Commonly, human beings are not aware of the matter but it is true that the vertebral column starts to age in the third decade of life and this process continues for the rest of life. All of us suffer from degenerative changes but the good thing is that these degenerative changes do not always result in serious disorders. The percentage of patients suffering from arthritis and other degenerative disease enhances ageing.
Signs of Larger Problems of Spinal Column With Ageing
There are many red flags which indicate that you must consult with your doctor. Some of the important ones are discussed below.
- Poor balance
- Progressive weakness
- Pain that continues or aggravates beyond two months.
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Tips to Maintain the Health of Spinal Column
Here we’ll describe some suggestions for the maintenance of good health of your spine with ageing.
Smoking has several negative effects on the health of your vertebral column. According to studies, the effects of medications, surgeries and any other therapy used for the back, is affected by smoking. This is so because nicotine reduces the blood supply towards intervertebral discs and musculature of the back. Compromised blood supply causes the inflammation of soft tissues and disc resulting in poor health of spinal column.
You must strengthen your core muscles through the properly targeted workout which include flexion and extension stretches, walking, swimming, and other aerobic exercises. Exercises tend to enhance blood supply to your vertebral column and strengthen your musculature which is good for the health of your back.
Do not Over-stress your Back
Do not put extra stress on your back because it may cause tearing of the disc. Do not lift the objects that are heavier than 25% of your own weight.
Practice Proper Posture
Always take care of your posture because poor posture is bad for the health of your spinal column. Arrange proper ergonomics so that you do not have to lean forward while working.
Buy a Supportive Mattress
You must purchase a supportive mattress for sleeping which is neither too hard nor too soft. Also, you must sleep in a good posture. Avoid sleeping on your stomach. Always sleep on your side keeping a pillow between both of the legs.
Practice Relaxation Techniques
If you have to spend a stressful day, practice relaxation techniques at the end of the day. If you remain relaxed, it leaves a healthy effect on your spine.
Stay Away from Depression
Depression is worst for your overall health including your spinal column health. If you want to keep your vertebral column healthy with the advancing age, avoid depression and stay happy.
Treat Strains and Sprains
If you suffer from any stress or strain, treat it properly with rest, hot and cold fomentation, over the counter painkillers and other home remedies. Consult the doctor if needed.
Wear Comfortable Shoes
When you are walking, doing exercise or doing other routine work, wear comfortable and supporting shoes because your shoes play a significant role in supporting your vertebral column. Proper and comfortable shoes give a supportive base that helps the vertebral column and torso remain in the alignment. Be sure that the part of the shoe that touches the back of your heel is neither too loose nor too tight. It prevents too much rolling of the foot to outside or inside. You may also use shoe orthotics or inserts if you want further support or balance.
Take Benefits Of Massage
Massage not only provides many therapeutic benefits but also makes you stress relieved. If a good body massage is taken, it causes the release of endorphins which are natural painkillers present in our bloodstream. Massage therapy also causes an increase in your blood flow which also gives the benefit of bringing healing nutrients to the affected region. Thus the healing process is increased. If you undergo massage therapy regularly, it slows down the wear and tears changes of your spine which is common with aging. If it is not possible for you to go to a massage therapist regularly, you can have a massage chair in your home. It will be an easy and practical way to get the benefits of massage.
Take Enough Calcium
Calcium is mandatory for keeping your joints and bone strong. After the age of 30, degenerative changes in the bones commence so you need to take an adequate amount of calcium. Males should take 1000 mg calcium per day and females require 1200 mg calcium per day. Better to get this amount by diet and not by supplements. You can take calcium by eating dairy products, nuts, vegetables, and fish.
You must make sure that you are taking enough rest and adequate peaceful sleep to allow regeneration process in your vertebral column and intervertebral discs. Good and adequate sleep also contribute to your mental health which in turn leaves a healthy effect on your health including the health of spinal column.
See your Chiropractor
See your chiropractor regularly for adjustments to keep your vertebral column healthy and well-functioning.
As we get older, it is frequent to suffer from increased aches, spasm and joint stiffness in the back. Sometimes the back pain is misinterpreted as muscle pain while in reality it happens due to any disorder of vertebral column. But there are many things you can do to maintain the flexibility of your vertebral column which is mentioned above and thus, can enjoy the golden years of your life without any discomfort.
Author: Spinal Backrack