Khaberni - The spine plays an essential role in supporting and protecting the body, granting us the ability to move and bend, and it protects the spinal cord that transmits neural signals between the brain and other body organs. However, incorrect daily habits such as sitting for long periods or lifting weights improperly can lead to chronic pain in the back and neck.
Aerobic exercises.. the secret to spinal flexibility
Doctors emphasize that regular aerobic exercise not only benefits the heart and lungs, but also strengthens the muscles supporting the neck and back. They point out that many individuals suffering from spinal pain focus on stretching or weightlifting, ignoring the importance of aerobic exercises in maintaining muscle flexibility and spinal support.
Standing and sitting in the correct posture
Experts warn about the impact of incorrect postures on back health and emphasize the need to pull the shoulders back and raise the head to a neutral position several times a day to strengthen muscle memory. It is also advisable to raise the computer or phone screen to eye level or use an adjustable desk to avoid bending the neck for long periods.
Best sleeping positions
Sleeping on your back or side is most suitable for maintaining the natural curves of the spine. On the other hand, sleeping on the stomach can lead to neck twist and muscle strain, causing stiffness and pain in the morning. For people who suffer from sleep apnea, it is advisable to sleep on the side using a mouth guard or a CPAP device to improve breathing.
Choosing the right pillow and mattress
Doctors recommend using a medium-firm mattress and a pillow that maintains a natural neck alignment. For the back: a pillow of 3 to 5 inches height, and for sleeping on the side: a slightly higher pillow of 4 to 6 inches to support the shoulders and neck, with the option of placing a small pillow between the legs to relieve pressure on the vertebrae. It is advised to change the mattress every 7 to 10 years to avoid sagging and loss of support.
Doctors also warn against sleeping on inclined sofas or chairs, as they put the spine in a wrong angle that can lead to joint twist and muscle spasm.
If you wake up with neck or back pain, it is advisable to take a warm bath, massage the area, or use ice packs and pain-relief ointments. If the pain continues, it is imperative to consult a spine specialist to evaluate the condition and provide a suitable treatment plan, according to New York Post.
