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Step by step tutorial for healthy spine within a year

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Tutorial for healthy spine

The human spine is a complex system that needs to be taken care of. However, we often ignore the importance of our spinal health and take it for granted. But, science has proven that spinal health is essential for living a healthy and happy life: not only does it affect our mobility and posture, but it also affects other organs and systems in the body as well.

Many people live with back problems due to their incorrect spine alignment, affecting the way they move, sit, stand, and even sleep. We are here to help you understand how your body works to take good care of it.

Guidelines to maintain your spine alignment

1. Stay away from bad posture

Bad posture is one of the most common reasons why people suffer from back pain. One should always pay attention to their posture when sitting or standing because even the most minor details could significantly impact our overall spinal health.

  • Remember always naturally to roll your shoulders back and elongate your neck. By doing so, you will avoid putting pressure on the nerve roots of the neck.
  • When sitting, you should also have a straight, upright spine without slouching. Slouching may lead to lower back pain because there is increased pressure on the discs of our spine.
  • To prevent bad posture, it is recommended that one often exercises by doing some light exercises, such as walking or jogging.
  • Exercising increases blood flow in the body and makes us feel more relaxed. Also, you should pay attention to your sleeping posture because it influences spine alignment as well.

2. Maintain your ideal weight for your height

  • Heavy people have a greater risk of getting back pain than those who are slim or regular size. That is because the weight puts pressure on the bones and discs, which could cause problems to the spinal health.
  • Moreover, being overweight also makes one feel tired all day long, leading to slumping or wrong sitting positions.
  • Another problem that can occur due to being overweight is increasing osteoarthritis in the joints, which often causes inflammation in the spine’s joints. Joint inflammation can worsen existing back pain.
  • If you are heavy, you should think about doing some exercises by following a healthier lifestyle. Otherwise, you should exercise more to burn extra calories.

3. Do not overwork yourself/exercise strenuously

  • Working in a job that requires a lot of movement can be very damaging for the spine because when we are in this position, we could be placing pressure on our discs or putting our weight on one area that is already degenerated. This could lead to severe joint pain in the future since it could cause severe bone damage in bones and connective tissue. It is also easy for us to become exhausted because when we walk, sit or lie down, it requires a lot of energy from all of our muscles and organs, which can make us feel tired afterward.
  • In addition, it may be better to avoid intense workouts because intense workouts could lead to muscle strain and even muscle tears. The muscles and tendons may need time to recover, which can take longer if we exercise strenuously and then overwork ourselves after that.
  • Therefore, we should not exercise too much or excessively because this can damage our body and cause severe injuries that can develop into serious diseases such as osteoporosis.

4. Do not sleep on your stomach as well as on your back

Sleep position is also significant for spine health and those who lack mobility because it can determine how we will suffer from muscular pain or joint pain later in our lives.

  • When we sleep on our stomachs, we pressure our joints, which can lead to severe issues such as lower back pain and osteoporosis.
  • Sleeping on our back also puts us at a greater risk of getting ribs that are broken or traumatized. Having this situation can cause spinal cord damage, one of the leading causes of paralysis in the USA.
  • In addition to putting pressure on your joints and bones, sleeping on your stomach and your back could also cause breathing problems because it might restrict your rib cage, leading to more complications such as sleep apnea and snoring.

5. Get some physical check-up

Getting a physical check-up at least once a year is recommended for those who suffer from joint or back pain. A physical examination consists of blood tests, X-rays, and magnetic resonance imaging (MRI). Doctors can see what might be causing your back pain and what they can do to help you get better.

Moreover, it is necessary to do physical examinations and learn about the importance of spinal health. If you feel discomfort in your body, do not ignore it because it could be a sign that something is going wrong in your spine alignment.

When do you need surgery?

When you are suffering from severe back pain or any persistent pain that worsens over time, it remains advised to see your doctor immediately. But, there are some cases where you might need to get surgery.

Fortunately, there are many modern and successful techniques and surgeries that can help you get rid of your pain and not interrupt your daily life. For example, TOPS lumbar motion device is an effective treatment for back pain. TOPS lumbar motion device helps people with severe lower back pain regain their mobility and feel better in their everyday lives. This system is beneficial because it is an alternative to fusion surgery.


It is essential to take care of your spinal health because it can affect everyday life. Even though having back pain might not be too serious, it can develop into a more complicated disease such as degenerative disc disease or osteoarthritis, leading to more severe issues in the future. If you have lower back pain, it is essential to know that you are not the only one suffering from this disease. So, it remains recommended to seek proper medical attention by seeing your GP and doing some physical examination.

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