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Numerous lifestyle factors can throw your spine out of alignment. Some examples include sleeping on your stomach, spending long hours in an office chair and wearing footwear that doesn’t offer proper support.
Try these everyday strategies to improve your spine’s alignment:
- Remain neutral. A neutral position is one in which your spine is naturally curved throughout the neck, middle and lower spinal regions. Choose forms of exercise, such as yoga, that can be done with your spine in a neutral position. Talk with your doctor about spine-friendly exercises you can do at home and those you should avoid.
- Sit tight. When sitting in a chair, especially for hours at work, sit up straight with your legs uncrossed and at 90-degree angles. Be sure to rest your back against the chair, as more pressure is placed on the back while sitting than when standing.
- Sleep right. Getting enough sleep is important, but so is sleeping in supportive, healthy positions. Sleeping on your back is the best position because it enables your head, neck and spine to line up naturally and remain in a neutral position. Sleeping on your stomach causes strain and pressure on your spine, and can cause pain, numbness or tingling, according to the National Sleep Foundation.
- Find the right fit. Wear shoes that provide proper support. Flip flops and high heels should be worn occasionally, not every day.
Maintaining proper spinal alignment requires developing both balance and flexibility. Grab your yoga mat, and adjust your spine with these balance- and flexibility-focused yoga moves:
- Child’s pose can realign your spine and provide relief to an achy back that’s used to slouching in a chair. On your yoga mat, sit on your knees with the tops of your feet flat on the floor. Slowly lower your upper body until your forehead touches the floor. Extend your arms out in front, palms face down.
- Seated twist helps lubricate the spine and increase its range of motion. Sitting up straight and cross-legged on your mat, twist your torso to the right, placing your right hand behind your back and your left hand on your right knee. Slowly untwist and come back to center. Repeat on the left side.
