4. Focus on Feeling Whole
When you’re outside on your daily walks, spend a few moments
to practice some deep breathing. Take in the world around you.
Be present, focused and aware. Getting outside into open-air
venues is important. It is a great way to soothe your body, mind
and spirit. Natural scents, like roses and pine, can instantly make
you feel calm. Just a few minutes of outdoor time each day can
help you gain extra energy and feel whole.
If daily activities are tough to enjoy due to chronic back pain,
now is the time to act. At AdventHealth, our multidisciplinary
team focuses on restoring your range of motion through every
aspect of spinal care. Our spine experts can heal what hurts, ease
your mind and lift your spirit with the latest medical innovations
and whole-person care.
To learn more about our program and our doctors, visit
FloridaSpineExperts.com or call (800) 899-9608. 9
MARCH/APRIL 2021 | TAMPA BAY MAGAZINE 119
Living your best life is hard to achieve if you don’t feel
well physically. When you think about the ways to
spend your free time, relaxation and catching up on your
favorite shows are probably at the top of your list. But by
incorporating a few simple steps into your everyday routine,
you can embark on a healthier path to help you shed extra
pounds, as well as that unwanted back pain. Below are four easy
activities that will keep you active while putting you on the path
toward a stronger, less troublesome spine for years to come.
1. Unwind in the Pool
In-water workouts not only help you stay cool and comfortable
while you exercise, but also provide a low-impact alternative
to jogging and other spine-jarring activities. While learning
the proper technique for any swim stroke is essential to avoid
unnecessary muscle strain, two of the safest maneuvers for back
pain sufferers include the sidestroke and backstroke.
Each of these causes minimal flexion and jerking motions of
your head and neck and avoid hyper extension of the lower
back muscles in comparison to freestyle, butterfly and breast
strokes. It’s also true that simply treading water for 20–30 minutes
provides a surprisingly effective, impact-free workout that
strengthens your core muscles and makes your back less prone
to injury.
2. Stick to a Plant-Based Diet
There are lots of fun ways to make veggies the staple in your diet.
Try firing up the backyard grill and cooking some nutrient-rich
vegetables, such as bell peppers, asparagus, carrots and onions
– all of which have inflammation-fighting properties that may
reduce chronic back pain. Consider substituting red meat with
grilled eggplant, which is not only fat-free, cholesterol-free and
sodium-free, but also a great source of dietary fiber. Don’t be
shy about flavoring your food with herbs and spices like ginger,
rosemary, garlic, oregano or turmeric – all of which are known
anti-inflammatories. Consider visiting your local farmers market
to find more in-season veggies and herbs.
3. Go for a Relaxing, Outdoor Stroll
Walking in a relaxing outdoor setting – around a lake, on a
trail through the woods, or perhaps on the hard-packed sand
of a beach – is a low-impact, easy exercise for many people that
increases the circulation of feel-good endorphins and serotonin
throughout the body. It also burns real calories, even if your pace
is relatively slow. Regular walking also relaxes and strengthens
the core muscles that support your spine, reducing your chance
of experiencing a strain, sprain or muscle spasm.
GETTY IMAGES
HEALTH & WELLNESS
4 SPINE-HEALTHY HABITS TO
ADD TO YOUR EVERYDAY
By AdventHealth
/FloridaSpineExperts.com