Well, it is that time again. In keeping with tradition, it’s time to make New Year’s resolutions! Making a resolution can seem like a refreshing way to start the new year. Resolutions guide us by encouraging us to do better and feel better about ourselves. Taking your spinal health seriously should be a top priority and Comprehensive Spinal Care recommends the following New Year Resolutions for your spine:
1. Exercise and stretching
2. Improve your posture
3. Get plenty of rest
4. Take care of your mind
5. Eat More Greens
1. Exercise And Stretching
When you are overweight, the extra weight you are carrying puts more stress on your spine and joints, making you more prone to herniated discs, osteoarthritis, and sciatica. This is one of the most effective solutions to strengthen your spine. Exercise reinforces the muscles that support the spine and promotes weight loss, which takes excess pressure off your lower back. Activities that encourage stretching, such as yoga, can promote flexibility in the spine and release muscle tension that makes our spine ache.
2. Improve Your Posture
Posture plays a huge role in spine care, especially since many of us spend most of our day sitting — whether at a desk, in the car, or on the couch in front of the TV. This puts a lot of stress on our lower backs. When we are at the computer or on the phone, we may lean forward, which can also put pressure on our upper back. While walking the 10,000 steps recommended by our smartwatch may not be feasible, you can help your spine by getting up throughout the day to take short walks around the house or up the stairs.
You should also use a comfortable and supportive chair that will enhance your spinal health when you are sitting for long periods of time. If you are not sure about your posture, it is best to practice posture training with the help of a professional. If pain persists or is related to an injury, visit Comprehensive Spinal Care for a full evaluation and find some long-term pain relief options.
3. Get Plenty Of Rest
Sleep is important for maintaining a happy and healthy spine. When you lay down, your spine is able to take a break from supporting your body for the entire day. Whether it is finding the right pillow or shopping for a new mattress, do everything you can to prepare your sleeping space for a good night’s sleep. Sleep deprivation can lead to physical irritability and back pain. This year, make a vow to get 7-8 hours of sleep whenever possible and treat insomnia with good sleep hygiene, herbal supplements, or your doctor’s help.
4. Take Care Of Your Mind
Our minds play a huge role in how we feel physically. If you are already feeling stressed and anxious, your negative emotions will feed your back pain by creating more tension and inflammation. Meditation and mindfulness are two widely popular ways to combat pain. Reduce stress by taking long walks, meditating, and resting throughout the day. By lowering your stress levels, you can boost your immune system and reduce chronic pain.
5. Eat More Greens
Adding more greens to your diet has many benefits, including improved digestion, lower cholesterol, and maintaining a healthy weight. Some vegetables, like broccoli and kale, are rich in calcium, which helps build strong bones and lowers your risk of osteoarthritis. Whether you choose to add them to your smoothie or plate, we recommend making greens part of your diet in 2023 to help your spine.
If you are looking to relieve pain, restore motion, and renew your spinal freedom consider Comprehensive Spinal Care. Integrative spine care surgeon Dr. Rafael Levin and his team in Westwood, NJ are ready to help you with every aspect of your spinal condition. During your consultation, we will take your medical history and perform a physical examination in order to provide the best treatment for your case. If you have chronic or worsening back pain, call 201-634-9170 to find back pain relief.