Top 5 Tips for Improving Spine Health

When we talk about spinal health, the first thing that comes to our mind is the correct posture and physical fitness. These are the basic things that you know prevent back and neck pain. A good posture ensures that there is no harmful strain on your spine and regular exercise keeps you fit which again helps relieve or, in fact, limit the risk of any damage to the spine. It is also important to take regular breaks from our computer screens and our phones as sitting continuously in positions puts too much stress on your spine which leads to different spinal problems. It is very commonly observed, that due to the negligence of these basic steps have led many people to opt for major spine surgery in Los Angeles.

However, there are some other important tips that you should keep in mind for your and your family’s spine care. 5 very important tips have been discussed below for improving spine health.

1. Sleep Correctly

Sleeping correctly is as important as maintaining a good posture. An essential part of our life is spent in sleeping, so sleeping in the best possible position is extremely important for optimal spine health. It is usually recommended by the spine surgeons and physicians in Los Angeles to sleep on your side. Sleeping on your back is also suggested but people who are very heavy in the mid-section or pregnant women should avoid it as it gravitates all the pressure towards the spine. Some doctors also advise sleeping with a pillow between your knees so that your spine and pelvis are in complete alignment.

2. Say No to Smoking

Nicotine is really bad for your back as it directly restricts the blood circulation in the body. This limits the body to absorb as much oxygen as it needs to keep the ligaments and muscles healthy. The muscles supporting the spine are also affected by the nicotine present in the cigarette.

Another reason to quit smoking is that it affects the overall health of a human being and has very negative consequences in the case of your lungs. If the lungs cannot function properly, it will be harder to breathe and in turn, it also makes exercising difficult. And exercise is essential to maintain a healthy body and a healthy spine.

3. Develop Healthy Habits in Children

It is important to develop healthy habits in children because what we learn as children stays with us until the end of our lives. As far as the spine is concerned, our healthy habits can lead to a healthier spine and our bad habits can damage our spine to a great extent, it is important that we focus on teaching our children good healthy habits and postures, so that they learn to take care of their spine from a very young age and prevent many ailments related to the spine.

4. Maintain a Healthy Lifestyle

Maintaining an overall healthy lifestyle is essential for you. Just taking care of the spine is not enough. It is essential that all the aspects including nutrition, exercise, mental health and spinal health are all related to each other. Only then, will you be able to live a fruitful life.

5. Improvement in Core Strength

Another important tip is to pay attention to your core muscles. It is essential to develop core muscles because they are a great support for your back during activities like walking and sitting and they are also essential to sustain good posture and prevent back pain. With the guidance of your trainer or spine surgeon, you can integrate some exercises which help you develop your core muscles.

It is better to take precaution than suffering from excruciating pain as a result of neglected spine health. Remember, if you neglect your spine today, later you can end up having spine surgery in Los Angeles for the relief of back pain or even more complicated spinal illness.

About the Author

Aaron is changing the way spinal surgery is done. He is one of only five doctors to receive a significant grant from National Institutes of Health (NIH). Consult with the best Spine surgeon Los Angeles today.

A NUTRITIOUS AND BALANCED DIET FOR SPINAL STENOSIS

Spinal Stenosis causes compression in the spinal cord and nerve because the bones and ligaments in the neck or lower back degenerate. A person suffering from spinal stenosis may experience pain, tingling and weakness in the legs, back, shoulders or the neck. More than one spine surgeon in Los Angeles insists that it is important to take a healthy, balanced and nutritious diet which would enhance healthy discs, vertebral bones, back muscles and nerves. Regular physical activity, a correct posture combined with a healthy food intake is helpful in maintaining the right weight and boosts energy.

Carbohydrates and Fats

It is essential to maintain a healthy weight to prevent pressure from being created on your back. It is helpful in reducing the pain in the leg and also prevents numbness during the daily routine and activities. Big portions of vegetables combined with smaller segments of fruits and whole-grains are part of a balanced diet. People suffering from spinal stenosis should avoid full fats and animal based fats like butter or whole milk.

The best carbohydrates and low fats best for spinal stenosis are listed below.

• Whole-wheat bread

• Oatmeal

• Vegetables and fruits

• Legumes

• Small portions of pasta, bread or brown rice

• Olive oil and non-fat dairy products

Protein

Protein is important for strengthening the muscle tissues. Strong muscles and ligaments are essential for supporting and stabilizing the spine. When consulted, an eminent spine surgeon in Los Angeles stated that proteins are also helpful in maintaining a correct posture. The protein intake may differ depending on the age, gender and activities that a person performs during the day.

Listed below are the best and the healthiest sources which are packed with proteins.

• Chicken

• Fish

• Beef

• Eggs

• Nuts

• Dairy products

• Lean cuts of meat with any visible fat trimmed off

• Skinned Poultry

Vitamins Calcium and Minerals

Inflammation in the spine can cause pain in the vertebrae. Daily intake of vitamins and minerals prevents and reduces this inflammation. Eating foods packed with vitamins A, C and D, B-complex vitamins and calcium is important for healthy vertebrae, connective tissues, and nerves. Vitamin C promotes the formation of the ligaments in the spine which support the back in sitting, standing, walking and bending. Vitamin B Complex boosts the function of the nerve and improves blood circulation as well. Calcium strengthens the bones which is helpful in the prevention of vertebral degeneration. Vitamin D is essential as it helps the body to absorb calcium.

All these nutrients can be found in the foods listed below.

• Orange and yellow vegetables and fruits

• Citrus fruits

• Dark green vegetables

• Beef

• Chicken

• Eggs and milk products

Fluids

As stated by more than one eminent spine surgeon in Los Angeles, it is essential to keep the spinal discs hydrated. Spinal discs act as a cushion between the vertebrae and ease the movement of spinal joints. Drinking plenty of fluids like water and low-calorie fluids throughout the day boosts the hydration in these discs. However, caffeinated drinks like coffee and tea and alcohol should be avoided as they tend to increase dehydration.