PTRehab_Having a Healthy Spine Prevents Back Pain

6 HELPFUL STEPS TO A HEALTHY SPINE Yourspine isacomplicatedstructureofvertebrae,discs, joints, ligaments, tendons, muscles and nerves. Every second of every day your spine is moving in a delicate balance, even while you breathe! Take care of it and it will take care of you.

4. ImproveYourFlexibilityandStrength: Your spineandbody isdesigned tomove.Keepyour spineflexiblebystretchingfor10minutesevery day. It isbest togetupandmovearoundwhen possible at work. Stretch your spine out by reachingoverheadand leaningovertooneside, then the other. Also, work on gently twisting at the waist and don’t forget to stretch your

1. Eat Right: Nutrition is critical to having a healthy body. The same goes for your spine. Proteinrebuildsspinalmuscletissue, ligaments and tendons. Healthy fruits and vegetables contain thevitaminsandantioxidants tomake the spine function. They rebuild bone, muscle and connective tissues that are constantly being used throughout the day. 2. Rest: Throughout the day your spine is compressedwithstanding,sittingandbending. You can actually lose about ½ an inch over the course of a day. 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. This allows the discs to 3. Avoid Smoking: Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself.

hamstringmusclesfrequently.Spend3-4daysaweekworkingonyourcore strength with abdominal muscle exercises, squats and other exercises to keep your spine and core muscles strong. This supports your spine and allows you to move without stressing the discs or nerves in your back. 5. Improve Your Posture and Balance: Make surethatyousitproperlywithastraight-backed chairandyourfeetflatonthefloor.Avoidsitting on very soft couches for prolonged periods as thiskeepsyourspine inaflexedposition.Make sure that you keep your spine straight when lifting, using your legs and avoiding twisting. Keepyourbalance tip-top toactivate thesmall muscles of the spine and use your nervous system. Enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week.

rehydrate.Then 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.

6. Have a Spine Check-up: Have a physical therapist check your spine alignment and function every 6 months to ensure your back ismovinghow itshould.Ourphysicaltherapists are the medical experts in helping your back operate as it should. If you are suffering with backaches and pains, come in for a check-up

sooner rather than later. Long term aches and pains can mean permanent damage is being done to your spine. Catching back pain early, leads to a healthy spine for life.

No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Michigan you have direct access to physical therapy!

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See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties

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www.ptandrehab.com

www.ptandrehab.com

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