5 Ways to Improve Your Spinal Alignment

September 11, 2018

If you have recently undergone a traumatic injury, or you are in a significant amount of pain, one of your first steps should be to see a chiropractor for a professional spinal alignment.

If your spine is out of alignment, you may begin experiencing discomfort or pain that could deteriorate your quality of life. It is important that you see a chiropractor. Yet, if the pain is only mild, you can perform some activities yourself to help.

 

Wear Supportive Footwear

Arch support is not something everyone looks for in a new pair of shoes, but it should be. Wearing shoes that are unsupportive over a long period of time can negatively affect the health of your spine. Some brands known for carrying supportive footwear include: New Balance, Aetrex, Dansko, and FLY London. Many of these brands stock comfortable, yet fashionable footwear, so you don’t have to sacrifice style for health!

 

Use a Stability Ball As a Chair

Spending long hours in your office chair can take a toll on your spine. If possible, ask your boss if you can use a stability ball at work instead of your regular office chair. Simply sitting on the ball for the duration of the workday (or even just a couple of hours) will strengthen your core muscles and improve your alignment, and performing light exercises while on it will do even more. If it isn’t possible to use a stability ball at your job, make sure you at least have good posture while sitting in your chair.

 

Stretch on a Regular Basis

One of the easiest things you can do to improve your health is to stand up every hour and stretch. Stretching increases blood flow to the spine and improves your range of motion. While stretching alone likely won’t have a significant effect on extreme pain, it can certainly help you maintain spinal alignment in conjunction with other activities.

 

Add Weight Training to Your Gym Routine

Many people with back pain do not lift weights at the gym because they are afraid of hurting themselves further. Yet, easing into weight lifting while implementing safety precautions can actually help improve spinal alignment and decrease your chances of hurting your back in the future. Start with weights that are lighter than you can handle, then work your way up to slightly heavier ones to strengthen your back muscles and improve your spinal alignment.

 

Adjust Your Sleep Position

Your sleep position can have a drastic effect on the health of your spine; you spend ⅓ of your life in bed, after all!. You need to give your back a chance to decompress and re-adjust as you sleep, so it is essential to practice a healthy sleeping position. Laying on your side with a pillow between your knees is a good position, as is laying on your back with a pillow under your knees. You should steer clear of sleeping on your stomach, if possible, because this position does not allow your spine to relax.