7 Exercises You Should Do to Reduce Chronic Pain
Spine health is vital for overall well-being, yet it’s often overlooked until problems arise. Your spine allow you to stay upright and perform all kinds of tasks with a wide range of motion. That’s why your spinal mobility and back muscle strength play a significant role in your quality of life as you get older.
But so many of us struggle with low back pain or other illnesses that affect our muscles and joints. If you’re one of the many individuals facing chronic health issues, maintaining the health of your spine might seem challenging. However, with the right approach, it’s possible to nurture it even if you’re not as mobile or flexible as you’d like to be.
In this article, we’ll explore some actionable tips you can do to bring comfort to your body.
8 Helpful Tips for Better Spine Health
If you’re living with chronic health issues like sciatica or spinal stenosis, taking care of your spine becomes even more crucial. Sitting too much, doing the same movements repeatedly, or having a bad posture can make your condition worse. But don’t worry! Here are a few suggestions to maintain the health of your spine:
1. Stay Active
Physical activity is crucial for keeping your spine healthy, even if traditional exercises aren’t feasible. Engage in low-impact activities like walking, swimming, or gentle cycling to strengthen spine-supporting muscles without straining your joints. Pool exercises are especially helpful if have back pain or arthritis, because the water supports your body weight.
Doing household chores or gardening also helps to incorporate more physical activity into your routine, while regular stretching sessions relieve tension and boost flexibility.
2. Focus on Proper Posture
Good posture is fundamental for spine health, yet we spend hours each day sitting down, often slumping in our chairs or bend over our desks. So invest in ergonomic furniture and adjust your workstation to reduce strain. Sit up straight with relaxed shoulders and flat feet. Get up regularly if you can to stretch your legs – and your spine.
When standing, distribute your weight evenly and avoid slouching or leaning on one hip. Try to keep your head aligned with your shoulders instead of hunching over.
3. Improve Flexibility and Mobility
You don’t have to be a contortionist to enhance flexibility. Practices like yoga or Pilates offer gentle stretches and movements to boost flexibility and core strength. If you spend a lot of time resting in bed, try practicing lying spinal twists, Cat/Cow stretches or the Happy Baby Pose to stretch your back and improve your circulation.
On energetic days, incorporate mobility drills like lunges..? to gradually enhance joint mobility and reduce stiffness.
4. Use Proper Lifting Techniques
When lifting objects, use your legs by bending your knees and keeping your back straight to avoid straining your spine. Avoid lifting heavy objects above shoulder level, and always ask for help if an item is too heavy. Additionally, consider breaking down heavy tasks into smaller, manageable loads to reduce strain on your spine.
5. Listen to Your Body
Pay attention to your body’s signals, especially if you have chronic health issues. Modify activities if you experience discomfort or pain, and avoid pushing through. Opt for gentler alternatives or consult healthcare professionals for guidance.
6. Get Quality Sleep
Adequate sleep is crucial for spinal health, as it allows your body to rest and repair. To avoid waking up with aches and pains, ensure you’re sleeping on a comfortable mattress and pillow that supports proper spinal alignment. You can also opt to sleep on your side and place a pillow between your knees to maintain your spine’s natural curve and support spinal health while you sleep.
7. Level Up Your Daily Habits
Simple adjustments to your daily habits can significantly impact your spine health. Take breaks during the day to stretch and move around, especially if you sit for long periods. You could even practice active sitting (without a chair) at home to strengthen your core and back muscles.
Support your overall bone health by eating foods rich in calcium and vitamin D, like dairy, soy, leafy green vegetables and fatty fish. And if you struggle with stiffness in your back, explore heat therapy like a warm bath or applying hot packs to relax your muscles and ease aching.
8. Seek Professional Guidance
If you’re unsure or experiencing persistent discomfort, seek professional help. Physical therapists and chiropractors can offer personalized guidance and interventions tailored to your needs. Investing in your spine health now can lead to long-term well-being.
Simple Strategies for Wellness
Maintaining spine health is essential for everyone, including individuals with chronic health problems, but it doesn’t have to be daunting. By incorporating gentle exercises, prioritizing posture, and listening to your body, you can support your spine’s health and overall well-being. Keep in mind improvements need time, so stay patient and keep up your efforts consistently.
Author Bio: is a neurosurgeon and the Founding Director and CEO of Royal Spine Surgery in Phoenix, Arizona. He is certified in total cervical disc replacement, or artificial disc replacement, in minimally invasive Coflex® procedure, in minimally invasive discectomy and in intraoperative navigation and image-guided surgery.
In addition to traveling for work, Dr. Abdulhamid enjoys traveling with his family. He also enjoys photography and he uses his camera to capture the beautiful landscape surrounding him locally and while traveling.
For more tips, check out the 5 Best Sleeping Positions for Low Back Pain and try these 6 Low-Impact Exercises to Move for Chronic Well-being.
