Use a foam roller: A lumbar roll is a tube-like-shaped pillow that you can place in the small of your back to support your spine in its natural curve. Try these five easy hacks from a physical therapist to get started:ġ. You can do a few things on your own to help improve the spine's position and alleviate pain. You should feel a gentle curve in your lower back, and your buttocks should be touching the wall. To achieve a neutral spine, stand with your back against a wall and tuck your chin, so your head is level with your shoulders. This posture puts less stress on the thoracic spine and helps to prevent injuries. When in a neutral spine position, the spine is in its natural curvature position, and the intervertebral discs are in their most healthy position. Its great importance cannot be emphasized too much-in essence, and it means standing straight.Ī neutral spine is a term used to describe the natural alignment and position of the spine. And how or why is it so important? The definition is relatively easy-neutral does not mean sitting or in a lounger, but it means good, straightened posture as it relates to your spine and neck. You may have never heard the phrase "neutral spine." or maybe you've heard it but wondered what neutral spine is. Use proper ergonomics when sitting, standing, or moving.įollowing these tips can help improve good alignment and overall health! Strengthen the muscles that support your spine and back. There are a few things you can do to improve your alignment:īe aware of your standing or sitting and how it affects your body. When your spine and pelvis are correctly aligned, it helps to take pressure off of your low back, which can lead to pain relief. Strong abdominal muscles are necessary to maintain a neutral spine position these muscles can become weak if you have poor posture. It can help improve your breathing and make you look and feel more confident. Below are the main reasons:Ī strong spine with a good alignment can help prevent pain in the lumbar (lower back) region. With just a few minutes of dedication each day, you'll be able to find your neutral spine and be on your way to better posture in no time!īefore we head into how to find a neutral spine and maintain it, we should first include why posture is important. In this article, we'll share some easy therapy hacks you can do at home to help improve your posture and keep your spine in a neutral position. If you have more questions, please contact Mayfield Brain & Spine at 80 or 51.If you're looking for better posture, you've come to the right place. Research has shown that people who are physically fit are more resistant to back injuries and pain, and recover quicker when they do have injuries, than those who are less physically fit (see Exercises: Back Stretches & Strengthening). A program of strengthening, stretching and aerobic exercises will improve your overall fitness level. Regular exercise is important to prevent back pain and injury. Because extra pounds can make back pain worse, you should maintain a weight that is appropriate for your height and body frame.Įxercise. Your workspace may need to be rearranged to keep your spine from slouching. If you have back pain, you may need to make adjustments to your daily standing, sitting, and sleeping habits and learn proper ways to lift and bend (see Self Care for Neck & Back Pain). The lower back (lumbar curve) bears most of your weight, so proper alignment of this section can prevent injury to your vertebrae, discs, and other portions of your spine. Using correct posture and keeping your spine in alignment are the most important things you can do for your back. With much practice, the correct posture for standing, sitting, and lying down (as described below and on the following page) will gradually replace your old posture. Awareness of your own posture, plus awareness of proper posture which leads to conscious correction.A balance of muscles on both sides of the spine.Posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down. Working together these muscle groups act as guy wires to stabilize your spine. These muscles allow us to stand upright and lift objects. These muscles enable us to flex, or bend forward, and are important in lifting and controlling the arch in the lower back. The flexor muscles are in the front and include the abdominal muscles. These curves are maintained by two muscle groups, flexors and extensors. The spine has three natural curves, a concave cervical and lumbar curve, and a gentle convex thoracic curve.
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