Daily Practices That Can Heal the Spine

Anywhere from 80 to 90 percent of the population experiences spine-related aches and pains at one time or another. Back pain isn't entirely avoidable. Still, there are some little things you can do on a daily basis to help your spine and the parts that support it heal and recover. Some of these things, discussed below, may even help you avoid problems with spinal discs, spine-supporting muscles, and the tiny joints (facet joints) that support your spine.

Don't Sit as Much

Sitting for a long time, especially in the same position, can place added stress on certain parts of your spine. For times when you do have to sit, keep your knees a bit higher than your hips and make sure your head and shoulders are aligned. Otherwise, try to minimize sitting as much as possible by:

• Getting up to stretch and walk around every 30 minutes or so
• Using arm supports to avoid neck strain
• Sitting in an ergonomically designed chair with an inward curve that supports your spine
• Considering a sit-to-stand workstation

Get Regular Exercise

Exercise stimulates the body's natural healing processes. Inactivity, on the other hand, makes spine-supporting soft tissues weaker, which puts even more stress directly on the spine. Strengthening exercises that target core muscle groups can play an important role in easing discomfort related to many different spine-related issues.

Exercise can also prevent flare-ups and muscle stiffness while facilitating the movement of important fluids throughout various spinal structures. Luckily, there are many forms of exercise that can target the key muscle groups around your spine. Consider the following options:

• Low-impact aerobic activities (e.g., casual walking, cycling, and elliptical machine use) 
• Controlled-motion disciplines like yoga and Pilates that target core muscle groups
• Water-based exercises that target the same muscles but in a way that places less pressure on bones and joints
• Gym-based or home-based core-strengthening workouts

Gym-based or home-based core-strengthening workouts

Heat helps with the healing process by increasing circulation. Cold eases inflammation and swelling. Both of these techniques may speed up the healing process if you have minor instances of spine-related irritation. Possible ways to apply heat or ice to the affected area of your spine include:

• Heating pads or heat wraps
• Warming or cooling gels
• Ice packs
• Very warm baths

Note: Never apply dry heat or ice directly to your skin.

Quit Smoking

There's research showing that smoking contributes to lower back pain. It's believed the chemicals in cigarettes affect tiny structures that provide nutrients to spinal discs and joints in a way that may accelerate wear and tear and contribute to various spine-related problems.

Watch How You Lift

All it takes is one slip when trying to lift something to overstretch muscles, tendons, or ligaments around your spine. Reduce your risk of experiencing the sudden and intense pain that often goes along with such injuries by paying attention to your lifting technique. Ideally, you want to lift something by:

• Bending your knees
• Keeping your chest forward
• Keeping the item you’re carrying close to your body
• Leading with your hips
• Pivoting instead of twisting

Another lifting technique to consider is what's known as "golfer's lift," which is done by taking one leg off the floor for counterbalance without bending your knees as your opposite hip bends. You'll then use one arm to pick up the object while the other one holds on to a stationary object like a nearby counter for support.

Stretch Your Hamstrings

Located in the back of your legs, the hamstrings are a group of muscles designed to help you bend forward more effectively at the hip joint. Doing so takes pressure off your lower spine. However, these muscles need to be properly stretched to maintain their flexibility. Achieve this goal by doing these simple hamstring stretches twice a day:

• Forward bends while sitting on the floor
• Forward reaches while on the floor, such as touching your toes or grabbing your foot
• Standing stretches where you bend down to touch the floor 
• Standing stretches where you reach up and extend one leg forward at a time

If you’re experiencing ongoing issues with your spine, realize you're not alone. In addition to getting input from your doctor or a Los Angeles spine surgeon, there are online forums and in-person support groups that may be helpful if you have a chronic spine condition. Even if you're not currently having any issues with your spine, being proactive with how you treat your backbone and its supporting muscles can keep it that way.

Following the suggestions above can help you heal quickly and even avoid some circumstances that lead to back pain. If you have concerns about how to heal the cause of your spinal pain on your own or questions about how to optimize your spinal health, the industry-leading experts at The Spine Institute can help. Call one of our friendly representatives today at 310-828-7757 to schedule a consultation.