Strength training and lifting are important for preserving the spine, especially back and core (abdominal) muscles. Stretching is valuable but a focus on mobility, including regular aerobic activity and walking, is a priority in preventing DDD. Biking and swimming are great options for aerobic exercise.
Foods rich in calcium, vitamin D, magnesium, vitamin K, iron, vitamin C and more are all great for your spine.
Minerals and vitamins that help maintain a healthy spine include: Magnesium, which can reduce muscle tension, and is found in green leafy vegetables, fish, beans, seeds, nuts, avocados, and bananas.
Omega-3 Fatty Acids
Inflammation is commonly involved with many spinal conditions, such as spinal arthritis, disc degeneration, and acute injuries. Get your omega-3 fatty acids in foods like salmon, nuts, oils and yogurt.
Research has established a link between dehydration and various spinal health problems. Dehydration can contribute to the development and progression of conditions such as disc degeneration, herniated discs, and spinal stenosis.
Spinal cord compression can occur anywhere from your neck (cervical spine) down to your lower back (very top of lumbar spine). Symptoms include numbness, pain, weakness, and loss of bowel and bladder control. Depending on the cause of the compression, symptoms may develop suddenly or gradually.
Vitamin D deficiency is a major contributor to chronic low back pain in areas where vitamin D deficiency is endemic. Screening for vitamin D deficiency and treatment with supplements should be mandatory in this setting.
Most people who get to the collapsing stage are not able to live normal lives. Instead, they may be confined to a wheelchair or be bedbound due to their limited mobility and severe pain. Because the collapsing stage is so severe, it is essential that you get your degenerative disc disease treated far beforehand.
While caffeine has not been directly implicated as a risk factor for IVD degeneration, studies have reported an association between caffeine intake and back pain. Historically, moderate caffeine consumption has not been associated with proven long-term adverse health effects.
Knees to Chest
One of the easiest exercises to do to relieve pain and discomfort from spine compression is the knees-to-chest stretch. Also known as lumbar flexion in lying, this move takes pressure off your lower back.
Herbs and spices, including basil, cinnamon, ginger, rosemary, garlic, curcumin, onions, oregano, and turmeric tend to be especially rich in anti-inflammatory agents, so season generously. Also, drink healthy herb teas and true teas (green, oolong, and white).
This age group are more likely to suffer from pain related to degeneration of the joints in the spine. Two of the most common causes of lower back pain in older adults include osteoarthritis and spinal stenosis.
Individuals with spinal stenosis should avoid processed foods, artificial sweeteners, red meat, alcohol, and dairy products. A proper diet can play an essential role in reducing inflammation and improving overall health.
Drinking plenty of water throughout the day is essential for maintaining disc hydration and supporting the spine's natural cushioning system. Working towards a healthy weight through proper hydration can further enhance spinal support.
Living with lumbar spinal stenosis
Physical therapy may help strengthen back muscles, increase mobility, and reduce pain. Simple home remedies, such as an ice pack, heating pad, massage, or a long, hot shower, can help.