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Healthy Habits for Spine Health

Everyday Habits to Prevent Back Injury and Pain

Each morning, we have a routine. It might include starting off with a hot shower or firing up the coffee maker. Our routines continue throughout the day: we take the same route to work, lunch at noon, favorite TV program at 9:00, and then off to bed. Yet have you considered incorporating some new activities into your daily routine to help prevent back pain? Here are some quick and easy ways to help prevent pain and injury.

  1. Wear your seatbelt 

If you are in an accident, even a minor accident, seatbelts and airbags can protect your spine from injury or damage. Wearing a seatbelt lowers your risk of injury by 50% in a crash. It is the law anyhow! 

  1. Strengthen those bones

Calcium can help strengthen your bones and vitamin D helps your body absorb calcium more effectively. Increasing your calcium and vitamin D intake can help prevent osteoporosis, a condition where the bones become thin and weak over time. Try to incorporate more vitamin D and calcium-rich foods, such as milk, yogurt, eggs, almonds, leafy greens, or supplements, into your daily diet. 

  1. Give your back a break when you sleep

Sleeping with pillows under your knees helps relieve some of the pressure on your back. Training yourself to sleep on your side or stomach can also ease the pressure on your back. 

  1.  Improve your posture

Check your posture every so often. If you find yourself slouching, straighten up to a more upright position. Good posture helps keep your spine healthy while bad posture puts unnecessary strain and stress on your neck and back. 

  1. Move that body!

At work or social gatherings, make sure you are not sedentary in one position for too long. Sitting or standing in the same place can put pressure on your spine. Furthermore, incorporating a workout routine of exercise and stretching can improve your back and spine health immensely.

  1. Bring your phone or book to eye level

Oftentimes, we find ourselves looking down or hunched over reading a book or scrolling through your phone. Holding your device up at eye level will elevate pain in your back caused by craning your neck over your book or phone.

These activities are simple and quick, yet effective to prevent back injury and improve the health of your spine. Any pain or injury can keep you away from your normal day, so do your best to avoid them! If you have questions on these or other great ways good habits to work into your day, please feel free to contact us.

Nebraska Spine Hospital

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