5 Tips for a Healthy Spine

By David Benevento, DC, owner of Benevento Chiropractic in Folsom

There is an old saying, "If you wear your body out, where will you live?” The backbone of the human body is the spine. The spine is designed to allow movement to occur so the body can interact with your environment and at the same time, protect the nervous system that is housed within it. When the spine does not work properly, quality of life can be greatly deteriorated. Here are five tips for a healthy spine.

1. Prevent the hunchback spine. Posture moderates every physiological function from breathing to hormonal function. Being hunched over not only limits your head and shoulder mobility but can also decrease your life span. Try not to slouch when driving, sitting or when using a computer. Do not lean forward with rounded shoulders.

2. Avoid text neck. Looking down while reading or texting on your mobile device can create undue stress on your neck and upper back. For every inch of forward head posture, the weight of the head increases up to an additional 60 pounds or the weight of four bowling balls. Ideally the ears should directly line up over the mid-point of your shoulders. Periodically throughout the day, you should retract your head while keeping your teeth parallel to the ground. Hold 15 to 30 seconds. While reading or texting, material should be kept eye level.

3. Steer clear of prolonged sitting. Sitting is considered the new smoking. The discs (the sponge-like material between the vertebrae in the spine) are nourished by motion. Sitting puts more pressure on discs then standing or laying. Ideally you should try and stand for one minute every 20 minutes. If driving, try and stop and get out every hour if possible.

4. Get moving. Movement is the key to life and walking is one of the best all around exercises. When walking, don't slouch—exercising with poor posture results in creating worse posture and more dysfunctional movement patterns. Walk as briskly as you can and swing your arms much as possible to help strengthen the core muscles that protect the spine. 

5. Bypass insufficient sleep. Lack of restful sleep has been shown to contribute to chronic conditions such as diabetes, cardiovascular disease and depression, and impair your ability to work or drive safely. Most people require seven to eight hours of quality sleep on a supportive bed with a supportive pillow. Be cognizant of your posture while you sleep and try not to sleep on your stomach, which can cause distortions in your spine.