Spine Health Tips

1.  Exercise Regularly: A daily walk, swim or yoga class can make a huge difference in both preventing and helping relieve back pain. It doesn’t have to be strenuous—just get out there and move!

2.  Eat Healthy: Proper nutrition helps ensure not only a healthy spine, but a healthy body overall. 

3.  Maintain Good Posture: Give your back the support it needs.   

4.  Invest in a Good Pillow and Mattress: The average person spends approximately one-third of life sleeping—so you’d better be comfortable! A good mattress will support the spine no matter how many times one moves during the night.

5.  Maintain Spine Flexibility: Regular activity and stretching helps maintain flexibility of the spine; flexibility which is required to reduce the risk of back pain.

6.  Balanced Carrying: Always attempt to carry items over 10 pounds in a balanced fashion, dispersing the weight as evenly as possible from right to left. Don’t overload your luggage, backpack or purse.

7.  Take Periodic Breaks: Avoid staying in one position for too long. Take a break, stretch your legs and back. 

8.  Use Proper Phone Technique and Equipment: Don’t cradle your phone between neck and shoulder. Use a headset if you’re going to talk for a long time—to keep your head in a neutral position.

9.  Sleep on Your Back or Side: These positions are easier on your spine than lying face down.

10.  Good Sleep Support: If you sleep on your side, place a pillow between your knees to reduce rotation of the lower back. If you sleep on your side, try to keep your legs bent at the knees and at the hips, a position which reduces the stress on the low back.

11.  Invest in Proper Shoes and Footwear: Did you know you take 5,000 – 8,000 steps a day? Reduce stress on your knees, hips and back with proper supportive footwear.

12.  Invest in Good Chairs: Chairs impact your spinal health—especially if you’re at a job where you sit all day.

13.  Have Regular Spinal Check-Ups: It's much easier to prevent a problem than to correct one. 

14.  Use Proper Lifting Techniques: Proper lifting technique will reduce the risk for back pain. 

15.  Listen to Your Back: If an activity causes or increases back pain, it’s probably a good sign to stop doing it. Try to limit any activities that cause you discomfort. 

16.  Maintain Optimum Body Weight: Excessive bodyweight increases stress upon the tissues of the spine, thereby increasing the risk for abnormal “wear and tear”.

17.  Avoid Smoking: Smoking increases the risk for many life-threatening conditions.  Smoking is a habit which promotes tissue inflammation, impairs the healing process, and can cause blood vessel disease— which can impair blood flow to many parts of the body including the back.

18.  Drink Water: An adequate amount of water is vital to good health. Musculoskeletal tissue requires water to function and repair itself. 

19.  Get Enough Sleep: Sleep is essential to good health, mental alertness, tissue growth and repair. An adequate amount of restful sleep is required to restore the body. 

20.  Wear a Supportive Bra: Get properly fitted and wear a bra that fits your body—this will reduce neck, shoulder and back strain.   

21.  Increase Abdominal Strength: Abdominal muscles help support the lower back and pelvis; by strengthening your abdominal muscles you’ll increase spinal stability and reduce back pain. 

22.  Frequently Adjust Your Posture: Alternate between sitting and standing tasks to reduce stress placed upon the spine. 

23.  Try to Relax: Be aware of when you’re stressed and how it affects your body. Breathing exercises, yoga, meditation or counting to 10 can help reduce stress—also helping to reduce muscle tension and pain in your back.


The content on this site is intended for informational purposes only and is not intended as medical advice.