How To Come Out Of Quarantine With A Stronger Spine

Category: Spine | Author: Stefano Sinicropi

Age Related Back Pain

We are starting to see the light at the end of the tunnel in terms of coming out of the Stay At Home order and slowly working our way back to normal life. This time in quarantine has been stressful on all of us, and for many individuals, it’s also been stressful on our spine. In today’s blog, we highlight some ways that you can come out of this period of social distancing with a stronger spine than you had at the outset.

Strengthening Your Spine During Social Distancing

It can seem difficult to get your exercise in when the gyms and parks are shut down amid the Stay At Home order, but that doesn’t mean your spine health should take a back seat during this time. Here’s a look at how you can protect and strengthen your spine while we work to get back to life as we once knew it.

  1. Find Ways To Exercise – Even though you can’t go to the gym, it is imperative that you continue to find ways to stay physically active and strengthen your spine with exercise. Set up that old treadmill in the basement, dust off the elliptical or lace up your running shoes and go for a run outside. Don’t distance yourself from a good workout, even if you can’t do it in the traditional means. Find a way to get 30-45 minutes of moderate to intense exercise 4-5 times a week.
  2. Posture Care – Another way to protect your spine during quarantine is to make sure you have healthy posture when you’re seated. If you’re spending more time on the couch or in an uncomfortable chair when working from home, you need to ensure you aren’t putting excessive pressure on your lumbar or cervical spine. Sit up straight and avoid slouching or sinking into the couch. Invest in a comfortable chair or a sit-to-stand workstation so that your posture doesn’t put your spine health at risk.
  3. Weight Management – If you’re at home more often than normal, you may have found that it’s easier for you to open the fridge and have a snack whenever you’re even the least bit hungry. This excessive snacking can lead to weight gain, which will put more stress on your spine as it works to displace your weight. Don’t pack on the pounds because you’re stuck at home and have nothing better to do than eat. Reach for healthy options and drink plenty of water to help yourself feel more full.
  4. Stretch – Stretching is a great way to help your spine prepare for upcoming activity, even if it’s not the most physically demanding activity. Stretching first thing in the morning or after an extended seated session can help spinal muscles and soft tissues prepare for the upcoming changes in pressure and stress. This can help you avoid some of the more minor spinal issues, like spasms to strains. Stretch for a couple minutes 2-3 times a day to help your spine prepare for movement.

For more tips on how to come out of quarantine with a healthy spine, or for answers to questions about your spine pain, reach out to Dr. Sinicropi’s office today.

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