Noteworthy Tips for Maintaining a Healthy Spine

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When health and spine become a priority, it can reduce back pain and stiffness as well as increase mobility and quality of life – yet many remain unaware of how to strengthen spine or how simple practices they can implement each day to maintain good spine health and prevent future issues. Adopting and maintaining good posture whether sitting, standing, or lying down can significantly reduce stress on the supporting structures of the spine. Many individuals slouch when sitting in an office chair or sofa at home, causing this strain on the spine’s supporting structures to increase.

By using ergonomic furniture and equipment both at home and at the workplace, you can alleviate some of this tension by providing proper support to joints, muscles, and the spine itself. To learn more about how to take care of your back and what does a healthy back look like, contact our spine experts at Collegedale Physical Medicine Center now!

Below Discussed Are Some Noteworthy Tips for Maintaining A Healthy Spinal Cord:

Practice Good Posture

Standing or sitting up straight may sound like Victorian-era advice, but doing so is one of the best things you can do to maintain healthy spinal health over time. Adopting good posture and practicing spinal cord strengthening exercises regularly are crucial to avoiding back pain and other spinal conditions like osteoporosis that weaken bones in your spine and increase the risk of injury. Good posture involves achieving a balance of muscle flexibility and strength, normal joint motion in the spine and other areas, and proper postural alignment. It would help if you also strived to avoid excessively rounded or reclined postures.

The spine’s natural curves include an inward cervical and lumbar curve and a gentle convex thoracic curvature; these act like coil springs to absorb shock, maintain balance, and facilitate movement in the spine itself and throughout the rest of the body. To improve your posture, stand against a wall with your back against it, placing both hands behind your neck. Make sure the distance between the back and hand equals that of the thumb width; when lying down, try not to turn at the waist while repositioning yourself, as this could put extra strain on the lower spine and hips.

Stay Active

Like any muscle, the spine needs regular movement to remain healthy and strong. People who neglect spinal health risk developing back pain that hinders mobility and leads to decreased quality of life. Swimming, water aerobics, strolling, yoga, and Pilates are all excellent low-impact physical exercises for strengthening and toning the muscles surrounding the spine. If you are looking for therapies like spine chiropractic in Ooltewah, TN, visit Collegedale Physical Medicine today!
Other lifestyle habits that support a healthy spine include:
• Getting enough restful sleep, following a balanced diet, and managing stress effectively.
• Using an ergonomic office chair with lumbar support.
• Taking breaks every hour to stretch or move around as much as possible can also alleviate pressure on your spine by sitting for long periods.

Finally, while practicing spinal cord strengthening exercises is essential, staying hydrated throughout the day helps your spinal discs absorb nutrients more readily while decreasing frictional forces throughout your day.

Lift Properly

The key is to develop habits to keep health and spine in its utmost condition and prevent back pain. An effective posture while standing, sitting, and moving around can significantly lower the risk of spine injury. At the same time, it might sound like Victorian advice; keeping your back straight and avoiding slouching can dramatically impact how well your spine functions for life. Visit Collegedale Physical Medicine for expert advice on spine chiropractic in Ooltewah, TN.

To lift heavy objects safely, use your legs and hips to propel the object upward, initiating the lifting motion from your knees. Additionally, avoid twisting while lifting to prevent unnecessary stress on the shoulders and upper back muscles. Also, seek help from others when moving heavy objects or people when possible. Investing time learning proper lifting techniques will greatly lower the risk of spinal injury while helping ensure a long-term healthy spinal cord.

Get Enough Sleep

The spine protects and supports body weight and provides movement through twisting and bending motion. When properly maintained and cared for, it will provide mobility and comfort throughout life. Your spine consists of bones (vertebrae) connected by rubbery soft tissue disks called discs. These discs protect the vertebrae by cushioning their movement against each other. Gravity causes your spine to compress daily, leading its disks to lose fluid. Therefore, getting enough restful sleep each night is essential to having a healthy spinal cord.

Sleeping supine for optimal spine health is recommended to maintain the natural curves of your spine and evenly distribute weight distribution. For side sleepers, consider placing a pillow between your knees to alleviate lower back stress. However, avoid using pillows that elevate your head too much, as this could strain your neck muscles. Visit Collegedale Physical Medicine to learn more about strengthening the spine and what a healthy back looks like!

Seek Professional Help

Spinal health is essential to overall body wellness. If you are experiencing any spine-related symptoms, seeking chiropractic treatment and practicing simple habits that can reduce their severity while supporting healthy spine function will likely reduce symptoms and ensure you maintain a healthier spine! Sleep: Essential to Spine Health While we spend roughly eight hours asleep each night in bed, an inadequate or too-soft mattress could put extra strain on our spines for long periods if we fail to get sufficient restful sleep. Visit Collegedale Physical Medicine to get the best-suited treatment for spine chiropractic in Ooltewah, TN, and speak with our specialists about how to strengthen the spine and live a healthy lifestyle.

Misalignment of the spine can also harm other body parts, so it’s crucial to seek medical assistance as soon as you notice symptoms like back pain and tightness. Visit Collegedale Physical Medicine to learn more about spinal cords and how your health and spine are interrelated. To protect spine health, maintain good posture, keep active, quit smoking, and lift big objects using proper lifting techniques. Furthermore, make sure you get adequate sleep and eat a well-balanced meal.


A healthy spine is composed of strong vertebrae, flexible spinal ligaments, cushiony discs, and robust back muscles. Furthermore, it should feature normal weight distribution and movement range.
To keep all these elements functioning optimally for you and your spine health, the above discussion discusses a few simple tips to maintain a healthy spinal cord. To learn more, visit Collegdale Physical Medicine now!

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