HOWCAN I IMPROVE THE HEALTH OFMY 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. Throughout the day, your spine is compressed with standing, sitting, and bending. Did you know that it is actually possible to 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, 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. 3. Decreasing inflammation and pain with laser therapy. Laser therapy is the most advanced therapeutic option available for back pain. Laser therapy uses a process called photobiomodulation. Photons enter the tissue and interact with the cytochrome c complex within mitochondria. This interaction triggers a biological cascade of events that leads to an increase in cellular metabolism and a decrease in both pain and inflammation. 4. Work on the flexibility and strength of your spine. Your body is meant to move – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. 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. 5. 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. Foot Levelers is another resource that helps correct foot posture, therefore correcting back posture and pain. 6. 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 Kinetix Physical Therapy, our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact Kinetix 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!
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GET HELP AT OUR FREE WORKSHOPS KNEE PAIN SUFFERERS: • Is your knee stiff? • Does your knee ache or “give out” on you?
BACK PAIN & SCIATICA SUFFERERS: • Do you have pain when you stand, walk, or sit? • Do you experience pain shooting down your buttocks or leg? If you have answered YES to any of these questions, then one of these FREE workshops may be a life changing event for you or a loved one. Our clinic is following CDC and local guidelines to keep you safe by limiting the number of attendees.Register now at 352-505-6665 or kinetixpt.com.
SHOULDER PAIN SUFFERERS: • Do you have pain when reaching overhead or behind you? • Is your shoulder pain keeping you awake? BALANCE OR DIZZINESS SYMPTOMS: • Have you fallen because you’re unsteady? • Do you experience dizziness?
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