Tag: sleeping

Springtime Ideas To Supercharge Your Spine Health!

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back care advice from our southend chiropractorSpring is here and that means out with the old and in with the new! With new life emerging all around us, there is no better time of year to sparkle your spine with health and vitality.

Here are some inspirational ideas from our Southend chiropractor to boost your spine health this season:

Make Exercise a Way of Life

The easiest and most effective way to exercise is to make it part of your lifestyle. Any good chiropractor will tell you that exercise and a healthy spine come hand in hand. Even if you’re currently in pain, regular exercise will almost certainly help in the rehabilitation of your injured spine.

A simple exercise program that focuses on stretching and strengthening the back, hamstrings, and abdominal muscles can significantly help in getting those vital nutrients into your spinal discs and soft tissues. This will help to speed up your healing process and keep your spine healthy.

Meditate

Meditation can be a very effective way to fight chronic back pain. And the activity is extremely simple to carry out! All you need is a dark, quiet room and about 15 minutes of your time each day.

Start Walking

When it comes to maintaining a healthy spine, the benefits of walking are countless. Taking regular strolls will help to strengthen your core muscles that keep your body upright, nourish your spinal structures, improve your flexibility and strengthen your bone structure.

If you currently experience back pain, get clearance from your GP before starting any new walking activity.  Also, start out with several short walks each day rather than a single long walk. If your pain is severe, you may want to consider walking in a pool to reduce the amount of pressure on your spine.

Match Your Pillow To Your Position

The pillow you use to sleep on should support the natural curve of your neck. So if you sleep on your side you will probably need a thicker pillow to ensure your neck and head are positioned in the middle of your shoulders. Your height and the width of your shoulders will help determine the type of pillow you need.  To ensure that you are sleeping on the correct pillow for you, buy your sleeping items from a reputable bed store and ask for advice on what items are best suited for your size and sleeping position.

Take action now and the changes you make this spring could result in long lasting good health.

Three Things You Can Do This Summer to Improve Your Spine Health

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back care advice from our chiropractor in southendSummer is finally here but can your spine cope with all the fun and frolics that come with the hot weather?

Here our Southend chiropractor reveals three incredibly simple ways that you can keep your back fighting fit all summer long:

1: Ditch the Flip Flops

They maybe cool and convenient, but flip flops provide zero support for your feet, which is seriously bad news for your spine! This summer, whether you’re walking for exercise or just taking a casual stroll along the beach, choose shoes with a supportive base to help the spine and body stay in alignment.  Ideally, the part of the shoe that fits the back of your heel should be snug to avoid the risk of rolling the foot to the outside or inside.

2:  Take Breaks from Lounging

Although resting can create initial relief and comfort, the discs in your lower back are loaded 3-times more while sitting than standing. Sitting on the beach for hours on end may make for a blissful thought, but the reality is it is likely to cause or aggravate a painful back injury. Summer also brings many opportunities to socialise over a tropical tipple or two – a situation in which most of us have a tendency to slouch. Try and remember to maintain a good posture (no matter how much fun you’re having!) to reduce the risk of stressing your lumbar discs.

If you’re in an environment that’s likely to see you sitting for extended periods (such as the beach or in a beer garden), get up, stretch and walk around every 20 – 30 minutes. Remember that the spine is designed to move – and movement facilitates the delivery of healthy nutrients to the spine.

3: Sleep Well

Summer may bring longer days and shorter nights but that doesn’t mean you should alter your sleeping pattern. During the night while you’re asleep, the hard working structures of your spine finally get the chance to rest and be revitalised. If you don’t regularly get enough quality sleep, you’re not the only one who will feel fatigued and run down– your spine will too!

Implement these three simple tips this summer and you’re spine may just be a whole lot brighter!

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