October 16 marks “World Spine Day,” an annual event dedicated to raising awareness about the global issue of spinal pain and disability by urging governments, communities and public health bodies to take action. Organized by the World Federation of Chiropractic, this year’s theme, “Support Your Spine,” is focused on supporting your spine and prioritizing spinal health across all aspects of life.
Maintaining a healthy spine is essential for your overall well-being and plays a crucial role in supporting your body’s movements and posture. Whether you’re sitting at a desk, engaging in physical activities or relaxing at home, it’s imperative to create healthy habits that support the spine.
Lynne Gibbs, DC (’15), faculty clinician at the Logan University Health Center, is an expert in musculoskeletal health and has five tips for maintaining a healthy spine.
- Your Spine Needs Hydration
- When it comes to your spine, dehydration plays an important part in intervertebral disc degeneration and increased stiffness. Recommendations may vary, but on average you should try to drink at least 64 ounces of water per day.
- Sleep is Vital for Spine Health
- Your spine carries your body all day and being well-rested so your body can heal is crucial for spinal health. There are various things you can do to sleep better and help your spine feel better, including using blackout curtains, moving your phone away from your bed, setting the bedroom temperature between 60-68 degrees Fahrenheit and correcting your posture.
- If you sleep on your back, place a pillow between your knees and use a cervical posture pillow.
- If you sleep on your side, place a pillow between your knees and make sure your pillow keeps your neck aligned.
- Try to avoid sleeping on your stomach to prevent misaligning your spine.
- Your spine carries your body all day and being well-rested so your body can heal is crucial for spinal health. There are various things you can do to sleep better and help your spine feel better, including using blackout curtains, moving your phone away from your bed, setting the bedroom temperature between 60-68 degrees Fahrenheit and correcting your posture.
- Breathe and Activate Your Core
- You’d be surprised at how many people are breathing ineffectively and how that can affect your breathing capacity, which in turn affects your core and back strength. Chiropractors can work with you in improving diaphragmatic breathing to improve these areas, as well as in reducing stress.
- Move Your Body (especially for chronic low back pain)
- It is recommended to include 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. Studies have shown that increased levels of physical activity at work and during leisure activities are associated with better outcomes related to low back pain relief.
- Spinal Manipulation
- Spinal manipulation offers patients a non-drug option for the care of acute and chronic back pain. In a study of Medicare beneficiaries with low back pain, individuals reported higher relief of symptoms from spinal manipulative therapy compared to prescription drug therapy. Make an appointment with a chiropractor for a spinal examination to see if spinal manipulation is a good option for you.
Find more information on the Logan University Health Centers here and more information on “World Spine Day” here.