8 tips for maintaining a healthy spine

Back pain makes life difficult for millions of people every day. We don't just have to contend with the pain itself – we can miss out on our favorite events and numerous activities. In the most serious cases, we can't even perform the simplest daily tasks.

According to research by the National Institute of Neurological Disorders and Stroke (NINDS), lower back pain is one of the most common reasons for taking sick leave.

That's why it's important to maintain spinal health – with a little effort, we can protect ourselves from future pain.

We don't need to make huge changes in our lives – even by changing how we move and how we hold ourselves during daily activities, our health can be significantly improved.

Let's take care of our spine!

Let's look at a few simple, easy-to-adopt changes that can help us maintain our spinal health:

1. Lift correctly! How many times has something made a strange crunching sound when we lifted something heavy? And how many times have we laughed when someone's back comically seized up in movies? It's not so funny, however, when it happens to us. If we don't lift correctly, we can cause serious problems for our spine. Let's see what NINDS recommends for correct lifting: stand as close as possible to the object you want to lift, and use your arms and legs to lift, not your back. It's advisable to bend your knees slightly so that your hands are at the same height as the object. Keep your back straight throughout, and lower your head. And most importantly – if it's too heavy, ask for help!
2. Sleep well! “Sleep is important for our health in every respect,” says Anne Coffey, chiropractor. Our body needs sleep to regenerate. Sleep on your side, not on your stomach! Lying on your stomach puts too much pressure on your spine. If you sleep on your side, you do good for your spine and also reduce the risk of airway collapse. “Invest in a good mattress and a pillow that allows your neck to be in a neutral position,” says Dr. Coffey. Regularly flip your mattress so it wears evenly.
3. Don't forget to stretch! “I regularly remind those around me how important stretching is for their neck and back,” says Dr. Coffey. “By maintaining flexibility, we contribute to the normal functioning of joints and a wide range of motion. In addition, we also reduce the risk of injuries.” Start the day with a good stretch, not just to wake up, but also because it contributes to maintaining spinal health.
4. Stay active! According to NINDS, you are more likely to experience back pain if you do not lead an active life. “Whether you regularly visit the gym, do Pilates, walk, cycle, swim, play with your children or grandchildren – staying active and moving regularly helps maintain your spinal health,” says Coffey. The best form of exercise combines stretching and strengthening – such as Pilates. This leads to the next piece of advice, which is…
5. Keep your weight in check! This requires regular exercise and a proper diet. If you are overweight or gain weight suddenly, you put extra pressure on the muscles, joints, and ligaments in your back – and this leads to lower back pain every time.
6. Hydration, hydration, hydration! Even the birds in the trees are chirping that you should drink 8 glasses of water a day. “Hydration is essential for maintaining the elasticity of soft tissues,” says Coffey. “The intervertebral discs are extremely sensitive, and a lack of hydration can cause them to shrink significantly.” The smaller these discs are, the greater the chance of pain and more serious problems (the disc can even slip out of place).
7. Work smart, not hard! Fortunately, most employers today pay attention to ensuring that employees work in an ergonomic environment. We can also significantly improve working conditions without extra investment, just a little attention. Place the screen at eye level and choose a chair that supports the lower back. Try to sit as correctly as possible – don't put your feet on the desk, and don't slouch over the desk. Don't forget about breaks either – don't sit in one place for eight hours. Get up sometimes, stretch, or walk between desks!
8. Listen to your body! If you feel something is wrong, then something is probably really wrong. Therefore, do not ignore the pain! Sometimes a little back pain is normal, but it can also be a symptom of a more serious problem. “Don't overdo it at the gym, and don't try to heal yourself. Talk to your doctor or physical therapist about how to take care of your spine and how to manage pain,” says Coffey.