A strong and healthy spinal cord is key to leading an active, pain-free life. Whether you’re working long hours at a desk or staying physically active, your spine supports every movement. Dr. Mandar Borde, an expert spine specialist in Swargate, Sinhagad Road, and Parvati, Pune, shares simple and effective ways to keep your spinal cord healthy.
1. Practice Good Walking & Sitting Postures
Slouching places unnecessary stress on your spinal discs and muscles. Keep your back straight, shoulders relaxed, and walk with your head held high. While sitting, use ergonomic chairs and maintain a 90-degree angle at your hips and knees.
2. Sleep on a Firm Mattress
A mattress that is too soft can cause your spine to bend unnaturally. Sleeping on a firm or orthopedic mattress keeps your spine aligned, allowing for restful sleep and spinal recovery.
3. Exercise to Strengthen Abs & Back Muscles
Strong core muscles provide better support to your lower back. Regular exercises like planks, bridges, and yoga help reduce spinal strain and improve flexibility and balance.
4. Wear Good Shoes to Gain Better Balance
Supportive footwear reduces pressure on the spine. Avoid high heels or flat shoes with no arch support. Good shoes help distribute body weight evenly, maintaining a stable and healthy posture.
5. Get Massages to Increase Blood Flow
Therapeutic massages help reduce muscle tension, enhance circulation, and encourage nutrient-rich blood flow to spinal tissues. This aids in healing and promotes flexibility.
6. Limit Sitting Time
Prolonged sitting increases spinal compression. Take breaks every 30-60 minutes to stand, stretch, or walk around. Movement encourages better posture and reduces stiffness.
Conclusion
Spinal health is not just about treating back pain—it’s about prevention and daily care. By following these simple habits, you can avoid future complications and enjoy a stronger, pain-free back. For specialized care, diagnosis, or spine-related treatment, consult Dr. Mandar Borde, your trusted spine specialist in Swargate, Sinhagad Road, and Parvati, Pune. At Borde Clinic, expert care meets personalized attention for long-lasting spinal wellness.
