All organs in the body are perfectly arranged around the spine, so the spine is considered the “pillar” for the whole body. However, we sit and work with the wrong posture, wear high heels, and be sedentary, which will adversely affect the spine and health. Please refer to the secret of special care and protection for the spine from us  to live happier and healthier every day!

1. Choose the right mattress

Sleep every night is a time for the spine to rest after a long day of work. So you need to give yourself a comfortable, proper bed/mattress to avoid back pain or cause spinal injuries when lying down.

The most important thing when choosing a mattress is elasticity. A mattress that is too soft can easily cause the spine to bend, which in a long time will form spinal pain and osteoporosis in the elderly. On the contrary, the mattress is too hard, causing you back pain, tossing and turning and not sleeping well. The mattress has good elasticity that can change with each body movement, bringing comfort to the person lying down. In addition, the mattress should also be breathable to create a cool feeling when lying down and avoid skin diseases.

2. Do spine-specific exercises

Swimming is a very friendly sport for the spine. If you do not have the conditions or do not know how to swim, you can choose gym exercises,  yoga movements to help support the core muscles, lower back muscles and abdominal muscles – these muscles help to wrap and protect the spine more flexible. tough.

However, you need to pay attention to practice the right techniques and movements to bring the best results. If you are not confident about the movement or just practice it for the first time, you should have a PT guide to not accidentally harm the spine silently when practicing!

3. Choose the right shoes for everyday activities

A comfortable shoe, designed to support the foot plays a very important role in reducing pressure on your spine. The criteria for choosing a suitable pair of shoes are: shoes that fit the foot frame, are not too tight, the toes move freely, the foot does not move too much inside the shoe when exercising. High heels are beautiful, but they are the worst enemy of the spine, so unless you have to, you should limit wearing high heels.

4. Practice walking, standing, and sitting posture scientifically

When walking and standing, always keep your shoulders straight and your back straight so as not to form a hunchback or curvature of the spine. When sitting, should let your thighs touch the surface of the chair, correct the habit of sitting cross-legged – this sitting posture is beautiful and powerful, but in the long run it causes your spine to bend to one side. You should also limit sitting continuously for too long, about every hour, you should get up to stretch, walk to stretch.

5. Maintain ideal weight

The weight of the body exceeds the standard number compared to the height will cause pressure on the spine. Please study how to calculate  BMI and see if you are overweight, causing your spine to “carry” too much weight than allowed. If your BMI is too high, quickly make a plan to exercise , and set up a balanced diet menu not only to lose weight but also to take care of your “pillars”.

6. Strengthening nutrients for bones and joints

Include foods that are good for bones and joints in your daily diet, for example: bone broth, salmon, fresh milk and dairy products, green vegetables, fruits, avocados, bean type.

Besides, you can also use calcium and Omega-3 supplements to supplement joint cartilage and increase cartilage regeneration, especially for the elderly.

7. Go for a massage

Sometimes too much exercise, too much standing in the office, or too much walking during travel will cause the spine to be temporarily overloaded. At this time, the quick solution is to go for a massage to get massage, press acupressure, help relieve pressure, restore energy to the spine.

8. See a doctor as soon as you have symptoms of even minor back pain

Because of the importance of the spine to the body, if you have persistent back pain, even if it’s not too severe, it’s a good idea to see a specialist right away. With spine health, don’t subjectively cure the disease by buying medicine yourself, or asking Google to “check up”. Serious spinal diseases such as herniated discs, vertebral deviations are mostly caused by patients being subjective, just doing normal activities and ignoring, believing that the pain will go away on its own!