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7 Tips to protect your spine from Spondylosis

Spondylosis is a degenerative disorder of joints and discs of the spine. It is an age related disorder due to osteoarthritis or degenerative disc disorder. It disturbs the structural integrity of the spine.

Pain due to spinal disorders affect overall performance and working efficiency. Spondylosis is preventable with some lifestyle changes. Here are some tips that will help you to protect your spine from Spondylosis.

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  • Maintaining healthy body weight
  • The intervertebral discs and joints of spine cannot bear the excessive weight of the body and they undergo wear and tear. Weight should be according to your body mass index so that it could not put pressure on your spine.

    We rarely use our core muscles to perform daily activities. Core muscles of the abs and back should be strengthened to support your spine and carry the weight of the lower back. Visit today's best hospital in Gorakhpur.

  • Exercise regularly and stay active
  • Take time and exercise at least 30 minutes in a day. Vigorous exercises or gym training is not always required. Stretching exercises of neck and back will allow you a wide range of motion with ease and strengthen your muscles.

    Exercise provides strength to muscle, ligaments, and soft tissues. It promotes healing by reducing inflammation as well as distributing essential nutrients to spinal disc and soft tissues.

    If exercising is impossible then just brisk walking will also help to improve blood supply to your spine. Yoga is the traditional way which includes a lot of asanas to strengthen and provide flexibility to the spine.

  • Watch your posture
  • Working for longer hours in a sitting position creates pressure on the spine. Ergonomic furniture should be used in the office which adapts to the natural shape of the body and assures maximum comfort. Take a break after 30 minutes. Laptop or computer should be at eye level, while the working neck should not be twisted or flexed. Don't hold your thing between your shoulder and ear for a longer period of time. Neck and back stretching will help in keeping the spine flexible.

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  • Be careful while lifting heavy objects
  • Many women during household work, lean forward and lift heavy objects without proper posture as well as try to pull heavy objects from heights which in long run affect their spine. Learn the right technique of lifting objects that is bend your knees first and hold the weight close to your chest. Book your appointment in one of the top 5 hospitals in Gorakhpur.

  • Invest in a comfortable mattress
  • A medium-firm mattress could provide better support than a soft mattress. Lack of comfort could cause sagging of the spine. Spine should get maximum rest during lying down position. Keep your spine naturally aligned during sleep by achieving the right pillow position. Give preference to medium-soft or flat pillows under your head. Keeping the pillow below your knees will also help in maintaining the natural curve of the spine.

    Prefer sleeping on your back rather than on your stomach. Sleeping on the stomach will put a lot of pressure on the spine. While sleeping on either side put pillows between your legs to relieve pressure on your spine.

  • Comfortable sole
  • Wearing heels over a long period of time can cause spinal problems. Posture should be such that the ear, shoulder, hip and ankle come in a line. A comfortable shoe prevents supination and too much rolling outside and inside of the footwear. While walking, running or sports footwear should be comfortable to provide proper support to spine and lower back muscles.

  • Diet
  • Diet plays a vital role in keeping your spine healthy. Vegetables, fruits, legumes, and whole grains are natural sources of antioxidant and anti-inflammatory agents. Drink plenty of water to stay hydrated. Drinking water helps in keeping elasticity in soft tissues and avoids fluid loss in the disc.

    Calcium rich food helps in prevention of osteoarthritis and osteoporosis. Sunlight is a rich source of vitamin D3. But nowadays only diet and deficiency of sunlight will not meet required levels of vitamin D3. Hence, routine blood tests can assess vitamin D3 levels and if deficient doctors will prescribe you supplement. Generally, women have deficiency of vitamin D3 after menopause.

  • Quit smoking
  • According to studies chronic smokers are at higher risk of developing degenerative disorders. Smoking can cause thickening of blood vessels which leads to poor oxygenation to the body and muscles. It fastens the degenerative and vascular changes in disc and joints. Visit today's best hospital in Gorakhpur.

    Lifestyle choices can avoid spine disorders and spondylosis. Be aware about the symptoms like persistent pain in neck and back, numbness or tingling sensation in hand or legs. Consult your doctor at the right time.

    Book your appointment in Rachit Hospital today.

    Dr. Ravi Rai, best neurologist in Rachit hospital, Gorakhpur.

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