How To Support Your Spine

by AZ Pain Doctors, on Apr 26, 2020 1:24:26 PM

Whether we are talking a herniated disc, muscle strain, or spinal stenosis, figuring out exactly what’s behind back pain in Chandler can be a tall order. This is complicated even more when it comes down to you trying to navigate your treatment options and juggle daily responsibilities while this is going on. Here are some starter options to help you find relief.


Key Practices For Pain Management In Chandler


For one thing, It’s important to make sure your spine is truly resting while you sleep. When you lie down, all the different structures in your spine that work hard throughout the day give you a chance to get relaxed and rejuvenated. To make the most of said time, it’s essential that you have a mattress and pillow that provide you proper support. This can help with your neck pain in Chandler as well.


What else should you think about while you sleep? Well, be sure you have a proper firm to medium-firm mattress. Most people out there properly benefit from access to a mattress that is firm enough to support the spine, as opposed to a soft or old mattress that leads to sagging. The key is knowing your own sleep position well enough to get the best support possible. There are a lot of options you can use here. For example, if you’re a back sleeper, put a pillow between the knees for hip balance. You may also want a special pillow to support the cervical spine.


A lot of other people should consider core work as well. Your core muscles, which are generally located in the lower abdomen, generally have to stay supple and strong to support your spine and relieve pressure. However, a lot of these muscles fail to get used often enough during the course of your regular activities. Ideally, these need to be handled through certain targeted exercises. Be sure to reach out to your doctor, physical therapist, or other professional to find what’s best for you. The good news is there are a lot of programs out there, even fitting those in chronic pain in Chandler.


One other piece of insight that may not come to mind when you’re headed to a pain clinic in Chandler is the importance of shoes that can support your spine. This applies whether you are walking to get exercise or just to head to a certain place you’re going. In either event, what shoes you wear count for a lot when it comes to support. A good set of shoes provide a supportive base to help your spine and body stay in alignment. Ideally, you want the area of your shoe to fit the end of your heel, but not stay overly tight. A proper fit will cut down in your foot rolling to the inside or outside. It’s not a bad idea to look into inserts, either.


If you’re still struggling with general soreness, you may also want to look into therapeutic massage. Many people associate this with luxury, but if done properly, there are several additional benefits you can see as well, such as added blood flow, loosening muscles/tissues, and general relaxation. This doesn’t need to be overly rigorous, but you’ll likely see more benefits from a moderate level option as opposed to a light-touch one. If you don’t have any practitioners near you, you may want to look into getting a chair installed in your home.


One thing that’s also particularly important in our modern age of desk jobs and binge-watching is having proper ergonomics while we sit, as well as cutting down on total sitting time. The various discs in the lower spine tend to be loaded more while we sit than when we stand, so long sitting periods can aggravate existing conditions. Along with this, sitting at a desk or looking at a screen generally tends to have us slouch or lean forward. This stresses lumbar discs even more. Be sure to choose the right office chair and have good posture to support your body’s natural spinal curve.


Trying to cut down your risk of sitting for longer periods matters also. You want to get up and stretch and walk around hourly. Other options include getting a standing desk or pacing around when you’re on the phone. Your spine needs movement to stay healthy.


Improving Your Posture


Let’s dig a little deeper into what exactly entails good posture, and keeping up with the general curve of the spine. The human spine generally looks like an S from the side, and you want to keep to that curve. So, how do you do that? Generally, you want to keep your head directly over the shoulders, and the shoulders over the pelvis. Your feet should be placed slightly apart, with one foot just slightly in front of the other and knees bent slightly as opposed to locked. Yes, using a new posture can feel strange at first, but will be natural after a while as well. If you find that you’re getting tired, consider using light weights to work the muscles between the shoulder blades.


Say that you’re in a situation where you need to stand on a concrete floor as a part of your work. It’s going to be ideal here to wear shoes that have solid support, as we mentioned before. Putting a rubber mat on a concrete floor will help ease pressure up as well. Sitting posture matters also; sit back in your office hair rather than leaning in so you can use the lumbar support to its full ability. Position your screen as well to help here. Even while you drive to and from work, be sure to move your seat up to get that all-important support for your lumbar and the rest of your spine. The longer you commute, the more this helps.