Spine Hygiene: What is It & How Can It Help?
Spine hygiene is one of the latest interesting concepts shared by the spinal health and wellness community. It basically applies the principles of hygiene” to your spine. Just as you take care of your hair, teeth, and body with good hygiene on a daily basis; you should also take care of your spine on a daily basis to prevent injury and possibly improve past injuries while promoting a more healing environment within. Read on to learn more about spine hygiene and how any message which encourages healthy habits and better spine health is a winner in our book.
Maintaining “Proper Hygiene” of Your Spine
Maintaining proper hygiene of your spine is similar to how you maintain proper hygiene of your teeth. With dental health, we’re encouraged to brush, floss, and rinse twice daily. With spine hygiene, if you’re looking to increase your neck back, and spine strength, or simply looking to recover faster from a spine-related injury, this may be the right path for you to pursue. Spine hygiene is treating your body with the respect it deserves and focusing on treating your spine with the care and compassion it needs to be its best.
You Brush Your Teeth Daily, Why Not Treat Your Spine with a Similar Level of Care?
This is a question we all should be able to answer, yet it’s often ignored. All aspects of our body should be looked after the way we look after our teeth, yet there’s only so much time in a single day. We know this, you know this, we all know this. Yet, maybe it’s time we all step abc and begin to reevaluate what’s actually important in life. Health is the only thing which really matters when it comes down to it. If you’re not healthy, you can’t enjoy the other blessings in life: family, friends, love, sports, interests, passions, etc…
Dr. Stuart McGill: Back Mechanic
Dr. Stuart McGill, a spine scientist, researcher, and university professor wrote “The Back Mechanic” which emphasizes three primary exercises one can do on a daily basis to potentially improve their spine health through spine hygiene with a focus on strengthening the core muscle groups which surround the spine itself. Let’s explore those three primary exercises below:
The Curl Up
- Lie down on your back. Extend one leg and bend the knee of the other leg.
- Put your hands under the lower back to maintain the natural arch of your spine.
- Pull your head, shoulders and chest off the floor, as though they were all locked together. Lift them up as one unit. Keep your back in a neutral position. Don’t tuck your chin or let your head tilt back. Hold for 10 seconds.
- Slowly lower yourself down. Do half of the repetitions with your left leg bent and half with your right leg bent.
The Side Bridge
- Lie on your side, with your forearm on the floor and elbow underneath your shoulder. Place your hand on the opposing shoulder to stabilize your torso. Pull your feet back so the knees are at a 90-degree angle.
- Lift the hips off of the floor and hold for 10 seconds. Try to maintain a straight line from your head down to your knees. Make sure that your hips are in line with the rest of your body. When completed, turn over to the other side.
The Bird Dog
- Assume a hands-and-knees position on the floor.
- Raise the left arm forward while simultaneously extending your right leg back until both are parallel to the floor. Ensure that hips are aligned with the torso and not tilted to one side. Hold for 10 seconds. Repeat on the other side.
Healthy Diet
A healthy diet is key to any health initiative. We are what we eat. Make sure to consume high-quality, whole foods on a daily basis while aiming to improve your overall health.
Daily Exercise
Daily exercise is key to any healthy body. This can be as simple as going for daily walks in the sun to breathe in some fresh air and be in nature.
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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.