3 Daily Habits for Back Health

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Although chiropractic is considered complementary or alternative medicine, it has become increasingly accepted in the medical community as a safe and effective form of treatment. According to the American Chiropractic Association, decades of controlled and independent research studies have proven time and again that chiropractic care is a legitimate solution for pain and associated spinal issues.

Here are a few “back-healthy” habits to introduce to your daily routine:

Stretching to relieve back pain

Has your life become a pain in the back? These three stretches can help alleviate discomfort and can be done nearly anywhere, anytime.

  1. Lie on your back. Bring both knees up to your chest and flex your head forward to assume a curled-up position. You should feel a light stretch in your lower back. Hold for 10 seconds.
  2. Kneel on all fours. Slowly arch your back upward—like a cat—and feel the stretch in your lower back and between your shoulder blades. Return to neutral and repeat.
  3. Sit cross-legged. Twist to the right side, bringing your left hand to your right knee and your right arm behind you. You should feel a gentle stretch through your spine. Repeat on the left side.

Start eating anti-inflammatory snacks 

You don’t need to spend hundreds of dollars on the latest fad diet to get the benefits of healthy eating.  To find foods rich that combat inflammation, start in your refrigerator . . .

  1. Berries contain compounds that naturally fend off inflammation and cancer-causing cells that boost your immune system.  Blueberries, raspberries and strawberries are easily accessible, cheap and keep you hydrated.
  2. Tumeric has long been hailed as the key to fighting inflammation.  This earthy spice is a staple in middle eastern dishes, but doesn’t overwhelm your tastebuds.  Some people sprinkle on vegetables, while others choose to add to teas, smoothies and other hydrating drinks.
  3. Dark chocolate – unlike it’s processed cousins milk or white chocolate – contains antioxidants that help fight disease and reduce aging.  

Sensitive sleep routines

Our bodies crave restful sleep to properly function.  While getting a full eight hours of sleep may seem like the easiest, most natural form of recuperation, it can also lead to stiffness and pain.  Check your bedroom to create the perfect conditions for a restful night.

  1. Lay on your back on a firm mattress with proper support under your knees and neck to align your spine for sleep.
  2. A memory foam pillow with a slight curvature will cradle your head with the proper support.
  3. Heating pads can also help to loosen tight muscles that pinch nerves and joints that relieve pressure from the spine and hips.

Every person’s body is different, and some people may respond to manipulation better than others. To learn more about how this treatment may be able to help you, schedule an appointment with Dr. Fast today.