healingways
HAPPY BACK
HAPPY BODY
Five Ways to a Healthy Spine
by dr. Peter F. ullrich, Jr.
The spine’s many nerves, muscles and ligaments serve
as connections to areas throughout the body, so keeping
your spine in top condition is one of the best things you
can do for both your back and overall health.
Let the spine really
than improve flexibility and decrease experts recommend that you get up to
rest while sleeping.
tension. Massage chairs also can stretch and walk around every 20 to
While you’re sleeping, the structures in
improve blood flow and increase the 30 minutes.
your spinal column that have worked
level of endorphins, natural chemicals
hard all day finally have an opportu-
in the body that make you feel good,
Specifically exercise
nity to relax and rejuvenate. Using the
in your bloodstream. While it’s not the
abs and back.
right mattress and pillow will support
same as experiencing treatment by a
One of the most important compo-
the spine, allowing the muscles and
massage therapist, using a massage
nents of good spine health is exercise.
ligaments to become stress-free and
chair at home can be a practical, easy
If back and abdominal muscles are
refreshed.
way to feel some of the benefits of a
Shiatsu or Swedish massage.
not in good shape, it puts additional
pressure on the spine, already under
Choose your the stress of supporting the entire
shoes carefully.
Sit up straight,
body. Performing abdominal and back
with support.
Whether walking for exercise or just
exercises (which don’t get much exer-
to get where you’re going, the shoes
Loading on the discs in the lower
cise from daily activities) as part of a
on your feet have a big effect on your
spine is three times greater while sit-
daily routine will go far in maintaining
back. Shoes should be well-balanced,
ting than standing, so it follows that
a healthy spine. When abdominal and
flexible and comfortable. Providing
long periods of sitting can create or
back muscles are well-maintained,
not only protection for the feet, but a
aggravate a painful back condition.
they help support the spine and mini-
supportive base that helps the spine
Problems can also occur from sitting
mize the chance of injury.
and body remain in alignment, the
incorrectly or in an uncomfortable
right shoes, plus inserts for added
chair. For example, while sitting in an
Dr. Peter F. Ullrich, Jr., is a practic-
balance, if needed, can help avoid
office chair, many people slouch and
ing physician and the co-founder
muscle strain and possible injury.
lean forward; this poor posture typi-
cally leads to muscle tension and pain
and medical director of Spine-Health
(Spine-Health.com), a leading educa-
Enjoy the benefits
in the lower back and legs. That is why
having the right office chair is key to
tional online resource for people with
of a massage chair.
promoting good posture and support-
neck and back pain.
A massage feels good because it re- ing the back’s natural curves. Because Source: © 1999-2009 Spine-Health.
laxes your muscles and relieves stress, a prolonged static posture is stressful com, all rights reserved. Always seek
but therapeutic massage does more for the structures in the spine, most the advice of your physician.
38 Phoenix
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