Our daily habits, movements and our dietary intake all impact the body on a daily basis. Most of us forget that daily activities impact our body and many of us have developed bad habits that affect the different parts of the body. The spine– or backbone – is instrumental to the strength, support, flexibility and range of movement our bodies possess. It’s a complicated structure, with many interconnected and interdependent components. The cervical spine is truly fascinating, but while its complexity interests us, it’s also one reason so many different spinal conditions exist. If you’re suffering from back pain beyond occasional stiffness and muscle stress, you must consult a spinal specialist to determine the problem. A few tips mentioned below will help you understand how to maintain your healthy spine, to improve your neck and back, and to reduce these habits that impact your body.

Take up a daily exercise routine and stick to it

Certain exercises will not only keep the spine flexible and supple, but also prevent it from getting damage as the body ages. Certain specific exercises like walking, swimming, aerobics and even working out at the gym will provide long term benefits for the good health of the spine. Avoid habits like crossing your legs while at your desk, bending your head down while at the computer, and avoid holding the desktop phone against your shoulder. The Cervical Spine is the main bone structure that supports the whole body; therefore it is essential that it is in the peak of health.

Certain movements must be restricted

Our spine undergoes immense stress on a daily basis. Whether it reaching for something on the ground or lifting something heavy, you back endures a lot of pressure. Each time we do any action involving out back, we risk the cervical spine to immense injuries. To prevent any chance of possible injury one must remember a few tips. If the object you are lifting is heavy, do not bend over it, rather bend your hips and knees and keep your back straight. Always lift smoothly and not with a jerk, and never twist your back.

Maintain a good posture

Good posture helps your spine. A poor posture can damage the spine and its muscles and ligaments. A curved stance places abnormal stress on muscles and ligaments, causes backache and fatigue, and can even cause the spine to become fixed in an abnormal position. Always stand straight and keep your shoulder blades pulled back and down, and your knees and back straight. Hold your head up straight, not tilting in any direction. As a general guideline, your earlobes should be above the middle of your shoulders. Especially when you are sitting at your work desk, you should sit comfortably with your spine erect and your neck in level with the screen in front of you.

Stay hydrated. Staying hydrated is important to maintaining soft tissue elasticity and fluidity in joints. Include a healthy lifestyle when it comes to food. Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, discs and other structures in the spine. Particular importance is given to calcium, which can be obtained through a variety of healthy food choices as well as nutritional supplements. Broccoli and spinach is a good source of calcium.

Author Bio:
Dr.Manisha Moorjani B.P.T has over 6 years experience in treating Back problems related to Musculoskeletal/Orthopedic conditions conservatively. From handling geriatrics to pediatrics, sports injuries to pain management she has covered the entire spectrum, with Exercise-Based Therapy and Rehabilitation, cervical spine issues being her major forte.