The spine is the foundational support of the whole body. Perfectly balanced and elegantly aligned, it allows us to maintain an upright posture and enjoy freedom of movement. The spine is also a shield for the spinal cord, nervous system, and internal organs.
Despite the importance of our spines, back pain and spinal problems are common, especially as we age.
The good news is that there are many things we can do to keep our spines healthy, minimise back problems, and look forward to a flexible and pain-free future.
With that said, here are nine tips for a healthy spine.
Advertisement
From just £3 per month, you can join the Inspire community and get an Inspire magazine delivered to your door every quarter. Each 44-page edition is packed with in-depth articles, covering what matters most to people living with arthritis, from updates on the latest research breakthroughs to top tips for managing symptoms.
Inspire is published by Arthritis UK, the leading arthritis charity, changing lives through research, campaigning, and support.
1. Stretch and strengthen the back
We all know that regular exercise is good for the body and mind, but it’s helpful to incorporate exercises that specifically target your back and core into your exercise regimen.
You don’t need to be fit or flexible to do this. Simple stretching exercises can improve core strength and, in turn, take pressure off the lower back and better support your spine.
Regularly stretching your back, abs, and hamstrings can also help more nutrients reach your spinal discs and tissues. This can reduce inflammation, keep your muscles and joints healthy, and quicken healing.
Exercises like yoga and Pilates are great ways to strengthen core muscles. To find out more, check out our introductions to yoga and Pilates – or tune in to one of our fitness classes over on Rest Less Events, such as standing Pilates or chair yoga.
You can also check out the video below to see some spinal stretches in action.
Inspire, the magazine for everyone living with Arthritis
Join the Inspire community from just £3 per month and receive four editions of Inspire magazine per year. Every edition is packed with in-depth articles, covering what matters most to people living with arthritis.
2. Be mindful of your sitting posture
Many of us have poor posture without realising it. If you’re sitting, take a moment to check your position – are you slouching or leaning forward?
The spine has a series of natural curves, and when our posture works against them, the nerves can become damaged. If you have a job sitting in front of a screen, the natural tendency is to lean towards it, which can further harm your lumbar discs.
It’s important to find a seated position that supports your spine’s natural curves – so if you spend a lot of time sitting down, it’s worth reevaluating your posture. It may also help to invest in an ergonomic chair that supports your spine. The Independent has a list of the best ergonomic chairs.
To find out more about improving your posture, check out the video below.
3. Try to keep sitting time to a minimum
It’s also a good idea to limit sitting time as much as possible. The discs in your lower spine take on more pressure when you’re sitting than when you’re standing, and sitting down for long periods can actively cause back pain.
If you have to sit for work, it’s best to stretch and walk at every opportunity to keep your spine activated, even if it’s just for a minute at a time.
If you work from home, you might like to get a standing desk. Alternatively, you could try sitting on a workout ball instead of a chair to engage your core and keep your back straight. It can also help to take advantage of your lunch break and go outside for a quick walk, rather than remaining seated throughout the day.
4. Practise proper lifting
Improper lifting technique is a common cause of many back injuries. If you lift heavy items without making sure your spine is supported, your lower back muscles can become compromised, leading to painful strains. Plus, in some cases, it can cause your spinal joint to lock or your spinal discs to rupture.
To practise proper lifting, it’s important to bend your knees and lead with your hips (not your shoulders), engage your core, and keep your chest forward.
Before lifting any load, it’s also a good idea to stop and consider how heavy it is and whether you should be lifting it at all.
To learn the proper lifting technique, check out the video below.
5. Check your sleeping position
During sleep, the structures in your spine rest and recuperate, so it’s important that your back and neck are positioned correctly at night.
Investing in the right mattress and pillow may not only be the difference between a good night’s sleep and a poor one, but between a strong spine and a sore one.
To properly support your spine, it can help to choose a firm or medium-firm mattress. If your mattress is too soft, your spine can start to sag, which can cause chronic neck and back pain and may even cause a spinal disc to pull out of place, bulge, or herniate.
Similarly, a good pillow should support the natural curve of your neck and lower back, but also suit your sleeping position. If you sleep on your side, a thicker pillow is best, as this means your neck stays in the middle of your shoulders. And if you sleep on your back, a medium or flat pillow will make sure your neck isn’t propped up too high.
Try to avoid sleeping on your stomach or curling into a fetal position as much as possible, as these sleeping positions can place extra pressure on your back.
Check out our article on the best and worst sleeping positions to find out more.
6. Eat the right foods when possible
We all know that eating the right foods is key to staying healthy, but proper nutrition plays a direct role in maintaining a healthy spine, too.
Try to cut down on foods that cause inflammation – like refined sugar, processed foods, and red meat – and eat as many anti-inflammatory foods as possible – like whole grains, fruits, veggies, and olive oil. To find out more, you might like to check out our article: 14 anti-inflammatory foods.
It’s also wise to eat foods high in calcium and other important minerals and vitamins, such as dark green vegetables, beans and lentils, sardines, almonds, tofu, and figs. These foods can help prevent spinal disorders like osteoarthritis and osteoporosis.
Not only will eating a healthy, balanced diet make you feel good, but it can also help you maintain a healthy weight. This reduces pressure on the spine and minimises the chances of back injuries.
Inspire, the magazine for everyone living with Arthritis
Join the Inspire community from just £3 per month and receive four editions of Inspire magazine per year. Every edition is packed with in-depth articles, covering what matters most to people living with arthritis.
7. Take steps to give up smoking
It’s no secret that smoking is bad for your lungs, heart, and overall health – but you may be surprised to find out that it can also be harmful to your spine.
Nicotine is a vasoconstrictor, which means it tightens blood vessels and restricts blood flow; this makes it more difficult for oxygen and nutrients to reach the spine.
Vasoconstriction raises the risk of inflammation and degradation within the spine, and smoking also damages the vascular structures of your spinal discs and joints. This means that it can also increase the chances of developing degenerative spinal disorders and back pain.
If you smoke and would like to quit, it’s a good idea to make an appointment with your GP. They can advise you on your options, enrol you in a stop-smoking clinic, and give you information on nicotine replacement therapy.
To find out more about quitting smoking and get some tips, have a read of our article: 7 tips for quitting smoking.
8. Increase your step count
While it’s important to do exercise that targets your back and core, walking also benefits your spine.
As well as strengthening core muscles, walking improves spinal flexibility, solidifies bone structure, boosts balance, and nourishes spinal soft tissues with essential nutrients.
Walking is also an effective low-impact exercise. So if you’re recovering from an injury (or you’re not used to regular exercise), it’s a great way to begin strengthening your spine and improving fitness and flexibility.
For tips on how to walk more, check out our article: 17 creative ways to increase your daily step count.
Or, if you’re looking for something interactive, you might like our Move for Life sessions over on Rest Less Events, which focus on strength, balance, and flexibility.
9. Treat yourself to a massage
Finally, you might like to treat yourself to a massage. While massage therapy can be an effective treatment for back injuries and pain, you don’t need to be suffering to have one.
Getting a massage can stimulate blood circulation, improve your spinal range of motion, and loosen tight muscles and connective tissues. It also increases endorphin levels (a feel-good hormone), which can promote relaxation, reduce insomnia, and improve sleep quality. Our article, 10 health benefits of massage, has more information.
If you don’t want to visit a professional massage therapist, you can give yourself an easy DIY massage at home using only a tennis ball. Watch the video below to find out how.
Final thoughts…
From slipped discs to trapped nerves, most of us have experienced back pain – and, unfortunately, back problems become more common with age.
Even if you’ve never had problems with your back or neck before, it’s still important to look after your spine – not only to make daily life more comfortable, but to help prevent future issues.
Thankfully, there are many things we can do daily to help keep our spines strong and supple. This includes eating healthily, investing in the right mattress and pillow, learning how to lift properly, and making sure our exercise routines target our back and core.
For more healthy spine tips, check out our article: 5 exercises to help improve your posture.
And, if you’d like to learn more about bones, joints, and keeping them at their best, you might be interested in the Better Bones series running on Rest Less Events.
Have you ever experienced back or neck problems? Do you have any of your own tips for a healthy spine that you’d like to share? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
Free NHS eye tests plus 10% off glasses for over 60s
Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60**, 2nd pairs half price^ & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.
Join the discussion
Read our full commenting terms and guidelines