Top 10 Tips to Protect Your Spinal Health in Summer

Summer is here, and it’s time for outdoor activities like gardening, sports, boating, and biking. However, these activities can be hard on your spine, leading to back pain and poor posture. Your spine is the foundation of your body, and taking care of it is essential to your overall health and wellbeing. Listed below are Spokane, WA leading expert chiropractor Dr. Cameron Weishaar’s top 10 tips to protect your spinal health this summer.

10 Tip to Protect Your Spinal Health This Summer

#1. Stay hydrated:

Drinking plenty of water is essential to keep your spinal discs hydrated and plump. Dehydration can cause your discs to shrink, leading to compression on your nerves and pain in your back.

Drinking adequate water is crucial for maintaining spinal health, as it directly contributes to the well-being of the intervertebral discs, which consist largely of water. These discs function as shock absorbers, cushioning the vertebrae during daily activities and preventing damage. When the body is dehydrated, these discs can shrink, reducing their ability to absorb shock efficiently and potentially leading to discomfort or pain. Moreover, dehydration can lead to a decrease in overall flexibility, increasing the risk of injuries. By staying properly hydrated, you’re not only promoting the health of your spinal discs, but also ensuring optimal performance and protection for your entire spine.

#2. Wear proper footwear:

Wearing the right shoes for your activity can reduce the impact on your spine and help prevent injuries. For example, wearing proper athletic shoes for sports or comfortable shoes for walking can reduce the risk of back pain or ankle sprains.

Proper footwear plays a pivotal role in spinal health as it directly affects the alignment and balance of the entire body. Shoes with good support help maintain the body’s center of gravity, minimizing the strain on the spine. When our footwear lacks sufficient support, we tend to compensate by adjusting our gait or posture, which can put undue stress on the back and spine. Over time, this can lead to back pain and other spinal issues. Specifically, athletic shoes or shoes designed for walking offer the necessary cushioning and arch support to absorb shock, reducing the impact on the spine during physical activities. Therefore, making wise footwear choices can substantially contribute to safeguarding your spinal health.

#3. Warm-up before exercising:

Warming up before any physical activity can help prevent injuries and reduce muscle tension. Dr. Weishaar advises that you warm-up before any exercise or activity, such as stretching, yoga, or light cardio.

Warming up before exercising is a crucial step in preparing the body — and particularly the spine — for physical activity. This process gradually raises the body’s temperature, increasing blood flow to the muscles, and enhancing flexibility and range of motion. A good warm-up also loosens up the joints, which includes the vertebrae in the spine, making them less prone to injury during exercise. By incorporating simple activities like stretching, yoga, or light cardio into your warm-up routine, you can effectively reduce muscle tension, optimize your posture, and minimize the risk of strains or sprains that could harm your spinal health. It’s a simple yet highly beneficial practice to uphold the integrity of your spine and promote overall body wellness.

#4. Use proper lifting techniques:

Lifting heavy objects incorrectly can lead to significant injuries to your back. It is essential to learn the proper techniques for lifting and carrying objects without straining your back. Dr. Weishaar suggests that you lift with your legs and use your core muscles to support your spine.

#5. Take frequent breaks:

Prolonged sitting or standing can cause muscle fatigue and strain on your back. Taking frequent breaks to stretch, walk, or change positions can help reduce the strain on your spine.

Regularly taking breaks from prolonged periods of sitting or standing can have numerous benefits for your spinal health. Extended sedentary or static behavior can lead to muscle fatigue and put excessive strain on your back, which can result in discomfort or pain over time. By taking frequent breaks, you afford your body the opportunity to move, stretch, and change positions. This not only alleviates the stress placed on your spine, but also promotes greater blood flow, which nourishes your back muscles and intervertebral discs. Additionally, changing positions and moving around can improve your posture, further reducing the risk of back pain and other spinal issues. Thus, incorporating regular breaks into your daily routine can greatly contribute to maintaining a healthy, well-functioning spine.

#6. Spend time in nature:

Spending time walking, hiking, or exercising outdoors (including sitting and relaxing) is a wonderful way to integrate your body systems, including your musculoskeletal system, with the rhythms of the elements. This can improve your sleep and immunity, decreasing stress and increasing resilience.

#7. Stay active:

Staying active and engaging in physical activities can help maintain your spinal health. Engaging in activities like swimming, hiking, or cycling can help keep your spine flexible and strengthen your core muscles.

#8. Avoid smartphone overuse:

Overuse of the smartphone can lead to poor posture, muscle strain, and neck pain. Dr. Weishaar advises that you take frequent breaks and hold your smartphone at eye level to reduce the strain on your neck and spine.

#9. Get enough rest:

Getting sufficient rest is essential to your overall health and spinal health. Sleeping on a good quality mattress and pillow can help keep your spine aligned during sleep and reduce the risk of spinal injuries.

#10. See a chiropractor:

Regular chiropractic care can help maintain your spinal health and reduce the risk of injuries and pain. Dr. Weishaar uses Chiropractic BioPhysics® to treat back pain, car accident injuries, and poor posture.

Chiropractic BioPhysics® at Back In Motion Chiropractic offers a systematic, scientifically-based approach to correcting spinal misalignments. This method combines biology, physics, geometry, and anatomy to identify the root causes of various ailments. Through advanced techniques, patients enjoy improved posture, alleviation of pain and discomfort, increased flexibility, and overall wellness. The precise and customized care plans aim to restore the natural curvature of the spine, enabling the nervous system to function optimally. Therefore, patients can experience a tangible enhancement in their quality of life.

Back Pain and Back Injury Treatment in Spokane, WA

Taking care of your spinal health this summer can help prevent pain and injuries and improve your overall health and wellbeing. The above tips can help keep your spine in good shape, reduce the risk of injuries, and improve your quality of life. If you are experiencing back pain or poor posture, contact Dr. Weishaar at Back in Motion P.S. Chiropractic in Spokane, WA, to schedule your chiropractic treatment today.

BACK IN MOTION PS CHIROPRACTIC
Add: 1717 W Francis Ave #202 Spokane, WA 99205, United States
Phone: 509-443-3535
Mail: [email protected]