DIY Back Alignment
Whether you suffer from poor posture or are just tired of experiencing back pain, the need to better align your back is probably obvious to you. Unfortunately, many people don't know where to start when it comes to improving their spinal health. Understanding a few basic concepts will help you to improve your posture, alleviate pain and promote allover better health.
Back Health Basics
Your spine is made up of 24 specialized bones called vertebrae. These bones are stacked, one on top of the other, forming a column that runs from the base of your skull down to your pelvis. Between each vertebrae is a cartilage disk that provides cushioning between the bones and allows your spine to flex without losing its overall structure. In addition to these bones and disks, your spine is held in place by many ligaments and muscles, each pulling the vertebrae in different directions as you move, bend and twist.
Keeping your spine in proper alignment is important not only for the health of your back but also for your joints, muscles and respiratory system. Maintaining correct posture and alignment isn't difficult but does require some care and attention in a few areas.
Stretching
The easiest thing you can do for your spine is to occasionally stretch and relax the muscles and ligaments that hold it in place. Activities such as rolling your shoulders and stretching your neck will help loosen up the muscles of the upper back. Your middle and lower back can be easily stretched with cat stretches and simple twisting stretches. Back stretches should be done with smooth motions and should never be forced.
Dr. Thomas Lamar points out that cracking your back, popping your neck and otherwise manipulating your own spine can actually do more harm than good and usually indicate problems that should be worked on with a chiropractor. The ability to pop your back, he says, "is a clear indication that an underlying problem exists."
Exercises
The delicate interplay of vertebrae and back muscles is easily thrown out of balance when muscles in your back and torso are uneven in strength or strained beyond their capacity. One of the best things you can do for your spine is to strengthen your core muscles.
Your core is made up of muscles in your abdominal area, pelvic region, and your back and shoulders. Toning and tightening these various muscle groups will take some of the strain off your spine, allowing other muscles to help support the weight of your body, according to sports injury consultant Brad Walker. When balanced in strength, these muscles will also help to hold your vertebrae in place when unusual stresses are put upon it.
While exercise programs like Pilates will do much to improve core stability, many other options are available. Body-weight exercises such sit-ups, push-ups, and pull-ups all contribute to strengthening the trunk muscles, and core-strengthening workouts are easily designed for people who lift weights, jog or do other types of workout.
Chiropractic Help
Unfortunately, as with any medical problem, only so much can be done without the benefit of medical training. If regular stretching and exercise don't solve your posture or back pain problems, consider visiting a chiropractor. His training and techniques will spot your unique problems and provide solutions that work.
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