As we get older, it is not uncommon to experience back and neck problems. These problems can be caused by a number of things, including poor posture, inadequate stretching, and incorrect lifting techniques.
From sitting at a desk all day to lugging around a heavy backpack, many of us put a lot of strain on our backs and neck without even realizing it. As a result, it’s not surprising that back and neck pain are two of the most common complaints we hear from people of all ages.
But there’s no need to suffer in silence. There are many things you can do to prevent and relieve back and neck pain. In this article, we will share with you some of the best tips and exercises for keeping your back and neck strong and healthy.
Exercise Daily
It is essential to keep your back and neck muscles strong and healthy keeping them in the right state of motion. In this context, exercising on a regular basis is strongly recommended. There are a variety of exercises that you can do to target these muscles, such as swimming, yoga, and Pilates.
Other high-intensity exercises that can be done at home or the gym include neck and shoulder stretches (gently), arching and rounding your back, and doing the superman pose. You can search online to find out how to do all of these exercises.
One thing you will have to keep in mind is that do every exercise under the supervision of a certified instructor. They will help you choose exercises that are best for your physical conditions and help you maintain the right posture during exercises.
Keep Your Back Straight
You can help keep your back and neck stronger by maintaining a good posture and keeping your back straight when sitting or working around. Good posture means that your spine is in alignment and that your head is balanced over your shoulders.
When you sit or stand, try to keep your shoulders back and down and your chin level. You may also want to prop yourself up with a pillow or cushioned chair to help support your back. It will protect you from developing severe back conditions like spinal arthritis (Spondylosis).
However, if you have unfortunately developed such a condition, it is advised to get it treated as soon as possible. Be sure to select a reputed institution or surgeon who is specialized in spine health. Virginia Spine Institute is one such spine health center that can provide you with specialist and qualified surgeons to treat your Spondylosis.
Warm Up Before You Exercise
Yes, exercising and working out are good, but it can actually harm you if you’re not doing it the right way. Rather most back and neck injuries occur when you are working out. The reason is that you don’t properly warm up before hitting the gym.
After sitting or working for all day, your back and neck muscles become stiff, and their range of motion decreases. When you start working out without warming those muscles up, you’re likely to get cramps and severe injuries in your neck and back muscles.
That’s why it’s advised to warm your body up before you start exercising. It will increase blood flow to your muscles, which in turn can prevent injuries. The best way to warm up is to stretch before workouts. Stretching increases flexibility and can help your muscles recover from exercise.
You can also do some light cardio, such as jogging or walking, to prepare your muscles for some hard work.
Avoid Smoking
You may be thinking of it as a bad joke, but that’s absolutely true. Studies have found that people who smoke are at high risk of developing spondylosis, a condition where the spinal cord discs start to wear and people experience muscle stiffness and severe pain in their neck and back.
Moreover, the nicotine in cigarettes can cause inflammation and damage to the spine, which can lead to pain and stiffness. Smoking cigarettes also constricts blood vessels and decreases blood flow to the spine, which can lead to spine degeneration and pain.
There are a number of resources available to help you quit, so there’s no excuse not to try. Kick the nicotine out of your life and improve your overall quality of life by strengthening your back.
Maintain a Healthy Weight
The BMI of your body and your overall body weight contributes a lot to your spine health. If you are overweight or obese, chances are that you will lose your spine structure, and it eventually starts to harm your neck muscles too.
This condition occurs when the extra weight of your body puts so much pressure on your spine that it can’t move freely. This limited range of motion leads to bad posture and increases health risks. On the other hand, when you lose some weight, you will ultimately notice that your posture is starting to get back to its original shape and the pressure on your spine is released.
The best way to maintain a healthy weight is to exercise daily and be mindful of your eating habits. If you have an eating order or are subjected to binge eating, chances are that your back will also get harmed and you will start to develop arthritis and other related conditions.
Include Healthy Foods in Your Daily Diet
Eating healthy is the most important thing to keep in mind when you are trying to get stronger neck and back muscles. There are foods that are good for spine health, and then there are some foods that actually harm your spine.
Foods like meat, fish, and legumes will strengthen your back, while rice and processed foods will actually harm your spine health. As a general rule of thumb, make sure to include calcium-rich foods in your diet. These include milk, yogurt, cereals, fresh fruit juices, and tofu.
Leafy green vegetables such as spinach, cabbage, and kale are also good sources of nutrients needed for good spine health.
