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Relaxation the Key to Spinal Mobility

chiropractor hackensack

Relaxing your spine to improve mobility 

In order for your spine to achieve full range of motion, the muscles that support it need to be free of tension. Now this is a tall order. But there are certain activities that you can do on a daily basis to promote both relaxation of the muscles and elongation of the vertebral column- a win-win for spinal health that provides the relaxation you need to rediscover lost spinal mobility. 

One of the best moves for relaxation and spinal mobility is called thoracic extension

  1. Start by placing a foam roller in a perpendicular position underneath your lower back. 
  2. Allow your neck and shoulders to relax as they lean backwards. If this is too uncomfortable, use a small pillow to support your head. 
  3. Cross your arms over your chest and rest in this extended position for 90 seconds. 
  4. Now start rolling the foam roller between upper and lower back, bending your knees to assist the movement. This provides gentle traction for your spine.
  5. For the last part of the sequence, extend your arms over your head and continue the rolling momentum for another 90 seconds. 

This stretching sequence is designed to relax the muscles in your back while improving spinal flexibility. It is just one example of the many simple ways you can improve your spinal health on a daily basis. If you are looking for a more holistic approach to spinal health care, give our office in Hackensack a call to schedule an appointment today. 

The Relationship Between Hips and Spinal Health

Chiropractor hackensack

Few people realize how essential their hips are to their spinal health

Whether you like it or not, your hips will have a significant part to play in the way your spine feels at the end of the day. Modern lifestyles and tight hips go hand in hand- when we sit all day, our hip flexors remain over-tightened and lose their flexibility. Tight hip flexors create a pull on your pelvis, meaning that people with tight hip flexors often present with anterior pelvic tilt as well. The two of these conditions combined spell a damning verdict for your spine- maintaining good posture becomes impossible when your spine's very foundation is imbalanced.

Read more: The Relationship Between Hips and Spinal Health

Helping Runners Prevent Lower Back Pain

Chiropractor hackensack

There is no getting around it: running isn't great for your lower back

Depending on the running surface, how hard you strike the ground, and what kind of shoes you wear, each step represents a shock that ripples up through the joints of your lower body and eventually reaches your spine. This repetitive stress causes strain in the structures and muscles of your spine; if that strain is allowed to accumulate sufficiently, it can cause serious problems that result in back pain and degeneration. A few primary goals for all runners concerned about their spines should be:

  • Limiting the amount of trauma that reaches the spine by:
    • Varying your running surface
    • Making sure to wear supportive shoes
    • Focusing on maintaining proper running posture
  • Apart from running, focus on strengthening the muscles that matter for supporting the spine 
    • Core muscles stabilize the transfer of forces 
    • Maintain pliability and full range of motions in muscles that support your lower back 

Read more: Helping Runners Prevent Lower Back Pain

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