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How to Use Spinal Hygiene to Prevent (And Heal) Lower Back Pain

spinal hygieneBack pain plague that vast majority of Americans. According to the American Chiropractic Association, almost 31 million Americans experience lower back pain at any given time. Furthermore, almost 80% of the American population will experience back pain at some point in their lives. Back pain is the single leading cause of disability, prevent people from doing what they love.  

But, there is good news. Many of these back problems are preventable, and most patients can improve their back health with just a few changes to their daily routines.

The solution is through spinal hygiene.

What Is Spinal Hygiene?

Spinal hygiene is similar to oral hygiene, except the focus is on your spine instead of your teeth.

With oral hygiene, you take preventative steps daily by brushing and flossing to keep your teeth strong a healthy. You also likely take bi-annual steps to visit your dentist for deep cleanings and care.

Spinal hygiene follows this same process.

You perform regular exercises, stretching, and relaxation techniques for day-to-day spinal care, and then visit your chiropractor every few months for guidance and corrections.  

In the same way that your teeth will rot and form cavities if you don’t care for them, your back is at risk of degenerating from too much stress and a lack of care.

Spinal Hygiene Exercises That Prevent Lower Back Pain

If you notice that you experience lower back pain, whether it’s from lifting heavy items at work or sitting for too long, there are steps you can take to prevent spinal degeneration (the loss of normal structure and function of the spine over time).

A few popular stretches include:

  • Trunk Rotation Stretch: Start on your back with your knees bent. Keep your back against the ground and rotate your legs as far as you can. Hold both ways up to 10 seconds.
  • Child’s Pose: This is a favorite post in yoga classes. Begin on all fours and extend your arms in front of you, while relaxing your hips on your legs.  
  • Cat-camel Back Stretch: Start on all fours and extend your back to the ceiling. This is the camel post. Then bring your back to the ground in the cat pose. Hold each post for five seconds.
  • Hamstring Stretch: Sit with one leg extended and one leg tucked. Reach for your extended foot and hold for at least 10 seconds.

You should talk to a medical professional before you attempt any of these stretches. You can also ask for recommendations for additional poses and back exercises to try.

When Should You Get Checked for Spinal Degeneration?

Spinal degeneration isn’t just an elderly issue. The rise of computers and smartphone use has lead to spinal degeneration cases across all age groups.

The magazine of Chiropractic Economics found that nearly 40% of 20-year-olds have signs of spinal degeneration. Similarly, almost 10% of 10-year-olds showed similar results. Kids might not be hunched over an office desk all day, but they are playing video games or developing “text neck.”  

Because spinal degeneration is found in people of all ages, it’s never too early to get checked.

Learn More About Spinal Hygiene at Florida Wellness

Don’t wait until you have serious back problems to see a chiropractic professional. Schedule a chiropractor intake at Florida Wellness and take the first steps toward good spinal hygiene.

Call us at 844-935-5669 or request an appointment.