Watch Your Back – Tips for a Healthy Spine

Watch Your Back - Tips for a Healthy Spine
Woman with back pain

Anyone who's suffered back pain knows how important it is to protect your spine. Here are six easy ways to watch out for yourself, and avoid spine trouble that could save you a lot of pain.

Tip 1: Maintain Good Posture

Posture is one of the most important components of spine health. Because we spend nearly all of our waking hours standing and sitting, it is important to keep the spine erect, upright, and properly positioned.

  1. Sitting. Keep your knees and hips at the same level. Look straight when possible. Adjust televisions, computers, and mobile phones so they are at eye level.
  2. Standing. Stand up tall with your chest held high and your shoulders pulled slightly back. Try not to spend too much time bending your neck while looking at a mobile phone.
  3. Lifting. Lift with the legs and knees rather than your back and upper body. If an object is too heavy for you to lift on your own, find someone to help you.

No one can maintain perfect posture at all times; however, patients who take the time to pay attention to their posture see noticeable benefits in spine health quickly. Pain decreases and everyday activities become easier.

Tip 2: Exercise

Research shows that stretching and strengthening the spine's muscles, ligaments, and tendons improves spine health tremendously. Low impact exercises like walking, light jogging, swimming, or biking work great. Weight lifting with proper form is good as well. Training the core abdominal and oblique muscles helps keep the body’s foundation strong and is recommended.

Tip 3: Maintain Your Weight

Gaining weight puts extra stress and strain on the spine. In order to maintain your weight, eat a healthy, well-balanced diet and weigh yourself consistently. Also, monitor your waist size to make you don’t gain belly fat that could potentially cause lower back pain.

Tip 4: Sleep on Your Side

Sleeping on your stomach puts pressure on the spine. Sleeping on your side or back is better.

Tip 5: Modify Movements and Activities

If a movement or activity hurts your spine, do it less or don’t do it at all. Excess twisting, turning, and pivoting should be avoided when possible.

Tip 6: Take Breaks

Being in a position too long can cause a posture breakdown that leads to pain. To avoid this, take frequent breaks during work and day-to-day activities.

When to see a Physician

The six tips outlined above can help you maintain or improve your spine health. However, if you have neck and/or back pain that will not go away despite conservative treatment, we encourage you to make an appointment with an orthopedic spine specialist.


All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help.

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2018-08-07T13:34:38+00:00August 6th, 2018|General|Comments Off on Watch Your Back – Tips for a Healthy Spine