- 1). Get regular exercise at a level appropriate for your condition. Regular exercise strengthens the joints and muscles. Aim for at least 30 minutes of activity several days a week. Do not start an exercise program without talking to your doctor first. He can advise you of what are appropriate and inappropriate forms of activity for your circumstances.
- 2). Maintain a healthy weight. Excess weight puts extra pressure on your bones and joints. This can worsen disk problems and contribute to further degeneration. Do not overdo it--aim for one to two pounds a week. You will need to commit to a combination of healthy eating and exercise.
- 3). Take all medications as directed and follow your doctor's instructions regarding your osteoarthritis or other medical conditions affecting your spine health. Diligently managing these conditions will positively affect your disks.
- 4). Properly care for any injuries affecting your back. If you experience a herniated disk or other problem, follow all of your doctor's instructions regarding recovery. Failure to take appropriate healing measures can cause future problems.
- 5). Work with a physical therapist. He can show you exercises that will improve your strength, flexibility, range of motion and minimize injury. You need to keep up with these exercises at home and not just during sessions to gain maximum benefit.
- 6). Improve your posture. Keeping your back straight and properly aligned lessens pressure on your disks.
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