How Can I Improve the Health of My Spine?
Of course, much like anything else, spine health is easier said than done. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Below are 6 ways to make sure you are doing everything you can to improve the health of your spine: 1. Practice proper nutrition Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allows you to move without stressing the discs or nerves in your back.
3. Maintain proper posture and balance If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 4. Go to a physical therapist for spine check-ups Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At Eastern Shore Physical Therapy, our physical therapists are experts in the field of spine health who can help your back operate as it should. If youhavebeen livingwithbackpain, or you’d like toavoidpotential back pain, don’t hesitate to contact Eastern Shore Physical Therapy today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!
Staff Spotlight
Caitlin Smith PT, DPT
Caitlin grew up on the eastern shore of Maryland and she attended the University of Maryland for undergraduate college where she graduated with a Bachelor’s of Science in Kinesiology. Caitlin continued her education at Mary Baldwin University where she received her Doctor of Physical Therapy degree in 2019. Following physical therapy school she completed Virginia Commonwealth University’s Neurologic Residency. During the residency she worked with individuals across the lifespan who had a wide variety of neurologic disorders including but not limited to: stroke, brain injury, spinal cord injury, multiple sclerosis, parkinson’s disease. During this time Caitlin gained experience with wheelchair seating and positioning and orthotic/prosthetic prescription. As a part of the residency she also completed additional coursework and mentorship in order to assure she was utilizing the best treatment methods to help individuals with neurologic conditions reach the best possible outcomes. Caitlin is happy to have returned to the eastern shore and fulfill a need of helping individuals in the community with neurologic conditions improve their quality of life. In Caitlin’s free time she enjoys spending time with her family and friends and going to the beach.
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