When it comes to a super healthy spine, we’d like to make it easy for you—as easy as 1-2-3. There really are some easy, pleasant things you can do to keep your spine super healthy.
King Chiropractic wants to offer you the tools you need to maintain the best of health. As they say, an ounce of prevention is worth a pound of cure.
Follow these four prevention methods for a super healthy spine:
1. Exercise to Build Strength and Prevent Injury
Low-impact exercise benefits your body in many ways and it helps keep your spine limber and strong. And it comes with its own reward: endorphins kick in during exercise that make you feel really good.
Every step you take is a benefit for your overall health. It’s true that active athletes who run or swim for hours a week are getting great workouts and health benefits. But a simple walk helps, too. If you’ve been lax about getting exercise, start small with a short hike in a local park, a couple of laps around the block after dinner, or a bit of dancing. If you already do the basics, step it up a notch, adding in a new exercise (swimming or cycling, for instance) or taking a class to add some extra minutes to your workout. Your spine will thank you.
2. Strength Training
Strength training is a great way to improve spine strength, endurance, and muscle tone. Beginners should consult with an expert – a trainer or their chiropractor before they begin any program. It’s important to start slow, use proper form, and increase workouts gradually. Just a few short sessions a week will really pay off — besides better muscle tone and definition, you may find that you have more energy and focus in your personal and work life.
By incorporating compound exercises (movements that require the most major muscle groups working together at once) into your strength training vs isolation exercises (machines that only work specific muscles) you will receive greater health benefits.
|Exercise Name||Major Muscle Groups||Minor Muscle Groups|
|Squats||Quads, hamstrings, glutes, lower back||Lower legs, upper back, core stabilizing muscles, hip complex|
|Deadlifts||Grip, lower back, hamstrings, traps, back of shoulders||Lower legs, core, upper legs, isometric work for biceps, and virtually everything else|
|Bench press||Pecs, triceps, front of the shoulders||Serratus muscles at side of ribs, side of shouders, neck|
|Pullups (or rows)||Lats and upper back, biceps, grip||Core, neck|
|Overhead pressing||Shoulders, triceps||Core stabilizing muscles, neck|
3. Eat Right for a Super Healthy Spine
Throw out the fad diets and get with the program: More protein, fruits and veggies, less fat, sugar, and salt. Here too, it isn’t required that you begin with a vegan diet and never let a cookie pass your lips again. But add vegetables to every meal—and snack!—and pretty soon you won’t be as hungry for the junk out there and your body will crave better options.
A balanced diet of fruit, vegetables, and lean protein means you’ll be getting the proper nutrients to maintain your body tissues and bones. And as an added bonus for your back, these changes to your diet will help you maintain a healthy weight. (Bonus benefit: You’ll look better, too.)
4. Preventive Chiropractic Care Benefits Your Spine
Many people visit their chiropractor for pain relief, but chiropractic care can also have preventive benefits. When subluxations (misalignments) occur, your chiropractor can set you straight, easing pain, swelling, and tension. And that can prevent more serious spine problems from developing. Keeping your spine aligned is a great preventive measure to maintain a super healthy spine.
King Chiropractic wants to help you maintain a healthy body and spine, improve your physical performance, and help you recover more quickly from pain and injury. By aligning your spine, we can help keep you healthier and stronger. To find out more about chiropractic preventive care, call King Chiropractic today at (910) 777-7228. Remember, prevention can be the best medicine!