Supporting Good Spinal Health at Home
During the last two years with lockdowns and restrictions many of us have been spending more time at home. It is important to implement good spinal habits into our daily lives, as we spend many hours looking down at devices. Here are some simple tips to support good spinal health at home and remain productive and healthy as possible.
GET UP AND MOVE
Your postural curves can deteriorate when you sit for long periods of time. It causes pressure in the spine and weakens the core stabilising muscles in your back. Get up and move every 30 minutes. Do some stretches, a few squats or star jumps. Be sure to take a break for five minutes every hour. When you get busy it’s easy to lose track of time, so set your alarm as a reminder to move! Regular breaks are both beneficial for mind and body. Walk 30 minutes a day to improve spinal health. It helps maintain muscle strength and contributes to a naturally upright posture. Encourage your family to get up and move too, especially if they have been stuck in front of Netflix or playing games for too long.
DON’T FORGET TO STRETCH, EXERCISE, AND MOVE MORE!
Daily stretching, exercise and general mobility helps to stabilise important core muscles and will improve positions. Speak to Aidan about some exercises or follow us on Instagram for stretches to do at home.
GET A GOOD NIGHT’S SLEEP
Sleeping is an essential part of life. It helps our bodies to repair and prepare for the busy day ahead. Some sleeping positions can be doing you more harm than good. Perhaps adjusting your sleep position may contribute to good posture and a good night’s sleep!
Stomach sleeping
This position is not recommended as it puts unnecessary pressure on your neck and affects your head alignment putting pressure on your lower back.
Side sleeping
This is a good sleeping position for a healthy spine. Try lying with your bottom leg straight and bend your upper leg. Place a pillow under knee if you need extra support. This will help maintain alignment of the spine and limits pressure on your back.
Back Sleeping
This position helps maintain a healthy spine. Use a pillow under your knees, if uncomfortable, to give extra support and reduce pressure on your back. Sleeping on your back helps maintain the natural curve of your spine.
A GOOD PILLOW IS ESSENTIAL
It is important that your pillow is the correct height, as this helps keep your neck in alignment while sleeping and reduces strain. Check out the pillows available at Yeronga Chiropractic. Have a chat to Aidan about our range. Your old mattress could also be contributing to your back pain. A good mattress is essential as it supports your spine, as your body moves through all stages of sleep. Check out The Australian Chiropractors” Association endorsed Sleepmaker chiropractic bedding collection. https://www.chiro.org.au/sleep-on-it/
Good spinal habits at home are an important part of our everyday life. So get moving, be more active and sleep better. Be kind to your spine, as it really does carry us through life!
If we can provide any assistance give us a call on 38921440. We are happy to help!
www.chiro.org.au/lockdown-good-spinal-health-habits-at-home/
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