1. Balance your
calcium and magnesium intake. There is much research that has been done
on the need for calcium and magnesium uptake into your bones. Make sure that
you eat a balanced diet, rich in calcium, magnesium and vitamin D. This gives
your bones the materials it needs to grow.
2. Do weight
bearing exercises regularly. When you can, perform weight-bearing
exercises such as walking or running. The impact through the legs strengthens
the bones in the legs, hips and spine. If you suffer from joint problems, then
try to alternate non-weight bearing exercises such as swimming, elliptical
machines and biking.
3. Do
strengthening exercises. Performing the right kind of exercises with
resistance or weights helps to stimulate bone and muscle growth. Blood flow is
also improved making for greater health of the bones and muscles. Talk to your
physical therapist, before trying strengthening exercises you are unsure of
doing.
4.Perform
extension exercises for your spine. With the right kind of extension
exercises, you can over time, reduce the excessive curvature in the upper back
and forward head posture. This helps distribute normal forces across the entire
spine, helping to reduce neck pain, headaches and especially low back pain.
Make sure you talk to your therapist first before trying extension exercises,
so they can teach you the proper procedures.
5.Learn good
posture techniques. This takes a big load off your spine, helps you
stand taller and an added benefit is you look thinner. Carry yourself tall when
walking and sitting. When sitting, use a support for the low back lumbar area,
such as a small rolled up hand towel. Try ergonomical chairs and standing desks
when at work. Switch up sitting and standing routines during the day to give
your spine a break.
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