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Spine Health - 7 Great Practices to Take Care of Your Spine
- Executive Spine and Pain Team
- Sep 11
- 2 min read
Your spine is the backbone of your health—literally. A strong, flexible spine supports your body, protects your nerves, and allows you to move with ease. Whether you’re working at a desk, exercising, or just going about your day, keeping your spine healthy is essential to prevent pain and long-term problems.
Here are seven great practices to keep your spine in top shape:
1. Maintain Good Posture for Better Spine Health
Slouching puts extra stress on your spinal structures. When sitting, keep your feet flat, shoulders relaxed, and your computer screen at eye level. Standing tall with your weight evenly distributed helps prevent strain.
2. Strengthen Your Core
Your abdominal and back muscles act as stabilizers for your spine. Regular core exercises—like planks, bridges, and gentle yoga—can reduce the risk of back pain and injuries.
* These exercises should not be utilized by anyone with severe spine conditions, poor physical condition, or any other medical disorder without first consulting a healthcare practitioner, physical therapis,t or experienced practitioner of Yoga. If you are unsure, seek out guidance before attempting any new exercise.
3. Lift Properly
Always bend at your knees and hips, not at your waist. Hold heavy objects close to your body, and avoid twisting while lifting. When possible, ask for help with heavy or awkward loads.
4. Stay Active
Movement nourishes spinal discs by increasing circulation. Activities like walking, swimming, and low-impact aerobics help keep your spine flexible and your muscles strong. Aim for at least 150 minutes of moderate activity per week.
5. Maintain a Healthy Weight
Excess weight—especially around the midsection—adds pressure to your lower back. A balanced diet and regular exercise help reduce strain and support long-term spine health.
6. Sleep Smart: Support Your Spine Health
Your spine heals and regenerates while you rest. A medium-firm mattress, supportive pillow, and sleeping on your back or side (instead of your stomach) can make a big difference.
7. Don’t Ignore Pain
Mild back discomfort is common, but ongoing or severe pain may signal an underlying condition. Don’t push through it—early evaluation by a spine or pain specialist can help prevent bigger issues down the road.
Final Thoughts
Taking care of your spine is an investment in your overall well-being. Small daily habits—like standing tall, exercising regularly, and sleeping properly—can protect your back for years to come. If you experience persistent spine or back pain, consulting with a specialist can provide guidance, relief, and long-term solutions.
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