine so as to prevent further spine injury.

Healing process

If you already have a spinal injury, and your spinal pain allows a certain degree of mobility, then try to keep the injured area stimulated with simple exercises, such as walking and swimming. This will help in healing faster without risking the spine health.

Avoid certain exercises

Although physical activity is a brilliant way to fortify the spine and help the process of healing, certain exercises should be avoided if there is spinal pain. Military presses and weight-assisted lunges should be avoided since they may axially load the spinal cord. Running may also pose to be risky.

Be Healthy

By eating a healthy balanced diet, maintaining a healthy weight and leading an active life, you can maintain the spine health and make it less prone to injuries. Do not carry extra weight especially around your belly which may stress your lumbar spine. Consume appropriate nutrients which promote bone growth and help in bone maintenance.

Spine is the key to overall health. It has an enormous impact on human lives. Keep it healthy by regular exercises, exercising core muscles, developing strength and flexibility, practicing proper movements, using good posture and living a healthy life. If you’re suffering from back or spine pain, schedule an appointment with your doctor. Keep your spine healthy and happy.

All the treatments – medicines, injections and vaccines are for general information of the reader. Please consult a doctor and get a formal prescription before taking any medicines, supplements and injections.

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