Living In Full Bloom

Prioritizing effortless, daily self care 

Daily Practices for Improving Spine Health and Core Strength (December 2024)

Lean Into The Stretch

Incorporating a daily stretching routine can work wonders for your spine health and pain. Aim for at least 10-15 minutes each day to improve flexibility and reduce tension.

Recommended Stretches:

Child’s Pose:, Cat-Cow Stretch, rated Forward Bend

Keep It Moving

Regular moderate exercise is essential for maintaining spine health and core strength. Avoid prolonged uninterrupted sitting. Consider low-impact activities like walking, swimming, or cycling for at least 30 minutes 2-3 days of the week. These activities can help improve circulation, strengthen muscles, and reduce stiffness without putting undue stress on your back.

Smart Strength Training

Strength training is vital for building core stability and supporting your spine. Avoid excessive weight and focus on exercises that target the abdomen, back, hips and upper thighs. Strength training prevents age related muscle loss, helps to improve your balance and reduces the likelihood of suffering a fall.

Effective Strength Training Exercises:

Planks, Bridges, Supermans, Wall Sits, Dead Bugs

Drink To Your Health

Hydration plays a significant role in overall health, including the health of your spine. Drink plenty of water throughout the day to keep your discs and other connective tissues hydrated and support muscle function. Aim for at least 8 cups (64 ounces) daily, or more if you are active. Consider adding electrolytes to your hydration especially during and after a long workout.

Eat Real Food

Eating a balanced, plant-forward diet can help reduce inflammation and support overall health. Incorporate plenty of fruits, vegetables, whole grains, nuts, and seeds into your meals. Heart healthy proteins and foods rich in healthy fats, like avocados, chia seeds and walnuts, can help to reduce inflammation and support joint health.

Elevate Your Wellness Routine

For immediate relief of aches and discomforts, consider incorporating topical treatments into your daily routine. Look for natural options like Solis Rub, which can provide soothing relief for sore muscles and joints. Always follow the product instructions and consult with a healthcare professional if you have any concerns.

Time elevates your beauty

Prioritize Effortless Daily Self Care

Taking proactive steps to improve your spine health and core strength, doesn’t have to be overwhelming. By incorporating these daily practices into your routine, you can enhance your overall well-being and enjoy a more active, pain-free life. Remember, consistency is key! Start small, listen to your body, and gradually build up your routine. Your back will thank you!!