{"id":1387,"date":"2020-12-13T15:23:16","date_gmt":"2020-12-13T15:23:16","guid":{"rendered":"http:\/\/www.goodwillexchange.ae\/blog\/?p=1387"},"modified":"2020-12-13T15:23:19","modified_gmt":"2020-12-13T15:23:19","slug":"top-5-tips-to-maintain-a-healthy-spine","status":"publish","type":"post","link":"https:\/\/www.goodwillexchange.ae\/blog\/2020\/12\/top-5-tips-to-maintain-a-healthy-spine\/","title":{"rendered":"Top 5 Tips to Maintain a Healthy Spine"},"content":{"rendered":"\n<p><a href=\"https:\/\/www.goodwillexchange.ae\/blog\/category\/health\/\" data-type=\"URL\" data-id=\"https:\/\/www.goodwillexchange.ae\/blog\/category\/health\/\" target=\"_blank\" rel=\"noreferrer noopener\">Spinal Care:<\/a> Taking good care of your spine ensures that your body moves freely, and you lower your risk of developing chronic pain conditions. However, spinal care requires more than just visiting your chiropractor once a month. You\u2019ll want to consistently perform these five\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.elswickchiropractic.com\/\" target=\"_blank\">spinal care<\/a>\u00a0practices to ensure that your spine stays healthy throughout your life.<\/p>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\n<!-- Links Ads- Horizontal -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-0548205572604330\"\n     data-ad-slot=\"9920129301\"\n     data-ad-format=\"link\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\n<ins class=\"adsbygoogle\"\n     style=\"display:block; text-align:center;\"\n     data-ad-layout=\"in-article\"\n     data-ad-format=\"fluid\"\n     data-ad-client=\"ca-pub-0548205572604330\"\n     data-ad-slot=\"1456790708\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n\n<p><strong>Daily Stretching<\/strong><\/p>\n\n\n\n<p>Think about this. When people complain of lower back pain or neck pain, they usually refer to the pain as coming from tightness or stiffness. Your muscles stiffen as a natural response to being overloaded with stress. You can alleviate tight muscles by stretching them out on a regular basis.<\/p>\n\n\n\n<p>It\u2019s a good idea to devote a mere two minutes a day to stretch your back and your entire body. While stretching, you\u2019ll want to hold the stretch for about 10 seconds at a time for 3 repetitions. While there is an abundance of recommended stretches online for the spine, we\u2019re going to give you a few to start with. These include the toe touch, seated twist, and standing quad stretch.<\/p>\n\n\n\n<p><strong>Exercise Three Times A Week<\/strong><\/p>\n\n\n\n<p>Spending a good 20 minutes exercising at least three times per week can assist in maintaining<a href=\"https:\/\/tuckclinic.com\/blog\/2020\/02\/06\/5-habits-for-spinal-self-care\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a0good muscular strength<\/a>\u00a0in your back. You should focus on strengthening all of the muscles of your core as they secure your spine. This includes your back muscles, your abs, and your side muscles.<\/p>\n\n\n\n<p>When you strengthen your muscles, they are able to support your spine even better. And, they can protect your spine from unnecessary damage. Again, there is a plethora of information online about how to strengthen core muscles. Some commonly used exercises include squats, bridges, crunches, and many variations of the plank.<\/p>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\n<!-- Links Ads- Horizontal -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-0548205572604330\"\n     data-ad-slot=\"9920129301\"\n     data-ad-format=\"link\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\n<ins class=\"adsbygoogle\"\n     style=\"display:block; text-align:center;\"\n     data-ad-layout=\"in-article\"\n     data-ad-format=\"fluid\"\n     data-ad-client=\"ca-pub-0548205572604330\"\n     data-ad-slot=\"1456790708\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n\n<p><strong>Sleep Comfortably<\/strong><\/p>\n\n\n\n<p>If you wake up in the morning stiff as a board, then it\u2019s very likely that your<a href=\"https:\/\/www.spine-health.com\/blog\/five-ways-keep-your-spine-healthy-and-happy\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a0sleeping position<\/a>\u00a0could use some work. Unfortunately, many people just accept early morning stiffness and don\u2019t realize how imperative sleeping in the right position is until they experience it. The right position is going to vary depending on your sleeping preferences.<\/p>\n\n\n\n<p>It\u2019s best to train yourself to sleep on your back. Use a pillow underneath the back of your knees and consider using a couple pillows to position your upper body. Try to avoid sleeping on your stomach. If you sleep on your side, try sleeping with a pillow between your knees to provide much-needed support for your spine.<\/p>\n\n\n\n<p><strong>De-Stress<\/strong><\/p>\n\n\n\n<p>When our minds are stressed, it can greatly influence our bodies. For example, anxiety can cause you to tense up your shoulders and hold them in a high position. This can result in upper back pain that can lead to tension headaches. While you may try different solutions to treat your upper back pain and headaches, you need to fix the root cause.<\/p>\n\n\n\n<p>De-stressing can be done in a number of ways. Exercise is always a great way to let go of some extra tension. Try some deep breathing exercises to open up your airways. Take a walk or drive through the great outdoors. Try your hand at some soothing painting. Even give five minutes of meditation a day a shot. Whatever de-stressing activity that sounds interesting to you is worth a try to reduce your stress levels.<\/p>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\n<!-- Links Ads- Horizontal -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-0548205572604330\"\n     data-ad-slot=\"9920129301\"\n     data-ad-format=\"link\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\n<ins class=\"adsbygoogle\"\n     style=\"display:block; text-align:center;\"\n     data-ad-layout=\"in-article\"\n     data-ad-format=\"fluid\"\n     data-ad-client=\"ca-pub-0548205572604330\"\n     data-ad-slot=\"1456790708\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n\n<p><strong>Get Regular Manual Manipulation<\/strong><\/p>\n\n\n\n<p>When you go to the chiropractor, they perform manual manipulations to your spine. This allows the vertebrae of your spine to be repositioned into their natural state. The practice of manual manipulation will alleviate the pressure that is placed on the spinal discs due to an unnatural position. It\u2019s recommended to visit a chiropractor once per month.<\/p>\n\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\n<ins class=\"adsbygoogle\"\n     style=\"display:block; text-align:center;\"\n     data-ad-layout=\"in-article\"\n     data-ad-format=\"fluid\"\n     data-ad-client=\"ca-pub-0548205572604330\"\n     data-ad-slot=\"1456790708\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"><\/script>\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-format=\"autorelaxed\"\n     data-ad-client=\"ca-pub-0548205572604330\"\n     data-ad-slot=\"9687113448\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n","protected":false},"excerpt":{"rendered":"<p>Spinal Care: Taking good care of your spine ensures that your body moves freely, and you lower your risk of developing chronic pain conditions. However, spinal care requires more than just visiting your chiropractor once a month. You\u2019ll want to consistently perform these five\u00a0spinal care\u00a0practices to ensure that your spine stays healthy throughout your life. Daily Stretching Think about this. When people complain of lower back pain or neck pain, they usually refer to the pain as coming from tightness or stiffness. Your muscles stiffen as a natural response to being overloaded with stress. You can alleviate tight muscles by [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1389,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[306,16],"tags":[347,351,348,350,345,346,349],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 5 Tips to Maintain a Healthy Spine - Goodwill Exchange<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.goodwillexchange.ae\/blog\/2020\/12\/top-5-tips-to-maintain-a-healthy-spine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 5 Tips to Maintain a Healthy Spine - Goodwill Exchange\" \/>\n<meta property=\"og:description\" content=\"Spinal Care: Taking good care of your spine ensures that your body moves freely, and you lower your risk of developing chronic pain conditions. However, spinal care requires more than just visiting your chiropractor once a month. You\u2019ll want to consistently perform these five\u00a0spinal care\u00a0practices to ensure that your spine stays healthy throughout your life. Daily Stretching Think about this. When people complain of lower back pain or neck pain, they usually refer to the pain as coming from tightness or stiffness. Your muscles stiffen as a natural response to being overloaded with stress. 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