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How to take care of your spine/back


Not taking care of your spine can turn out to be a real pain in the back—literally. Back pain is a common complaint, but there are simple steps you can take to improve your spine health and lessen or eliminate pain. Read through the following tips and think about how you typically move as you go through daily activities. Could you make some of these simple changes?

Healthy sleeping habits benefit your overall health, and the way you sleep impacts the health of your spine specifically. Avoid sleeping on your stomach as it puts unnecessary pressure on your spine and neck. If you sleep on your back, you can better maintain the healthy neutral curvature of your spine and avoid painful compression of its joints, nerves and muscles. If you sleep on your side, make sure your pillow is thicker to keep your neck and back straight. It can also be helpful to place a pillow between your knees keep your hips, pelvis and spine aligned.

Another way to lessen spine pain is to make stretching a routine part of your day. Prep for good posture by stretching out your hamstrings (the muscles in the backs of your legs) every morning. Tight hamstrings pull on the bottom of your pelvic muscles and in turn cause lower back pain. Stretching breaks throughout the day are also a good way to get your blood flowing if you’re sitting or performing repetitive actions for a long period of time. Continue Reading »

Can I sleep on my back during pregnancy?

shutterstock_92709292During pregnancy you might find yourself tossing back and forth at night to find a comfortable spot. You may have to change your usual sleeping positions for your second and third trimester. Sleeping directly on your back after 20 weeks should be avoided. This is because a large vein, called the vena cava, delivers blood from your lower back to your heart. If you lie flat on your back and the baby is on the right side, it could compress the vein and could block delivery of blood back to your heart. Continue Reading »

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