The spine is made up of a column that runs down the middle of it's back.The health of your spine is of paramount importance.The spine has three main curves, which are needed for flexibility and stability.Your spine should be straight and not deviate from side-to-side very much when viewing it from the back.Poor health, poor posture and inadequate nutrition are some of the reasons why some people are born with curved spine.
Step 1: Good posture is maintained.
Maintaining good posture while you sit, walk and sleep is probably the most important thing you can do for the health of your spine.Many people have sedentary jobs where they sit for most of the day, so the height, comfort and support of chairs are crucial.If you want to get a chair with support for your low back, make sure your office chair is adjusted.If you're watching tv at home, prop your legs up and use cushions to support your back.You don't want to hold the same position all the time, so try to change up your position throughout the day.You could shift from one side to the other every 30 minutes.Shrug your shoulders, then turn your palms forward, instead of trying to hold perfect posture all day long.Drop your shoulders when you reach for the ground.It is a good position for your head, neck, and shoulders.If your computer screen is in front of your chair, you'll strain your neck and possibly develop an abnormal curve.
Step 2: Wear shoes that are high quality.
The foundation of your body is your feet.Sturdy shoes with good arch support, a slightly raised heel, and plenty of room for your toes are what you should wear.High-heeled shoes affect the body's center of gravity and can cause too much extension in the back, so don't wear them frequently.If you have flat feet or a short leg, then you may want to consider getting custom-made shoe inserts.The arches of the spine are supported by orthotics.Some orthotics are made by doctors.
Step 3: It's best to sleep on a firm mattress.
You probably spend 1/3 of your life in your bed, so pay attention to the quality of the mattress and how you sleep on it.Firm mattresses are the best option for most people.The memory foam top covers may be helpful.It's a good idea to change mattresses every eight to 10 years.It's a good rule of thumb to keep your neck aligned while sleeping if your pillow thickness matches the distance from the side of your head to the tip of the shoulder.Lying on your side, with your hips and knees bent, and with a small pillow wedged between your thighs, is the best sleeping position for your spine.If you want to reverse your lordosis, try not to prop your head up with too many pillows while in bed reading.
Step 4: Do not carry a heavy backpack or messenger bag.
Even if you only carry the weight from class to class or from home, a heavy backpack can cause serious damage to your spine.It may prevent you from reaching your full height.If you wear a bag that puts all the weight on one shoulder, it can cause your spine to curve.Make sure the weight is distributed evenly between your shoulders when carrying a bag or backpack.If you carry a heavy suitcase or briefcase, make sure you don't carry it on the same side.A rolling backpack or briefcase is a good idea.Try to make more trips to your locker throughout the day so that you don't have to carry textbooks with you.If your locker is far away and the passing periods are short, you may be able to get a note from your doctor that will allow you to go to the locker between classes.
Step 5: Be more active.
Increased muscle strength and weight loss are positive effects of moderate exercise on the spine.Carrying too much weight puts excessive pressure on the joints.The bones and joints are kept within their normal positions by stronger muscles.Work your shoulders, upper back, trunk, and abdomen with exercises.It will help strengthen your posture.If you don't know how to train properly, get in touch with a personal trainer.When you wake up, slowly do "snow angels" with your arms and legs, for three to five minutes.Warming up with the motions is important for keeping your spine aligned.You can strengthen your back and shoulders with rowing exercises.Resistance bands can be used if you can't use the rowing machine at the gym.The core muscles (abdomen, pelvis, low back), which form the foundation of good posture, are strengthened by yoga and Pilates.
Step 6: Take the necessary vitamins.
Maintaining strong, straight and healthy bones requires certain vitamins and minerals.Minerals such as calcium, magnesium and boron form the mineral matrix of bone and a deficiency of these can lead to bones that are brittle and susceptible to osteoporosis.Children and adults who don't get enough of the sun's rays are at risk of having bones that are too soft and easily damaged.When your skin is exposed to the sun, it makes you rich in vitamins D and E.Depending on your age, the recommended daily intake of calcium is 1,000 to 1,200.The best sources of calcium are greens, tofu, almonds, and sesame seeds.
Step 7: There is a screen.
Scoliosis is an abnormal curve in the spine that can cause back pain and restricted movement.Scoliosis can be caused by unknown reasons, and some people are born with it.Screenings are usually done in middle school by nurses, but most health professionals are qualified to examine you for scoliosis.If one shoulder blade sticks up more than the other, it's time for screening.Screening for Scoliosis is more important for kids than adults because some treatments can slow down or stop the progression of the condition while the spine is still developing.Girls have a higher risk of developing Scoliosis and are more likely to need treatment.
Step 8: You can see a doctor.
If you have reason to believe that your spine is abnormal, you should see a medical specialist.An orthodontist will look at your spine and take X-rays to better understand your problem.Osteoarthritis, osteoporosis, and herniated discs are just a few of the common spine disorders that the specialist will look for.It is possible for specialists to use more sophisticated X-rays to further diagnose your spine condition.Surgery is not often used to cure or treat diseases of the spine.
Step 9: You can see a Chiropractor.
Chiropractor and osteopaths use natural methods to treat the spine and other parts of the body and don't use drugs or surgery.Unusual curves, restricted motion or tight muscles can be evaluated by them.A hunchback is caused by too much forward curvature in the thoracic spine.Osteoporosis, arthritis, tumors and bad posture are some of the most common causes of a hyper-kyphosis.The thoracic spine can be straight, which is considered abnormal and sometimes referred to as a military spine.
Step 10: You should be aware of a small hemipelvis.
Your pelvis is made up of two bones.If one of the bones is smaller than the other, it can cause you to sit or stand.A curved spine is one of the health and posture problems that can be caused by this.Ask your doctor about small hemipelvis if you find that you sit with your body tilted toward one side.To correct small hemipelvis, you can get inserts for your shoes and carry around a book or magazine to sit on.
Step 11: Get a doctor to adjust your body.
It is possible to keep you better aligned with regular treatments from a Chiropractor.Chiropractor use a type of physical manipulation called spinal adjustments, which attempts to realign or unjam the small facet joints of the spine.It's not possible to reverse a scoliosis, but it is important to maintain normal spine curves after a car accident.A popping sound may be caused by the adjustment of a spine joint.Gas bubbles are released when the pressure within the joint changes.There isn't much to be afraid of when it comes to spinal adjustments.
Step 12: You can see a massage therapist.
You can get a back, shoulder, and/or neck massage.If you have tight muscles surrounding or attached to your spine, massage may be helpful.Poor posture is often caused by stress and massage is an effective way to reduce stress.It's a good idea to drink lots of water in order to flush the toxins out of your body because massage can cause inflammation in muscles and other soft tissues.The stimulation of parts of the foot can be used to improve health.The points that are related to spine health should be stimulated by your therapist.
Step 13: Seek out physical therapy.
To keep your spine from deviating from being straight, a physical therapist can show you tailored stretches and exercises to strengthen it, and if necessary, treat it with therapeutic treatments such as therapeutic ultrasound or electronic muscle stimulation.Good posture can be aided by exercises targeting the back extensors.Some cases of bone loss can be halted or reversed by progressive resistance training with weights.If your muscles are sore after a massage, you can take an Epsom salt bath.The magnesium within the salt is great for relaxing tense muscles.
Step 14: Get a prescription.
If you have osteoporosis or low bone density within your spine, it's a good idea to ask your doctor about the many osteoporosis drugs on the market, such as Boniva, Reclast, Fosamax.There are hormones that can help build bone density.The risk of bone, joint or muscle pain can be increased by the use of bromides.The first FDA approved drug for the treatment of osteoporosis and new bone formation is teriparatide, a form of parathyroid hormone.
Step 15: Consider having surgery.
Sometimes surgery of the spine is the only option for a child with a rapidly changing spine.Scoliosis can be treated with a spine fusion.The idea is for the curved vertebrae to be fused together so that they heal into a single bone.A bone graft is small pieces of bone that are placed into the spaces between the vertebrae to be fused.When a broken bone heals, the bones grow together.The spine is usually held in place with metal rods.The rods are attached to the spine with screws, hooks, and wires.Infections, allergic reaction to anesthesia, nerve damage, and chronic swelling are possibilities from surgery.