Having a healthy spine is essential to effectively perform activities of daily living. Our spine makes it possible for us to stand, run, walk and sit. It is integral that we take care of our spine, like other parts of our body. Our backbone is also subjected to wear and tear.

And, as we age, it becomes prone to aches and minor injuries. If you have unhealthy habits at a young age, this might lead to problems with your spine as you grow older. Problems involving your vertebrae can be debilitating and can largely affect your quality of life. Even easy tasks can become hard if you have spine problems. Some people experience pain, numbness, tingling sensation, and in severe cases, paralysis.

Maintain Proper Posture


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Poor posture is one of the leading causes of back injury. Every time you sit and stand, always do it the right way. This is a simple but effective means to prevent back pain and injury. Be constantly aware of your posture.

Sometimes you will notice that you’re hunching forward in front of the computer, all you need to do is straighten your back and draw your shoulders back. Proper posture is important because this keeps your spine in its correct alignment. It also supports the normal curvature of your spine. In addition to this, proper posture evenly distributes the weight of your head and shoulders.

Sometimes the importance of maintaining proper posture is taken for granted, especially at work. You should be conscious of your working area. Is it healthy for you and your back? You can make adjustments by moving your table or chair before beginning your task. You can also use ergonomic chairs, which provides comfort and support for your back. Also, it is not advisable to sit for long periods of time. Take a break or use a support pillow to avoid injuring your back.

Sleeping Position


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After all day’s work and action, having a good night sleep helps you recharge and revitalize your body. During sleep your muscles, back and entire body experiences relaxation, and it is vital to sleep in the proper position. Using the right pillows and mattress is the key to having a restful sleep.

Make sure that your pillow is the right size, and it should bring your neck to the level of your spine. You should also look for the right mattress to support your back while sleeping. There are waterbeds, air beds, and mattresses that contour to the shape of your body while you sleep on top of it. Testing out the different beds will help you decide which one suits you best.

Core Exercise


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To have a strong back, you should exercise regularly. Walking is one of the easiest exercises that will help you improve your core muscles. The core muscles include the abdominal muscles that support your spine. Yoga exercise is a low-intensity workout that is known to have amazing effects in improving posture and strengthening core muscles. Exercise also helps the body to increase blood flow, facilitating distribution of oxygen and nutrients to the spine.

Exercise also improves flexibility. When you are flexible you are capable of bending and reaching different positions comfortable without straining. There are lots of exercises that you can do to strengthen your spine and core. It just takes a little patience and determination is to practice the exercise regimen for your spine. Remember, if you want to have a healthy spine, your body needs to stay active.

Avoid Heavy Lifting

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Lifting involves moving something, or someone to a higher position. Even if you’re fit and healthy, it doesn’t mean you can lift heavy objects anytime you want. This may affect your bones and may damage your spine. In lifting, there are proper techniques to follow to avoid injury. Bending from your knees instead of your back prevents strain and injury. If the object is heavier than your size, ask for assistance. You can also use tools and lever to make it easier. When you lift, all parts of the body should be involved and the weight of the object should be evenly distributed

Relaxing Massage


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Getting a deep massage relaxes your muscles and calms your mind. It improves circulation which hastens repair and recovery of strained and tired muscles and joints. Every time you feel tension and discomfort on your back, having a gentle massage will help improve the condition. You can also rub or press trigger points on your back to help loosen tight muscles.

Drinking Water and Eating Nutritious Foods


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Proper hydration is important to our bones and entire body. Surprisingly, drinking an adequate amount of water every day reduces your chance of acquiring osteoporosis. Eating nutritious foods, drinking milk and smoking cessation leads to a healthier you and stronger spine. Your spine reflects the overall health of your body. If you improve your general health it will show your stature.

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