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530 Willow Rd Unit 12, Guelph ON

(519) 341-5161


18 Hope Street West, Tavistock, ON N0B 2R0



530 Willow Rd Unit 12, Guelph ON

(519) 341-5161


18 Hope Street West, Tavistock, ON N0B 2R0


Every day, millions of people suffer from back or neck pain. In Canada alone, 4 out of 5 adults would have experienced back pain at least once in their lives. And it’s not only the discomfort; living with this ailment can have a negative impact on your whole quality of life. It could cause you to miss work or school, hinder you from performing even basic, normal activities, and keep you from enjoying simple hobbies.

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The importance of spine health is crucial to maintaining a happy and active life. Maintaining its strength and mobility will lower your chances of developing back pain later. Fortunately, it can be relatively simple. The overall health of your spine can be greatly improved by adopting some good habits and practicing better body mechanics. Here are a few important tips for a healthy spine:

  • Stay Fit and Active
    Maintaining a healthy spine requires sticking to a solid exercise routine. Besides, exercise can help you recover from a back injury.

You don’t have to be a professional athlete or a fitness expert to perform some exercises, although it is highly recommended that you seek advice from a certified specialist to customize a program to your specific needs.

Every day, set aside some time for activities and aim to strengthen your back, hamstrings, and abdominal muscles. These basic workouts will aid in the circulation of nutrients into your tissues, the healing of injuries, and, most importantly, the maintenance of your bones and muscles.

  • Ensure Good Posture

Good posture relieves pressure from the spine

Especially now that most people are working from home, maintaining a good posture could be the last thing on their minds. Many people slouch when they sit or walk, and they are frequently unaware of their poor posture.

The spine curves naturally, so it is important that you support this arch; otherwise, your spinal nerves could be damaged. It’s difficult to be constantly aware of how you sit or stand. To keep a healthy posture of the spine, take a few minutes to stretch or stroll. You can also set an alarm or write a note somewhere visible to remind you that it’s time to check your posture.

  • Keep a Healthy Weight
    Without a doubt, correct nutrition and diet boost your general health. Food for spine health is often rich in calcium as well as other nutrients and vitamins to build your bones and avoid spinal disorders like osteoporosis and osteoarthritis. Also, consume meals high in antioxidants and anti-inflammatory compounds.

To relieve pressure on your spine, attempt to maintain healthy body weight. This also lowers your chances of suffering a back injury.

  • Take a Walk

Daily walks can strengthen your core and keep your spine flexible

There are several advantages to walking. It will not only offer you time to relax or meditate, but it will also help you maintain a healthy spine. Walking might help you maintain your balance by strengthening your core muscles. It can also help you to become more flexible in your spine, enhance your balance, and strengthen your bone structure.

Before beginning a walking program, make sure you seek permission from your doctor, especially if you feel discomfort. You don’t need to start with a long stroll; a few short walks around the park or from your home to the office each day is enough.Westwood 2

  • Get a Good Night’s Sleep
    It should come as no surprise that getting enough sleep is critical to your overall health. Your body recuperates while you are asleep.

To care for your healthy spine while in bed, make sure your pillow supports the arch of your neck and back when you’re lying down. Also, sleeping on your stomach places more strain on your spine. Sleep on your side or back instead.

  • Drink Lots of Water

The flexibility and mobility of the soft tissues of your joints are regulated by hydration. Dehydration is particularly damaging to the spinal discs, which causes them to shrink. When the discs lose fluid, become brittle, and slip out of place, herniated or slipped discs occur. Herniated discs are the most common cause of sciatica, which can cause discomfort in your back and legs. As these tissues deteriorate, the protective padding of your spine is removed, compromising your structural health.

  • Practice Mindfulness and Meditation
    Back discomfort can be relieved by taking time each day to relax and meditate, according to research. This exercise also does not require much resources. You only need a calm place and at least 10 minutes to yourself. Some people prefer a dark room, while others prefer natural lighting. Some people prefer walking meditations, while others prefer to sit stationary. Simply make sure you are free and comfortable in order for it to be effective.
  • Work with Caution and Care

Lift carefully to protect your spine

Lower back discomfort is a prevalent cause of work-related disability. Most of the time, the job takes precedence over health. While working, you may be asked to lift objects on a regular basis. If you work in an office, you may be required to sit for the majority of the day.

If you have to sit for lengthy periods of time at work, ergonomically orient your desk and chair to support your spine. Using a stand-up desk or sitting on an exercise ball are two other choices. You can also keep yourself active by walking from work to home.

  • Get a Chiropractic and Massage Therapy
    Massage has been demonstrated to be an effective treatment for back pain in many studies. It speeds up the recuperation of painful muscles and boosts endorphin levels. Chiropractic treatment, for instance, emphasizes the integral link between your spine and health. The proper manipulation and alignment of the spine can help to relieve pain and assist the body’s natural healing abilities.

A visit to a licensed chiropractor or massage therapist may be beneficial to your body’s relaxation.

Keep Your Back Healthy!

See a wellness expert to achieve a healthier spine

If you want to maintain a healthy spine with chiropractic treatment, Westwood Physiotherapy & Wellness is the place to go. Our chiropractor in Guelph is here to provide you with the high-quality health and wellness care you deserve. To schedule an appointment, send us an email or contact us at (519) 341-5161.