The spinal column lies down in the middle of your back and comprises the spinal cord. The spinal cord can be considered a superhighway of nerves that link the brain to every tissue in the body. Undoubtedly, the health of your spinal cord is of paramount significance. From the side or lateral view, your spine has three main curves required for flexibility and stability. However, looking at your spine from the backside, it should not deviate from side to side. A few people are born with abnormally curved spines, but poor posture, ill health, and improper nutrition are more responsible for causing spinal problems. In this situation, chiropractors need to align your spine.
If you are having extreme pain in your back or neck, you need to pay attention to aligning your spine. Practice some easy exercises and postures to align your spine naturally.
Keeping a good posture while sitting, sleeping, and walking is the most significant for your spinal health. Several people have sedentary jobs where they need to sit for most of the day. If you are one of them, it becomes more necessary to perform the required activities to align your spine in this scenario. The height, support, and comfort of chairs are significant factors. You need to ensure your office chair is adjustable so that you can customize it to your dimensions and attempt to get one with lumbar support for your lower back. You can use cushions to provide support to your back and prop your legs up while enjoying TV shows.
You possibly spend about 1/3 of your life in your bed. So, you need to pay a bit more attention to the nature and quality of your mattress and how you sleep on it for proper body alignment in bed. For most people, soft beds are not good; instead, they prefer firm mattresses that provide vital support to their spine. Also, you can choose memory foam top covers that may also be helpful. Try to change mattresses every eight to ten years. Remember that the thickness of your pillow should be according to the side of your head to the tip of your shoulder. It is a good thumb rule to keep your neck aligned while sleeping.
Moderate exercise is the answer to the question of how to align the spine. Moderate exercises can also be helpful in weight loss and good muscle strength. Strong muscles can positively impact the spine. If you are overweight, consider reducing it as carrying so much weight puts extreme pressure on your spinal joints, making them highly susceptible to wearing out and becoming misaligned. In particular, healthy and strong muscles keep joints and bones within their actual positions.
Practice exercises that can be beneficial for your shoulders, trunk, upper back, and belly. Also, consider exercises that will help support your ribcage and eventually help strengthen your posture. Consider consultation with a personal trainer if you're not sure of how to train correctly.
An unusual lateral curvature of the spine is known as Scoliosis. It is typically in the thoracic area (the region between your shoulder blades) and leads to back pain and limited movement. For uncertain reasons, a few people have had Scoliosis since birth, while others develop it in the adolescent stage. Nurses generally perform screenings in middle school. Scoliosis screening includes bending forward at the hips and watching if one shoulder blade sticks up more than another.
Chiropractors are spinal specialists who believe in more natural processes to cure the damaged spine and other body parts. They will help you provide posture alignment therapy. Chiropractors don’t rely on pharmaceuticals or utilize invasive methods such as surgery. They can analyze your spinal bones for abnormalities like limited motion, abnormal curves, or tight muscles.
Almost everyone knows that the correct sleeping posture is essential. The ligaments and muscles of your back relax and heal themselves when you sleep. To keep your back safe from extreme pain, you need to maintain good posture while sleeping.
Here we have mentioned some tips to help you maintain good posture while sleeping:
Scientific research says a good mattress provides you with proper and comfortable sleep. You need to find out which mattress is best for maintaining a healthy back or for back pain. The mattress that's right for you allows you to wake up feeling relaxed and free of pain or soreness. Unless you have a situation that may need a specific kind of mattress, you should pick a mattress that is comfortable and helps to support the normal curves of your spine.
In case you sleep with a partner, ensure you have sufficient space to move into a comfortable sleeping position. As per the National Sleep Foundation, people need to replace their mattresses every 6 to 8 years. In particular, if you have a back-related issue, you should ask your physical therapist or healthcare provider to recommend what kind of mattress would be best for you.
People need to keep their ears, shoulders, and hips in the same direction:
If you think that pillows are only for your head and neck, then you are wrong here. Based on your sleeping posture, extra or supporting cushions can help keep your spine in an aligned position. The pillow you are using for your head should be comfortable and support the curve of your neck. In comparison, the exceptionally high pillow can keep your neck in a posture that causes muscle strain on your neck, back, and shoulders. You should pick a pillow to keep your neck in the proper position and align with the chest and lower back. Choose an adjustable pillow that allows you to sleep in various positions. Consider replacing your cushions every year or couple of years.
You should also ask your doctor how to align your spine at home. If you are practicing all of these things and still feeling intense pain in your back and neck, you need to better consult with a chiropractor. Dr. Shaub, affiliated with Realign Spine, can help you get rid of the chronic pain in your neck and back. He is a certified chiropractor and specialist in DOT Physicals and Cox process for Disc Herniation Treatment.