Spring: A Fresh Start for Your Spine
Spring is the season where renewal and transformation take place. This is a perfect time to clear out clutter, but not just the clutter within your home, the clutter in your daily habits and overall health and wellness.
If you’ve been ignoring back pain, neck pain, spinal issues, or simply neglecting your self-care routine, now is the time to begin a health and wellness “spring cleaning” where you work with us at Neurosurgery & Spine Consultants to improve and restore your health and wellness once again. Your neck, back, and spine work to support your body’s natural posture and long-term performance and stamina. Poor posture, stress, and unhealthy habits will likely lead to chronic pain, stiffness,and possibly long-term spinal issues if not addressed promptly and properly.
In this latest post from our team of experts at Neurosurgery & Spine Consultants, we’ll cover:
•Bad habits which may be harming your spine health
•Easy ways to improve posture and reduce back pain
•Daily exercises & stretches for optimal spinal health
•Tips for creating an ergonomic workspace
•Self-care habits to rejuvenate your back, neck, & spine
After you’ve taken the time to read through this post, you’ll have a spring reset plan ready to go and you’ll likely feel empowered to take action today to begin the process of feeling stronger, more aligned, ideally pain-free once you’ve established healthy habits and routines.
Bad Habits Which May Be Hurting Your Spine
Just as a cluttered home may create stress, poor habits related to spine, neck, and back health may lead to misalignment, chronic pain, and muscle tension. Here are some habits which may be causing unnecessary stress and possible damage to your back, neck, and spine.
Poor Posture (Slouching & Forward Head Syndrome)
The Problem:
If you sit with a hunched back, or even a forward head tilt, you’re placing excessive pressure on your back, neck, and spine, leading to the possibility of strains, lower back pain, and spinal misalignment.
Spring Cleaning Fix:
•Sit with your shoulders relaxed, your spine neutral, and your feet flat on the floor to reduce stress and tension throughout the body
•Be sure to keep your screens at eye level to assist in reducing neck strain
•Place a lumbar support cushion on your chair to better support and maintain natural spine curvature
Sitting Too Much & Lack of Movement
The Problem:
If you spend hours sitting throughout the day, that’s a problem. Whether it’s sitting at a desk, watching television, or driving your daily commute; all of these periods of time where you’re sitting for hours and hours lead up to weakened core muscles, stiff joints, and reduced circulation.
Spring Cleaning Fix:
•Try to take breaks throughout the day, ideally for 30-60 minutes, where you stretch, walk, or stand up
•Utilize a standing desk to change things up from your standard sitting desk
•Try out a yoga or pilates routine to help improve flexibility and core strength, leading to improved posture
Sleeping on a Bad Mattress or Pillow
The Problem:
An unsupportive mattress or pillow will likely cause misalignment in your spine over time. This could in turn lead to stiffness, back pain, or disrupted sleep patterns.
Spring Cleaning Fix:
•Replace your mattress every 7-10 years for better support, or when you notice it begin to sag
•Choose a pillow which allows your neck and head to rest in a neutral position
•If you’re a side-sleeper, place a pillow between legs and knees to help with aligning your spine
Carrying Heavy Bags or a Wallet in Your Back Pocket
The Problem:
Carrying heavy bags will likely create an imbalanced pressure on your spine. Placing a wallet in your back pocket may lead to hip misalignment and lower back pain if you sit on the wallet placed in your back pocket.
Spring Cleaning Fix:
•Try to lighten the weight of your bags, or try to distribute the weight evenly
•Use a crossbody bag or backpack with two straps to evenly distribute excess weight in the bag you’re carrying
•Do not keep your wallet in your back pocket, especially when you’re seated
Ignoring Stress & Tension Buildup
The Problem:
Chronic stress may cause muscle tension in the neck, shoulders, and lower back. All of this extra tension may lead to headaches,stiffness, and fatigue if ignored.
Spring Cleaning Fix:
Practice gratitude, deep breathing exercises, meditation,or journaling to assist in gaining perspective and relieving stress over time
Daily Habits to Rejuvenate Your Spine & Posture
Spring is all about renewal and rejuvenation, so let’s work toward establishing better habits for the long-term health of our spines!
Master the Art of Good Posture
Tip: Try to maintain good posture by setting reminders to sit up straight and imagine a string is pulling you up from the top of your head to help keep your spine elongated and aligned.
•Keep your shoulders relaxed and your chest open
•Align your ears with your shoulders and hips
•Try to avoid looking down at your phone for extended periods of time, as “text neck” is a very real thing
Strengthen Your Core for a Healthier Back
Your core muscles (abdominal muscles, obliques, and lower back) are responsible for stabilizing your spine. A weak core will commonly lead to poor posture and back pain.
Best Core Exercises for Spinal Support:
Planks (strengthens deep core muscles)
Bird-Dogs (improves stability and balance)
Dead Bug Exercise (engages core without straining the back)
Stretch Daily to Reduce Stiffness
Through incorporating simple daily stretches into your daily routine, you’ll find you have improved flexibility and relief from tension in your neck, shoulders, and lower back.
Best Stretches for Back & Spine Health:
Cat-Cow Stretch – Mobilizes the spine and relieves stiffness
Child’s Pose – Stretches the lower back and hips
Neck Rolls & Shoulder Shrugs – Relieves tension from sitting too long
Create an Ergonomic Workspace
An ergonomic workspace will help in reducing strain on your neck, back, and wrists; which will ultimately help in reducing pain from prolonged sitting
•Keep monitors at eye level to prevent hunching
•Use a supportive chair with an added lumbar support
•Position your keyboard & mouse comfortably to avoid excess wrist strain
Self-Care & Recovery for Your Neck, Back & Spine
Spring is not just about fixing problems, it’s about establishing new, healthy foundations, so next year around this time you can look back and see all of the progress you’ve made!
Hydrate for Spinal Disc Health
Your spinal discs are composed of about 80% water, and chronic dehydration may lead to disc degeneration and possible back pain.
•Drink at least 8 cups of water daily
•Try to reduce or eliminate caffeine & alcohol consumption, which dehydrate the body
•Consume hydrating foods like watermelon, cucumbers, and oranges
Get Better Sleep for Spinal Recovery
Your spine repairs itself while you sleep, so quality rest is crucial for overall spine health
•Sleep on your back or side with the right level of proper support
•Use a medium-firm mattress for optimal spinal alignment
•Avoid sleeping on your stomach, as this sleeping position often strains the neck
Try Physical Therapy
If you’re experiencing chronic back pain, you should consider incorporating physical therapy into your wellness routine, as a physical therapist may be able to help in correcting spinal misalignments.
Physical Therapy Benefits:
•Improves mobility & flexibility
•Reduces nerve pressure
•Enhances posture & balance
Contact Neurosurgery & Spine Consultants: Spring Into a Healthier Spine
Spring cleaning is not just for your home, it’s for your health and wellness too!
Start by “decluttering” your bad habits such as slouching or sitting for extended periods of time. Begin refreshing your posture and movement habits through incorporating regular stretching and exercise. Upgrade your workspace with an ergonomically designed office chair, keyboard, and mouse pad. Choose the right pillows and mattress to help with better aligning your spine as your sleep throughout the night. Always prioritize self-care and stress-relief to help reduce tension and stress.
As you begin to incorporate “spring cleaning” techniques into your health and wellness routines, you’ll find your body will likely respond positively. In turn, you’ll have established stronger, healthier foundations for the best summer, autumn, and winter yet this year! These healthy habits and choices will likely lead to lifelong, positive health outcomes which will help you feel better and live your best life. Feel free to contact us using the form below if you’re experiencing any neck, back, or spine issues and we’ll be sure to have you seen by one of our amazing team members here at Neurosurgery & Spine Consultants of San Antonio, Texas!
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.